keto diet menu for a week
If you’re looking to lose weight and get healthier, the keto diet is one of the best options available. This low-carb, high-fat diet has been proven to help people not just shed pounds, but also feel amazing. That’s why so many people are taking the keto plunge and starting their own keto journey today.
But for those new to the keto diet, the whole process can seem a bit intimidating. That’s why we’ve put together this guide on how to start your keto journey and get the most out of your new eating plan.
Step 1: Uncover Your Goals
Before you start anything, it’s important to figure out why you’re doing it.
Are you looking to lose weight? To have more energy? To improve your overall health? Knowing your specific goals will help you set the right intentions and stay on the keto path.
Step 2: Learn the Basics
Once you have your goals in mind, it’s time to learn the basics of the keto diet. The keto diet is based on a low-carb, high-fat approach, which puts your body in a state of ketosis – a process in which your body burns stored fat for energy instead of carbohydrates.
On the keto diet, you’ll focus on eating mostly healthy fats, proteins, and non-starchy vegetables, while keeping starchy carb intake low. This means that you’ll consume foods like avocados, salmon, olive oil, eggs, nuts, and leafy greens.
It’s also important to limit processed foods, added sugars, and unhealthy fats. To successfully follow the keto diet, you’ll need to be conscious of what you’re eating – which means choosing mostly healthy, whole-food options instead of quick, pre-packaged snacks.
Step 3: Know Your Macros
Whenever you change up your diet, it’s important to watch your macronutrients. This simply means tracking the amounts of fat, carbs, and protein you’re consuming each day. On the keto diet, you’ll want to make sure you’re getting enough healthy fats, keeping your carbs low, and moderating your protein intake.
It may be helpful to figure out what your ideal macro ratios are so that you can make sure you’re getting the right amount of each macronutrient. If you’re unsure of how to get started, there are plenty of online calculators that can help you figure out your unique macro needs.
Step 4: Meal Prep & Make Smart Substitutions
One of the biggest hurdles of any diet is meal planning and prepping. Taking the time to meal prep each week can make or break your success on the keto diet.
Try to plan out meals that emphasize healthy fats, proteins, and non-starchy veggies. It can also help to look up recipes and make small swaps to carb-loaded favorites, like replacing pasta with zucchini noodles or using almond flour instead of white flour in baked goods.
You can also make life easier for yourself by stocking up on keto-friendly staples like almond flour, coconut oil, low-carb snacks, and other items that will make it easier to stick to your plan.
Step 5: Take Supplements, If Necessary
As with any diet, it’s a good idea to talk to your doctor before making any major changes. Your doctor can help you decide if you are a good candidate for the keto diet and if any supplements may be necessary for your specific situation.
Supplements that may be helpful to those on the keto diet include a good quality multivitamin, fish oil, magnesium, and electrolytes.
Step 6: Just Start
The most important part of starting any new diet or lifestyle change is to just start. Be kind to yourself and understanding of your individual needs, and take things one step at a time.
It may take some time to adjust to the keto diet, but don’t let that deter you. With a healthy attitude, plenty of knowledge, and a little bit of meal prep, you can be well on your way to achieving your goals.