Best Way To Keto Diet

Get Support From Your Family And Friends

Best way to Start Keto Diet

One of the best ways to ensure we stick to any new diet or goal is to have someone hold us accountable. Tell your family and friends that you are embarking on a ketogenic diet for better health and you want their support.

Tell them not to tempt you with sugary treats or other carb-heavy foods and instead ask them to send you any good keto recipes they find. Even better, ask them if they want to join you on this journey!

Having a support system in place as you test the waters of a Keto diet can also be good to help lower your stress levels. If you are experiencing higher levels of stress, then the Keto diet may not yield the positive results you are expecting.

Stress impacts hormones and can also cause our blood sugar levels to rise, and this can also sometimes lead to insane carb cravings we cant shake. High stress is definitely a hindrance to any weight loss goals you have set for yourself with this diet.

Practice meditation and other stress-relieving exercises as another way to combat this and release any tension you may be holding onto.

Fasting For Short Periods

Fasting, or going without food, can help a person achieve a state of ketosis. Many people can actually go into ketosis between meals.

In some controlled cases, a doctor may recommend a longer fasting period of between 24 and 48 hours. A person should speak to their doctor before deciding to fast for longer than a few hours at a time.

Fat fasting is an alternative form of fasting. Fat fasting involves significantly reducing calorie intake and eating a diet consisting almost entirely of fat for no more than 2 or 3 days.

Early research indicated that this might have a positive effect on weight loss. However, fat fasting is difficult to maintain and may not be the best option for most people.

Very small sample sizes and the lack of more robust evidence mean that people should be cautious about taking this approach.

Keto Diet For Beginners: A Guide For How To Start Keto

Starting any diet is tough, and starting a ketogenic diet is often even harder. In fact, Im often asked if theres a keto diet for beginners.

Youve got to give up your toast and cereal at breakfast, your sandwiches at lunch, and your pizza for dinner. Ohand no yummy desserts!

But starting keto doesnt have to be painful!

Im pointing out that starting a ketogenic diet isnt a walk in the park .

In this article, Ill show you the absolute best way for a beginner to start a ketogenic diet. And then, Ill show you 2 other methods that you might find easier, depending on your particular personality.

Check out Dr. Zyrowskis video to get started then read on to find out which way works best for you:

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How To Start A Keto Diet

I might be a bit presumptuous calling this the best way to start a keto diet, because lets face it, I havent performed a double-blind study for thiseven in rats.

But having helped thousands of people start diets, and having been a beginner once myself, Im fairly sure this method is the best for most people.

Still, I recognize that you and I have different mental states. Therefore, one of the 2 alternatives further down might work better for you, so please check those out as well.

First, though

Is Keto Safe During Pregnancy

Best Way To Start Keto Diet

A keto diet appears to be safe during pregnancy, judging from the experiences of people who have done it and doctors used to treating patients using a keto diet during pregnancy.26 It may also be very helpful in case of gestational diabetes.

However, there are no scientific studies on the subject, so there is a lack of definite knowledge. For some it may be wise to exercise caution and aim for a more moderate low-carb diet during pregnancy, unless there are important health benefits of doing a keto diet in your specific case.27 This is an area you should discuss with your healthcare provider before making significant changes.Learn more

  • This particular study followed patients for two years on a keto diet without any concerning effects.

    In addition, clinical experience has sown that people can stay in ketosis for a decade or more without health concerns. This is based on clinical experience of low-carb practitioners and was unanimously agreed upon by our low-carb expert panel. You can learn more about our panel here. & larrhk

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    What Is Ketosis And What Is The Ketogenic Diet

    We already have a much more comprehensive article on all the basics of the ketogenic diet here. So, if youre new to the concept of ketosis and the keto diet, please read that first.

    Basically, when we eat lots of carbohydrates, most of it will be turned into glucose and our bodies will use that glucose for energy. The excess glucose will get stored as glycogen and as fat . However, our cells can also use fat for energy instead of glucose. And if youre interested in losing weight, then youll want to know how to get your body to burn up fat and avoid storing fat. Thats where the ketogenic diet comes in.

    Again, this is a really brief and simplified explanation of ketosis and the ketogenic diet as this article focuses on beginning a ketogenic diet. Please read the article I linked to above for more general information about keto. If you are still longing for more, listen to our podcast with Lisa MarcAurele on simplifying keto.

    It’s Advertised As A Weight

    In the world of weight-loss diets, low-carbohydrate, high-protein eating plans often grab attention. The Paleo, South Beach, and Atkins diets all fit into that category. They are sometimes referred to as ketogenic or “keto” diets.

    But a true ketogenic diet is different. Unlike other low-carb diets, which focus on protein, a keto plan centers on fat, which supplies as much as 90% of daily calories. And it’s not the type of diet to try as an experiment.

    “The keto diet is primarily used to help reduce the frequency of epileptic seizures in children. While it also has been tried for weight loss, only short-term results have been studied, and the results have been mixed. We don’t know if it works in the long term, nor whether it’s safe,” warns registered dietitian Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women’s Hospital.

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  • Transition Away From Sugar And Carbohydrates


    Without a doubt, the absolute hardest part of this diet is to ditch the carbs and sugar. Its hard. Like, really hard. Just know going in this that it gets much easier after you get past this step. You must stop consuming carbs and sugar. Its the number one best way to start.

    You can start slow or you can just cut them from day one of making this decision. You can even do it gradually too. The keto diet requires you to stay under 20 grams of carbs a day. Some people find it easier to drop the amount to 50 a day and then set a new goal for 20 grams a day.

    Tips for cutting back on carbs and sugar.

