The keto diet has become a major diet that many people are turning to. It has many great health benefits and can help aid in weight loss. If you are thinking about starting the keto diet, start by reading this post, so you can be successful.
Define Keto Diet
The keto diet is a diet that consists of low carbs, high fats, and moderate protein.
If you want to know more about the keto diet, check out The Beginner’s Guide to the Ketogenic Diet.
Prepare to Start the Keto Diet
The best thing you can do to be start the keto diet, and be successful, is to prepare.
I can’t stress this enough.
It really is key to getting started.
Whenever we start something new, we always want to put our best foot forward. This is how you are going to do that on the keto diet.
Preparing helps get your mind ready for the switch you are going to make. This can be a drastic change for many people.
I have to say, there are some carbs that I love, so to cut them out with no forethought just isn’t going to cut it.
Having your mind ready to go and stick with it is going to be a huge help.
Your mindset can really be what makes or breaks you. So, planning can help get your mind ready for the change.
It can also be helpful to pick a date you want to start the diet on.
That way you can keep reminding yourself it is coming. Then, when it gets here, it doesn’t feel like a surprise to you.
Get Rid of Bad Food to Start the Keto Diet
To start the keto diet, it is vital to get rid of bad food. Now, I’m not talking about food that is spoiled.
These are going to be the foods that are not ketogenic.
If you are new to keto, some examples are:
This is by no means a complete list. I just went with standard items that most people tend to have.
When you are going through your foods, remember you are looking for low to no carbs, some protein, and high fat.
This is going to be where reading a nutrition label is going to come in handy.
If you need a refresher on how to read one or want to make sure you are reading them correctly, check out How to Read a Nutrition Label the Right Way.
Stock Up on Keto Food
Get great keto foods together and keep them on hand.
It is better to have these on hand for when you are feeling like a snack, so you make the best possible choices.
And, since you got rid of all that bad food, you need something in the house.
Some great keto diet foods to have on hand are:
Leafy Green Vegetables
Oils like olive or coconut
Heavy Whipping Cream
Again, this is not a full list of what you can eat. But it is a great start to stock your kitchen.
Always check the labels to help you find out if it’s something that is ok to have.
One of the best things, if you aren’t sure about whether you can have a certain food, google it!
To start the keto diet, this might be something you have to do a lot until you learn more.
Know Fat Before Starting the Keto Diet
I want to talk about this for a minute because keto is a high fat diet. There are many people out there that believe if you eat fat you become fat.
Not all fat is created equal, but not everyone feels that way.
So, before you start the keto diet you need to ask yourself if this is something you can get on board with.
Meal Plan to Start the Keto Diet
Meal planning is one of the best things you can do. If you want to start the keto diet on the right foot, I consider it a must.
It is hard enough to decide what to eat normally. But when you are trying to stick to a diet, your options feel so much more limited.
And when you don’t know what to have, you typically fall back on an option that isn’t the best for you.
If you have never meal planned before, I suggest reading How to Weekly Meal Plan, before you get going.
When you meal plan, there is no guess work on what to eat. It also makes it much easier when grocery shopping because you will already know what ingredients you are going to need.
Plus, you will be much more likely to eat what you planned if you purchase what you need to make it.
There are many benefits to meal planning, and it will help get you started on the keto diet.
Make It a Lifestyle
You hear people saying they are on a diet all the time. There are so many diets out there, but unfortunately, most people don’t stick to them.
That isn’t to say that the diet doesn’t help. A lot do. But it is the way people approach the diet that matters.
This can go hand in hand with your mindset.
When you start the keto diet, don’t think of it as a diet. View it as a lifestyle change. Diets are temporary. A lifestyle is how you live.
Think about that for a second.
That is a huge difference.
And when you make something part of your lifestyle, that something is there to stay. If you want to know more about a diet vs a lifestyle change, read my post Dieting and Lifestyle Changes- Why Do I Care?
With that being said I want to be clear that this is not a forever diet.
BUT it can help you to make better options when it comes to food, which should be your lifestyle.
Keto Flu When Starting the Keto Diet
This is going to be something you will want to keep in mind when you start the keto diet. There is something called the keto flu.
The keto flu is a group of symptoms that you may experience 2 to 7 days after starting the keto diet.
These symptoms can include headache, fatigue, irritability, nausea, difficulty sleeping, and constipation.
The reason for this “flu” is because your body is adjusting to the new diet. It is vital to know that this is a possibility before you get started so you know what is going on if you start to notice symptoms, and so you can better manage them.
Water is always important and something you should be drinking no matter what type of diet you are on.
It has no calories, no sugars, no carbs. Water really is your best bet.
It is also vital to drink water when you start the keto diet and once you get into it because your body will produce more ketones.
These are and acidic compound in your body. By drinking water, you will be helping your kidneys function how they should and keep them from working so hard.
And always keep in mind that the body often mistakes being thirst for hunger.
So, before you reach for a snack, try a glass of water first.
You will also want to make sure you are getting enough electrolytes as well.
Due to the lack of carbs you will be taking in, your body uses more electrolytes. So, it is vital to replenish them.
There are a lot of waters out there that now have electrolytes added to them. It’s a great way to keep up your water and electrolyte levels.
Eat Only When You Are Hungry
This is the final aspect we are going to talk about that you need to know before you start the keto diet.
Only eat when you are hungry.
That might sound silly and like it does not need to be said, but it does. When you start eating keto, you will be eating more foods that keep you fuller for longer.
There will probably be times when you get to a point where you would normally eat something but aren’t necessarily hungry.
Stop for a moment an ask yourself if you are actually hungry or if you just feel like you should eat something.
When in doubt, have a glass of water and see if it is really hunger.
How to Start the Keto Diet
We covered 9 different things you need to keep in mind when you want to start the keto diet.
If you follow these recommendations, you will be successful. Make sure that you prepare before you get going and get your mindset right.
This is going to help ensure you are ready to start the keto diet and that you can get it to last.
Get familiar with the foods you are NOT allowed to have and the foods you are.
Then, get rid of the bad food in your house and replace it will keto friendly food.
Know that fat is going to be part of this diet, so make sure you are okay with that before moving forward.
Meal plan! It is going to be a huge help, so you do not need to figure out last minute what you are going to have. That means you will make better choices and be more likely to stick to the diet.
Always make sure you are getting enough water and electrolytes. Start upping your intake before you start the keto diet and continue keeping it up.
Keep in mind the keto flu and they symptoms. This will help make sure there are no surprised and gives you the opportunity to lessen the symptoms.
Finally, remember to only eat when you are hungry. This diet includes foods that make you fuller for longer, so consider that before eating.
Use these to start the keto diet and you will be successful.