Have you been wanting to Start the Keto Diet (high-fat, low-carb diet) your friends have done?
Seen enough keto success stories and now it’s your turn?
Here are 9 important things to know about the Keto Diet to sidestep challenges and succeed!
Table of contents
- 9 Steps to do Before you Start the Keto Diet
- Talk to Your Healthcare Provider
- Know the Foods You’ll Eat and Avoid on the Ketogenic Diet
- Be Prepared to Eat Lots of Fats
- Know the Possible Side Effects of a Keto Diet
- Increase Electrolytes to Prevent Keto Side Effects
- Educate Yourself – Keto is a Moderate-Protein Diet
- Make Fresh Fare your Friend – High-Carb Processed Foods Are Not on Keto
- Have a Keto After-plan Once You Reach Your Goals
- Overall Healthy Living Tips
- Other Healthy Living Tips
9 Steps to do Before you Start the Keto Diet
Consider this your step-by-step Ketogenic guide.
Talk to Your Healthcare Provider
Before you start the Keto Diet, take new vitamins or supplements, or start an exercise routine, it’s important to see your healthcare provider beforehand.
This is to rule out any conditions or contraindications with your health or medications with a keto diet that may be unknown to you.
The keto diet is not appropriate for people with any stage of diabetes, kidney disease, or any pre-existing liver, pancreatic, or kidney issues or conditions.
Also, this diet is not safe for people who are pregnant, nursing, or who have gestational diabetes.
So, again, before starting the Keto diet, see your healthcare provider FIRST.
Know the Foods You’ll Eat and Avoid on the Ketogenic Diet
In following a keto meal plan, you’ll be severely limiting carbs.
Start off with between 20 and 30 grams of carbohydrates per day.
Also, make sure that you know what foods have mostly carbs, fat, and protein.
This information helps you make the right choices.
Be Prepared to Eat Lots of Fats
Do plenty of research on what fats you can eat, and which ones seem appealing to you.
Take a printable shopping list with you to the grocery store.
Also, have some Keto cooking products delivered to your door.
To prepare for a high-fat diet, which can be uncomfortable at first, start making small adjustments to what you eat every day.
This way it won’t be such a shock to your system.
Know the Possible Side Effects of a Keto Diet
Even though there are positive changes to starting a keto diet, there are other side effects to prepare for.
Like the keto flu.
Keto flu refers to the period after you start the keto diet when your body is adjusting to burning fat for energy, instead of sugar.
Within the first 10 days, you may feel extreme fatigue, headaches, and heaviness in your arms and legs.
Increase Electrolytes to Prevent Keto Side Effects
During the start of keto, your kidneys excrete more water and electrolytes than usual.
Make sure you’re getting enough sodium and potassium your body needs to function well.
Also, increase the salt in your foods.
Do this by drinking salted bone broth and eat non-starchy veggies, like asparagus, bell peppers, and arugula.
Educate Yourself – Keto is a Moderate-Protein Diet
On the keto diet, you watch your carbs, but you also keep your protein intake moderate.
Protein can be converted into glucose.
Therefore, overeating protein can take your body out of ketosis.
So, eat a small portion of meat topped with a generous amount of fat, rather than the other way around.
Make Fresh Fare your Friend – High-Carb Processed Foods Are Not on Keto
Scan the web and look at a variety of keto websites and cookbooks for keto-approved recipes that interest you.
Also, find sites with free printable shopping lists and snack lists.
This helps so you will always have a healthy snack available when you start to feel hungry.
Have a Keto After-plan Once You Reach Your Goals
A keto diet is designed to be short-term.
While some people go on a keto diet a few times per year, others use it to lose weight and change their eating habits.
Your ultimate goal should be to shift your diet to a healthier pattern.
That pattern involves less bread, pasta, flour, sugar, and processed foods.
Overall Healthy Living Tips
Finally, after doing all of the above, it’s important to maintain good overall health to increase your longevity and improve your quality of life.
- Exercise regularly – Try and exercise at least 30 minutes per day, five days a week if possible.
- Stay active – Getting up and staying active helps not only your physical body but your mental health as well.
- Stretching – As we get older, stretching daily helps maintain flexibility and range of motion in joints and limbs.
- Avoid caffeine before bed – Try and limit caffeine during the day, and be sure to abstain at least four hours before bedtime.
- Get enough sleep – Keep your bedroom cool, turn down the lights, and put away your tablet or computer an hour before bedtime. Your body needs at least 7-8 hours of sleep per night. If you find sleep difficult, try implementing a consistent bedtime routine.
Other Healthy Living Tips
- Manage stress – This is easier said than done, I know. But, meditation sessions and yoga can help better manage stress. Also, hobbies can help relieve stress and help you focus on an activity you enjoy.
- Be social – Making time to socialize with friends and family is an important part of living a long and healthy life. Even if your schedule is packed, try to block out time at least once a week to spend with family and friends or talk on the phone
- Break bad habits – Whatever their cause, work to break bad habits. This could be anything from smoking to excessive drinking or having a bad attitude. First, acknowledge the problem then work to replace the negativity with alternatives that make a more positive impact on your life. Even just being around happy, positive people can help you feel better.