The Ketosis diet, better known as The Keto Diet, is a high fat, low carb diet plan. If you’re wondering what Ketosis is, it is when the body has ketones in the blood, usually more than 0.5mmol/L, producing a natural metabolic state. Therefore, the purpose of Keto diet is to move your body into ketosis by consuming foods high in fat, with sufficient protein and low-carbs. It will surprise you to know that this diet can fight against cancer, diabetes and many other health diseases. Although the keto diet is insanely popular and almost every other celebrity is following it, for beginners it can be tough to find all the valid and true facts. You need to take proper steps and for this reason, we have compiled a list that will tell you what to keep in mind before starting your Keto diet, so let’s begin!
1. Make a List of the Foods You Will Eat and Avoid On the Keto Diet
Starting a Keto diet means including more fat and less or no carbs in your diet. It can be uncomfortable at first but everything is, right? Make sure you know the foods you are going to eat in your diet. If you open up a list of fatty foods, you will see numerous options available including cheese, oil (which means fried good stuff!), coconut oil, whole eggs (made in any way), nuts, extra virgin olive oil and a lot more. The list is literally never-ending. On the other hand, you have to avoid rice, bread, cookies, candy, pasta and basically everything that is made with white flour. There are also a few fruits and vegetables that are filled with carbs such as beans, avocados, cucumbers, etc. Although this may limit your preferred food intake it will be for your own good so what’s the big deal? Make sure you write down a list of these foods to remind yourself of what you can and cannot include in your Keto diet.
2. Start Adding Keto to Your Regular Diet Little by Little
Some people are terrified of fat assuming it will kill them. That’s just not true. In order to prepare for a high-fat diet, it is recommended you add small amounts of fat to your regular everyday meals. For instance, you could make lettuce rolls filled with chicken and cheese or order a big size, loaded French fries box instead of eating rice. You can get used to it in another way by adding more oil to your food; experimenting with different kinds of oil can be fun! You can also grill boneless chicken breasts with heaps of butter and a side of potato wedges. Start adding carbs to your diet slowly so that your body gets used to it when you start a full-on Keto diet.
3. Don’t Forget Trying Bulletproof Coffee – It’s the Best Part
Many celebrities and fitness trainers are going crazy over the insanely delicious bulletproof coffee. Some post their morning breakfast picture on Instagram regularly and not a day goes by when they don’t consume this friendly drink. Bulletproof coffee is made by adding butter and coconut oil to your coffee. This helps to reduce hunger which ultimately gives you more time to plan your next good meal. Just keep in mind that if you are a coffee lover you might have to add this little change every day to get used to the taste and later on you will thank yourself for it.
4. Inform Your Family and Friends about Your New Weight Loss Keto Diet Plan
It’s better to tell your friends and family that you have started a Keto diet because it will prepare them for the mealtimes when you won’t be joining them or at least not eating the food they’re eating. In this way, they will start adapting to your new habit and motivate you to do better. You can assure your family members and friends that this diet is temporary as it lasts for only about three to six months. Meanwhile, if anyone pushes back against the diet you can confidently announce: “I have done my research and the Keto diet is safe. I am not giving up”.
5. Be Aware of the Side Effects, mainly the ‘Keto Flu’
You might be wondering if this diet has a long list of side effects and are afraid to read further. Don’t be. There’s just one temporary side effect of the Keto diet and if your body is strong you might not even have to face this one. For others, getting your body used to ‘just fats’ can be a bit challenging. It typically happens in the first 7 to 10 days when you may feel very sluggish in your limbs. This can make walking upstairs feel impossible. And you may also experience mental fog. But that’s all there is. To avoid this you can pick a start date when you don’t have loads of deadlines ahead or various other obligations. Take a cozy shower and rest as much as you need. Moreover, dial back the exercise for the first 10 days as your body gets used to burning more fat than carbs for fuel.
The bottom line is Dont.Give.Up. Think of the beach body you always dreamt of having and you’re just this simple diet away from rocking it. So give it your best and try not to fall back into the same eating pattern when your diet is over. Maintain a healthy lifestyle and be good to your body.