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What are the health benefits of following the Keto diet?
If you’re looking to jump start your weight loss journey, the keto diet may be right for you. This high-fat, low-carbohydrate way of eating has become increasingly popular as more and more people realize the health benefits it has to offer. As a beginner, however, it can be difficult to know where to start. Here is a comprehensive guide to starting the keto diet for beginners.
Understand the Basics of the Keto Diet
At its core, the keto diet is a way of eating that is aimed at producing ketones, the compounds that break down fat into energy. This is made possible by drastically reducing carbohydrate intake and replacing it with fat, thus putting your body into a state of ketosis. When your body is in ketosis, it burns fat instead of carbohydrates for energy. This leads to weight loss and numerous other health benefits.
Choose a Macros Ratio That Works For You
The keto diet is commonly associated with a macronutrient ratio of 5 percent carbohydrates, 20 percent protein and 75 percent fat. While this ratio is often recommended to beginners, it is important to note that everyone is different and different ratios may work better for different people. It is important to experiment and find the ratio that works best for you.
Create a Keto Meal Plan
Once you have chosen your macronutrient ratio, it is important to create a meal plan that will help you reach your goals. Start by making a list of keto-friendly foods that you enjoy eating, such as eggs, meat, fish, nuts, vegetables and avocado. Then, plan out your meals for the week incorporating these items. Make sure to also plan snacks and include a variety of foods to ensure you get all the nutrients you need.
Be Prepared for the Keto Flu
The “keto flu” is a term used to describe the side effects that many people experience when first starting the keto diet. These side effects are caused by the body’s adjustment to burning fat instead of carbohydrates. Common symptoms include dizziness, fatigue, headaches, and nausea. Make sure to stay hydrated and get plenty of rest, as these symptoms should pass after a few days.
Stay Motivated and Track Your Progress
It can be difficult to stay motivated when starting any diet, and it is important to find ways to keep yourself going. Set weekly goals for yourself and track your progress to see the results of your hard work. Try to create an exercise routine that you enjoy, and remember to reward yourself with non-food related activities when you reach a goal.
Starting the keto diet can be daunting, but with the right attitude and preparation, you can jump start your weight loss journey with confidence. By understanding the basics of the keto diet, finding a macros ratio that works for you and creating a meal plan, you can put yourself on the path to success. All that is left is to stay motivated and track your progress.