5 Things You Need To Know Before Starting Keto Diet

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5 Things You Need To Know Before Starting Keto Diet

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You want to start your Keto Diet Journey?

Here are the things that you need to know before starting your Keto Diet to become successful.

You need to make sure that you are ready and your mind and body is ready when starting any diet plan. Because if you are not, you will tend to not succeed on doing it.

Here are the things you need to know before starting the keto diet.

5 Things You Need To Know Before Starting Keto Diet

1.  Know What Foods You’ll Eat and Avoid on the Ketogenic Diet

You need to make sure that you know what foods you need to eat and avoid when on the ketogenic diet. Take note that you will be eating very little of carbs in this diet. 

Start off with between 20 and 30 grams (g) of carbohydrates per day, says the New York City–based dietitian Kristen Mancinelli, RD, author of The Ketogenic Diet: A Scientifically Proven Approach to Fast, Healthy Weight Loss.

2. Know What Side Effects to Expect (example the ‘Keto Flu’)

For all the attributes of a ketogenic diet (like weight loss), there’s one big side effect you have to be prepared for: the keto flu.

The keto flu is a term that refers to the period after you start the diet when your body is adjusting to burning fat for energy. “Some people have no problem with it and others are miserable,” says Mancinelli.

In the first week or 10 days, you may feel extremely lethargic in your limbs. Walking upstairs may feel impossible. You may deal with mental fog.

For that reason, you should pick a start date when your week isn’t crazy with deadlines and obligations; choose a slower time when you can rest as needed. Along the same lines, you’ll want to be sure to take it easy with exercise for the first week or two as your body adjusts to burning more fat rather than carbs for fuel.

 

3. Keep Your Meal Planning Simple

As a beginner on Keto Diet I suggest that you start things simple and make sure that meal planning is simple.

It’s really easy to get overwhelmed, searching through recipes on Pinterest each with 15 different expensive ingredients to create one meal.

4. What is Ketosis and How to know if you Are in Ketosis

When you want to do a Keto Diet you will for sure learn about Ketosis. Ketosis  is a normal metabolic process, something your body does to keep working. When it doesn’t have enough carbohydrates from food for your cells to burn for energy, it burns fat instead. As part of this process, it makes ketones.

On a ketogenic diet, your body undergoes many biological adaptations, including a reduction in insulin levels and increased fat breakdown.

When this happens, your liver starts producing high numbers of ketones to supply energy for your brain.

Here are some signs that you are in Ketosis:

  • Bad Breath
  • Weight Loss
  • Increased Ketones in Blood (You can buy a blood ketone monitor to test this)
  • Increased Ketone in Urine ( You can buy ketosis strip to test this. Check out this on Amazon. )
  • Appetite Suppression
  • Increased Focus and Energy
  • Short Term Fatigue

5. Hydrate, Electrolytes, Potassium

On the Keto Diet it is easy to lose a lot of electrolytes and Potassium. So you need to make sure that you hydrate a lot and drink a lot of electrolytes and potassium.

It is recommended to take supplements to make sure that you are covering this part of the diet.