Easiest Way To Start Keto – Are you overwhelmed by ALL the rules and differences when starting KETO? I understand and just wanted you to know that it is NOT hard!
I encourage all my beginners to take it easy at first and focus on a few small goals in the first month or two! THEN, once you feel like you’ve mastered the whole KETO angle, cut back on carbs, you can start adjusting your lifestyle. But until then, here are my simple startup ideas to keep you healthy and successful!!
Easiest Way To Start Keto
1-KISS SIMPLE Don’t think too much at first! Reduce your total carb intake and eat when you are hungry and EAT FAT FIRST! Fine tuning will be done later! Keep your carbs from PLANTS that grow above the ground and pay attention to your total carbs. If you cut from 200 carbs a day to 20-30, that will be TOO MUCH to focus on! Pick the best you can and don’t beat yourself up if it’s not PERFECT!
How To Start The Keto Diet
2. CUT CARBS Start by limiting refined, processed carbs (pasta, bread, grains, most fruits) to 20-30 carbs per day. Yes. During the day… I know it can be hard at first, but there are a TON of recipes all over the internet to help curb those hunger pangs and snack cravings. You can search Google or Pinterest for tons of ideas! Make sure your carbs come from vegetables grown above ground, not processed “low carb” snacks that can hinder your goals and progress. Store-bought treats are okay sometimes, but focus on good, nutrient-dense foods, and if you’re hungry, EAT LOTS OF FAT!!
3-YOUR FAT FRIEND Speaking of fat… Did someone say BACON!!? YES WE DID IT! Eat ALL healthy fats such as coconut oil, avocados, dressing, olive oil and fatty cuts of meat and servings of nuts and seeds! You’ll feel full, satisfied and won’t eat as much! Remember, if you’re hungry or snacking, you’re probably not getting enough fat. Don’t be afraid to use 1 tablespoon of butter per scrambled egg! Butter coffee is a must in our house and keeps us full all morning!! Another great way to make sure you’re getting enough FAT when you start this diet is to make some delicious FAT BOMBS!!! There are tons of recipes and variations, but I love these simple and easy Lemon Creme Cheese Bites!
4-DRINK A LOT OF WATER…A LOT! Not only is water GOOD for all of our organ functions and helps flush out toxins, but it can also help you lose fat and lose weight faster! In ketosis, your muscles are freed of glycogen, which holds water. Because your body burns stored glycogen and doesn’t replenish it because you don’t eat carbs, your body’s water reserves are depleted. That’s why it’s important to stay hydrated to avoid dehydration! It’s really good to remember this for the first week or two as your body detoxifies all the SUGAR and you get a throbbing headache! Just as important is making sure you are getting ENOUGH SALT!!! Visit saltfix.com to learn WHY you need salt, but if you’re feeling sluggish, tired, or can’t shake a headache, add 1/8 teaspoon of pink Hymilaian sea salt to 1-2 ounces of warm water. and a LOT! Broth cubes and chicken broth are also good for electrolyte replenishment! You can view a video explaining the importance of salt to my mom, Sister Cindy, HERE!
5-DO NOT CONVERT PROTEIN Excess protein KETO creates an energy process called gluconeogenesis (GNG) in which the body converts this protein into glucose. When the body turns to protein for fuel, it prevents the body from entering ketosis. The average amount of protein varies from diet to diet, where protein is a free-for-all. You can better calculate how much protein your body type needs by using a tracker like My Fitness Pal or Amazing Maria Emmerich’s calculator HERE. Again, don’t worry TOO much about this at first! If you feel like you’re not losing weight or stuck in stagnation, it’s important to pay attention to the AMOUNT of protein we actually need to consume!
Free Keto Diet Plan
I hope this has been helpful for you and that you feel empowered to take your life, emotions and energy to the next level! Most people begin to experience BRAIN GROWTH within the first week or two and begin to GROW within the first and second months!
We also love supplements that are real ketone bodies that you can DRINK and get into KETOS within an hour! I’ve found that a lot of people just starting out can actually AVOID the dreaded keto flu symptoms and feel those bursts of energy right away! Click the link below to learn more and start your journey with Exogenous KETONES! We use them every day and think the support they provide to our bodies is AMAZING!
Be sure to stay tuned to facebook.com/mrs for daily tips, tricks, and lots of heartfelt inspiration to get your heart focused on changing your life, one step at a time! Are you ready for a life change? Many people struggling with weight or other health issues have chosen the ketogenic diet as a way to regain their overall health and self-confidence. Without sounding too dramatic, starting keto is a nutritional lifestyle that allows you to live your best life!
If you’re new to the keto diet and thinking about getting started, this guide will provide you with the most important information to get you started on your new low-carb diet.
How To Start The Keto Diet For Weight Loss
The keto diet is short for the ketogenic diet. It is a nutrient-dense, low-carb, moderate-to-high-protein, healthy-fat diet that results in nutritional ketosis. You go from a sugar burner to a fat burner.
Ketosis is the best way to increase energy and burn body fat, but weight loss is certainly not the only health benefit of this diet.
Our free on-demand video training will help you understand why it’s so hard and what you should do.
Getting started on keto requires changing the macronutrients in your diet to achieve a state of nutritional ketosis.
A Simple Guide To Starting A Ketogenic Diet
Ketosis is a process in which the body starts burning fat stores as its main fuel source instead of carbohydrates, and the body produces ketones. There are 3 ways to check your ketone levels.
To enter and maintain ketosis, a person must limit their total carbohydrate intake to about 20 grams per day. To calculate net carbs, simply subtract the amount of fiber from the total carbs in the food.
You may want to use a macro calculator to determine your personal protein and fat limits and thresholds. But remember, carbs are the limit, protein is the goal, and we use fat for flavor and satiety.
A “clean” keto diet focuses on food quality while staying within your daily carb limit. This means choosing whole foods over refined and processed foods when eating carbohydrates.
Keto Food List: What To Eat And What To Limit
For example, instead of cutting back on all foods high in complex carbohydrates so you can eat your favorite junk food, consuming nutrient-dense carbohydrates to meet your daily carb intake is much better for your health and nutritional goals.
Keto shouldn’t be considered a “restrictive” diet in the sense that you can never eat takeout again, but whole foods should be the foundation of your daily meal plan.
Treats and processed foods should be reserved for rare occasions. After all, your body needs essential vitamins and minerals that can only be obtained by eating nutritious foods.
You will see no benefit from consuming sugary, processed foods. Highly processed foods are designed to make you hungry and want more.
Best Way To Do Keto: A Step By Step Guide
While this guide is for those who want to get started on a clean keto diet, there are some who are successful on the dirty keto diet if you want to learn more.
In this guide, when we refer to the ketogenic diet, we mean the standard ketogenic diet (SKD), which has been extensively studied and proven to be beneficial for fat loss and overall health.
However, there are other keto diet plans that are worth a quick mention. You may come across them as you do your research, and you’ll want to understand which of these plans is best for you.
Significant weight loss (both water weight due to reduced water retention caused by high carb intake) and fat loss are the main benefits of the keto diet.
Ketogenic Diet For Epilepsy And Sample Menu
This is the main focus and main topic for keto beginners.
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