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Keto Diet: 2 Tips for Starting a THRIVING Diet Successfully

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  • Post last modified:October 31, 2023
keto diet

Keto Diet

Introduction:

The keto diet has become increasingly popular in recent years, and for good reason. It has been shown to be effective for weight loss, improved blood sugar control, and reduced risk of chronic diseases. However, starting a keto diet can be challenging, and many people give up early on.

If you’re serious about starting a keto diet and succeeding, here are two essential tips:

  1. Make sure you understand the basics of the keto diet. This includes knowing what foods to eat and avoid, as well as how to calculate your macros (protein, fat, and carbs).
  2. Be prepared for the transition period. When you first start a keto diet, your body may go through a period of adjustment known as the “keto flu.” This can cause symptoms such as fatigue, headache, and muscle cramps. However, these symptoms usually only last a few days to a week.

Once you’ve mastered these two essential tips, you’ll be well on your way to a thriving keto diet.

keta diet

Tip #1: Understand the basics of the keto diet

The keto diet is a low-carb, high-fat diet. This means that you’ll need to restrict your intake of carbohydrates while increasing your intake of healthy fats.

What foods to eat:

  • Meat: beef, chicken, pork, lamb, fish, and shellfish
  • Eggs
  • Non-starchy vegetables: leafy greens, broccoli, cauliflower, Brussels sprouts, asparagus, etc.
  • High-fat dairy products: heavy cream, butter, and cheese
  • Nuts and seeds
  • Healthy oils: olive oil, avocado oil, and coconut oil

What foods to avoid:

  • Sugary drinks: soda, juice, sports drinks, and sweetened coffee and tea
  • Grains: bread, pasta, rice, cereal, and oatmeal
  • Starchy vegetables: potatoes, corn, peas, and carrots
  • Fruits: most fruits are high in carbs, but berries can be consumed in moderation
  • Processed foods: anything that comes in a box or bag is likely to be high in carbs and unhealthy ingredients

How to calculate your macros:

Your macros are the amount of protein, fat, and carbs that you need to consume each day to achieve your goals. The best way to calculate your macros is to use a keto calculator.

Here is a general guideline for macros on a keto diet:

  • Protein: 20-30% of calories
  • Fat: 60-75% of calories
  • Carbs: 5-10% of calories
keto diet

Tip #2: Be prepared for the transition period

When you first start a keto diet, your body may go through a period of adjustment known as the “keto flu.” This is because your body is switching from burning carbs for energy to burning fat for energy.

Symptoms of the keto flu can include:

  • Fatigue
  • Headache
  • Muscle cramps
  • Brain fog
  • Irritability
  • Difficulty sleeping

These symptoms usually only last a few days to a week. However, there are a few things you can do to help relieve them:

  • Stay hydrated: Drink plenty of water and electrolytes.
  • Eat enough salt: Salt helps your body retain electrolytes.
  • Get enough sleep: Sleep helps your body recover from the stress of the transition to a keto diet.

You may also want to consider taking a keto supplement, such as exogenous ketones or MCT oil. These supplements can help your body transition to ketosis more quickly and easily.

Thriving on the Keto Diet: Beyond the Basics

Now that you have a good understanding of the basics of the keto diet, it’s time to start thinking about how to thrive on it. Here are a few additional tips:

  • Meal plan and prep. This is one of the best things you can do to set yourself up for success on the keto diet. Meal planning helps you make sure that you always have healthy, keto-friendly meals and snacks on hand. Meal prepping saves you time and energy during the week, so you’re less likely to make unhealthy choices when you’re short on time.
  • Cook at home more often. When you cook at home, you have control over the ingredients in your food. This means that you can avoid processed foods, high-carb ingredients, and unhealthy cooking methods.
  • Find a keto community. Having a support system is essential for success on any diet, but it’s especially important on the keto diet. There are many online and in-person keto communities where you can connect with other people who are on the same journey.

Here are some additional tips for thriving on the keto diet:

  • Focus on whole, unprocessed foods. The best keto foods are whole, unprocessed foods like meat, fish, eggs, vegetables, and nuts. These foods are packed with nutrients and fiber, and they’re low in carbs.
  • Don’t be afraid of fat. Fat is an essential macronutrient on the keto diet. Healthy fats like olive oil, avocado oil, and coconut oil can help you feel full and satisfied.
  • Limit your intake of artificial sweeteners. Artificial sweeteners can trigger cravings for sugary foods and drinks. If you need a sweetener, choose a natural sweetener like stevia or erythritol.
  • Get enough electrolytes. Electrolytes like sodium, potassium, and magnesium are important for nerve and muscle function. You may need to supplement with electrolytes on the keto diet, especially when you’re first starting out.
  • Listen to your body. Pay attention to how you feel when you eat different foods and do different activities. This will help you learn what works best for you on the keto diet.

Thriving on the keto diet is not just about losing weight or improving your health. It’s also about feeling your best and living your best life. By following the tips above, you can set yourself up for success on the keto diet and achieve your goals.

Conclusion:

Starting a keto diet can be challenging, but it’s definitely possible to succeed. By following the two essential tips above, you can set yourself up for a thriving keto diet.

Power word: THRIVING

The word “thriving” means to be successful or flourishing. It’s a powerful word to use when talking about the keto diet because it conveys the idea that it’s possible to not only lose weight and improve your health on keto, but also feel your best.

When you’re thriving on the keto diet, you have more energy, you’re less stressed, and you feel more confident. You’re also more likely to stick with the diet long-term, which is essential for sustainable results.

If you’re serious about starting a keto diet and succeeding, focus on thriving. Set yourself up for success by following the two essential tips above, and don’t be afraid to ask for help when you need it.