Nowadays, the keto or ketogenic diet has been one of the most popular and sought-after types of diet due to its benefits for health, weight loss, and physical performance. Primarily, a keto diet refers to a low-carb but higher-fat diet that can be used for losing excess body fat effectively. However, if you want to get the most out of its health benefits, you need to get familiar with the diet’s dos and don’ts.
Thus, if you’re a keto diet beginner, below are the eight tips and tricks to consider to achieve successful results:
1. Add Supplements In Your Regime
Since a keto diet removes a number of food options in your usual meal plan, it’s crucial to support your diet with the necessary nutrients your body needs. Using supplements like Exogenous Ketones may help to achieve that purpose. Typically, using keto supplements can be beneficial for beginners as they’re believed to minimize the unpleasant effects that may arise when you transition from a high-carb diet to a ketogenic one.
But, with a variety of products to choose from the market, it’s best to find the right product that can help make your Keto diet much easier. For example, you may want to consider supplements that are natural and unsweetened to ensure they’re not harmful to your diet. Consulting a diet professional can help you find the most suitable supplements for you to use.
2. Use A Simple Framework For Your Keto Meals
When starting out, it’s best if you keep your keto diet plan simple and easy to follow. This is to make sure you’ll not get overwhelmed by the guidelines you need to observe for a successful keto diet experience.
For beginners like you, the following simple meal framework will do:
- Choose low-carb vegetables such as cauliflower, zucchini, cucumbers, bell peppers, and many more.
- Select protein-rich food items such as chicken, beef, pork, eggs, seafood, and many more.
As you can see, there can be several meal options when taking a keto diet. But, to make it easy, you just need to mix them up to create a delicious meal plan. For example, you can have eggs and a low-carb veggie salad for your breakfast and a roasted chicken, beef, or pork for your dinner. Lastly, when trying to make your keto meal plan as simple as it is, be sure to watch out for some common mistakes that you should avoid to attain the best possible results.
3. Pick The Right Kind of Fats
Typically, the consumption of the right kind of fats plays a crucial role in the success of your keto diet journey. Since you’re reducing your carbohydrate intake, the fat you consume under this diet serves as your primary source of energy. Because of this, it’s important to select healthy sources of fats and consume the right amount of them.
When it comes to keto dieting, sticking to monosaturated and saturated fat sources than processed trans fats and polyunsaturated fats can be an excellent idea. This means you should incorporate some common fat-rich sources such as olive oil, cheese, butter, ghee, and many more.
4. Remove Temptations From Your Fridge And Pantry
For most keto diet beginners, it can be hard to stick with this diet plan if you’re constantly fighting different sources of food temptation. Hence, if you want to make your keto diet experience much easier and comfortable, start getting rid of specific food choices in your fridge and pantry. When these food options are out of your sight and not within your reach, you’ll not get tempted to cheat with your keto diet plan. As a result, you can use your diet to your advantage.
The following are the food items that should be taken out from your fridge and pantry:
- Grains such as bread, wheat, rice, oats, pasta, and corn;
- Starchy vegetables like sweet potatoes and potatoes;
- Sugary treats ranging from candies, pastries, ice cream, soda, chocolate, and others;
- Legumes ranging from beans to lentils; and,
- High-sugar fruits with apples, bananas, grapes, and pineapples as notable examples.
5. Be Patient
While a keto diet may promise you to lose weight in no time, it’s also a type of diet that comes with a lot of restrictions, especially on your food choices. In most cases, your body may take a long time to adapt to the plan and get positive outcomes. As such, it’s best if you become more patient about the results.
As a beginner, it’d help you if you don’t expect the outcomes to appear in a jiffy. What you can do is stick with your diet plan and you’ll begin to see a huge difference in your health soon after.
6. Drink Plenty Of Water
Eating carbohydrates can help your body store more water, thereby keeping you hydrated at all times. But, in a keto diet plan, your body flushes out more water than usual which can result in dehydration.
Thus, to avoid getting dehydrated while you maintain a keto diet, be sure to drink plenty of water. For instance, you can aim for more or less 16 cups per day to minimize the potential adverse effects of ketogenic dieting in your body.
7. Only Eat When You’re Hungry
Generally, people who maintain a keto diet don’t get hungry as often since ketosis is known for being a natural appetite suppressant. That’s why if you want to ensure a smooth keto diet experience, you eat only when you’re hungry by allowing your body to signal you when to eat. In doing so, always pay attention to achieving your protein goal every time you consume a meal.
8. Cut Out Unnecessary Food From Your System Gradually
If you’re starting out with a keto diet, cutting a lot of carbohydrates and sugar at a single time may cause keto flu symptoms and cravings. These symptoms can include fatigue, headache, nausea, constipation, irritability, and many more.
Thus, to make sure you’re doing your keto diet right, cut out these foods from your system gradually. For example, you can start eliminating all sugar food options such as candy and soda, to be followed by complex carbohydrates such as starchy veggies, bread, and pasta.
The Bottom Line
Indeed, dealing with a keto diet requires a lot of time, patience, and motivation. As such, you may find it difficult to convince yourself whether a keto diet is good for you. Luckily, by following the tips and tricks mentioned above, you can easily reach your keto goals and maintain a better lifestyle than you have before.
But, it doesn’t mean you lose weight, you’ll stop doing it. Remember, a keto diet will only become effective if you do it right from the very beginning. Furthermore, consulting with your doctor may be helpful in maximizing your healthy gains.