So you’re ready to get healthier, lose weight, and feel better?
And you’re interested in the keto diet?
Well, you’ve come to the right place!
Making a lifestyle or diet change can be tough, but the good news is the ketogenics (or keto) diet can become your new normal – and the dramatic improvements can help keep you motivated.
So what exactly is the keto diet? It is a high fat, low carb, low-to-moderate protein diet. By seriously restricting carbohydrates in your diet your body will enter and sustain ketosis (a metabolic state where the body burns a highly efficient alternative fuel called ketones).
Not only does the keto diet help with weight loss, but current research also indicates that it can help to improve health conditions like heart disease, type 2 diabetes, and Alzheimer’s disease.
Your goal on a consistent basis is to replace carb-heavy foods with keto-friendly foods. This will help you eat fewer calories than before and help jump-start and sustain ketosis. You will need to focus on meat, high-fat dairy, and healthy oils plus leafy green and above-ground vegetables, nuts and seeds, avocado, berries, and keto-approved sweeteners.
A keto diet can help you to restrict your calorie intake in a slow and steady way which leads to long-term weight loss. One way to figure out how much you should be eating on a keto diet is to check on your progress every few weeks and adjust accordingly if you’re not seeing the results you want.
A keto calculator can be a more precise method to track your macronutrients (or macros) which are fats, carbs, and protein which need to be kept in careful balance to keep your body in ketosis. As a general rule we recommend eating below 35 grams of carbs a day – and aiming to get 70% of your calories from fat and 25% from protein
A cautionary note: prepare for the “keto flu” when you first cut back on carbohydrates. This is normal because your body will experience some changes as it adjusts to your lifestyle. One such possible change is the keto flu – an umbrella term for the flu-like symptoms you may encounter like fatigue or mental fogginess. Usually these symptoms only last a short while but it is best to be prepared. You will need to drink more water and increase your sodium potassium and magnesium intake and eat more fat especially MCTS.
You’ll naturally be relying a lot more on home-cooked food than packaged and processed foods. It’s important to note that you don’t have to figure out how to do this on your own. There are so many resources on this site, including meal plans, shopping lists, budget breakdowns, and recipes that will teach you to avoid common pitfalls – and how to read labels and nutritional information and which keto foods can be swapped and substituted for foods that are off-limits. (You might be surprised how many things like bread, pasta, cookies, brownies, and ice cream you can still enjoy if you just learn how to make them keto friendly!