  • Stop eating all breads of any kind.
  • Eat vegetables instead of grains.
  • Add extra butter and salt for a rich, satisfying meal experience.
  • Replace sugar cravings with your favorite fat bomb recipes. For example, my go-to recipe is this Chocolate Chip Cookie Dough Fat Bomb recipe. Its the best!
  • Once you get past this stage, give yourself a huge pat on the back because this is a big accomplishment! Watch The Magic Pill documentary for extra motivation too. Its eye-opening, to say the least. Be sure to leave a comment below and tell me what you thought too.

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    Please Do This After You Start A Ketogenic Diet

    2 months after you start a ketogenic diet, please email me at and share with me how youre doing. How much weight did you lose? What was the toughest component? What other health issues did you overcome? How much energy did you gain?

    Perhaps youll find that keto for beginners is a whole lot like keto for life. Once youve created a few new habits it doesnt feel so hard any more.

    Some people have amazing life-transforming experiences on a ketogenic diet while others get stuck and wonder whats gone wrong. By sharing your experience, you can inspire millions of others to heal as well as help others troubleshoot their keto diet.

    What Can You Eat On The Keto Diet

    A ketogenic diet requires that fat comprise 60 to 80 percent of your total calories. Protein makes up about 20 percent, while 10 percent comes from carbs. Generally speaking, its best to keep carb intake between 20-30 grams per day in order to maintain ketosis. Thats the equivalent of about half a medium bagel.

    And remember, carbs arent just present in starchy foods a cup of chopped broccoli has 6 grams of carbs, a cup of chopped carrots has 12 grams, and a cup of Brussels sprouts has 8 grams. In other words, eating the recommended five servings of vegetables per day will probably put you at your max carb allowance.

    If this sounds like the Atkins Diet, its close, but ketogenic diets tend to be more severe in carb restriction and have a more moderate protein restriction, says Spencer Nadolsky, D.O., author of The Fat Loss Prescription.

    Though you can eat bacon on a ketogenic diet, the rest of the spectrum is limited. Starchy vegetables like potatoes, corn, and squash are too high in carbs. Same with most fruits. Milk, beans, rice, pasta, bread: nope.

    The rules of keto impact more than just mealtime, too, since juices, sodas and alcohol will knock you out of ketosis.

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    How To Start A Ketogenic Diet The Right Way + 3 Costly Mistakes To Avoid

    As you may have heard:

    The ketogenic diet has been exploding in popularity over the past few years.

    According to , interest in the ketogenic diet has more than doubled in the last year alone.

    But before you give keto a try, keep in mind that its way better to start a ketogenic diet the right way and avoid the mistakes others make.

    That way you can enjoy the benefits of the diet faster and with better results.

    Keto diets were first used about 100 years ago to help epileptic children. Now, people use the keto diet to aid in things such as weight loss, mental focus and energy, and to support digestive health.

    However, while the benefits of a ketogenic diet are substantial, in this article Ill show you exactly how to start a ketogenic diet and how to use it in order to reap its full benefits.

    Do Your Macronutrient Homework


    If youre someone that feels like more data is helpful, calculating your macros by using a macro calculator can be helpful when youre starting out on a keto eating plan.

    Every person is different, and calculating the exact nutrition you need in your keto diet plan can help you get started on the right track without wondering why your keto journey isnt working optimally.

    While you have your phone open, think about downloading a few apps to support your goals. Make it easy on yourself by tracking your carbs, fat and protein using food tracking apps like MyFitnessPal, Carb Manager or My Macros+.

    Remember to also focus on the quality of the foods you put in your body. Ditch those processed foods and take a trip to your local farmers market, local co-op or high-quality supermarket to shop for proteins and produce. And since the keto diet focuses on fueling your brain and body with quality fats, youll want to do your research on how to consume this critical macronutrient.

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    A Small Smoothie Or Smoothie Bowl With Chia Seeds Can Help Keep You Regular On The Keto Diet

    One thing thats often missing from the keto diet? A little bit of roughage. The popular diet, which often requires eating up to 80 percent of your calories from fat and only 20 to 50 grams of carbohydrates per day, is often criticized for being distinctly lacking in fiber.

    And, thats certainly the case for some followers. A poorly planned keto diet is at risk of being deficient in fiber, says Dana Elia, RDN, an integrative and functional medicine dietitian in Lancaster, Pennsylvania. She notes that dietitians frequently see patients who complain of constipation when they go keto.

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    Thing is, most Americans dont get enough of the GI-friendly nutrient anyway, according to the U.S. Department of Agriculture . Rule out most sources of carbohydrates, including whole grains, fruits, and legumes, and its even more likely youll fall short.

    Skimping on fiber isnt good for your digestive health, as it feeds the good bacteria in your GI tract, something that benefits you beyond adequate bowel movements. The digestive tract is where your bodys second brain is, and its home to the majority of your immune system, says Elia. If youre following keto, it should be one of your biggest priorities to make sure you get adequate fiber to keep your gut healthy and happy, she adds. And, she notes, high-fat diets slow digestion and decrease GI motility, so its especially important to get enough.


    Arm Yourself For The Keto Flu

    It doesn’t happen to everyone, but the majority of us will get flu-like symptoms when our body transitions from burning carbs for energy to burning fat. It typically only lasts from 3-5 days, but it can derail even the best of us if we’re not mentally and physically prepared.

    The best way to combat the keto flu is to stay hydrated and replenish your electrolytes of sodium, calcium, magnesium, and potassium. As well, you can consider supplementing with exogenous ketones. Exogenous ketones not only provide ketones and energy but also have electrolytes.

    Just be sure to drink plenty of water and feel free to add extra salt to what you’re eating these first few days.

    Keto Flu Symptoms:

    • Ease up on exercise temporarily but be sure to stay moving

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    What Foods Do I Avoid On The Keto Diet

    Because you’ll be focusing on fat and proteinand going easy on the carbsbig bowls of pasta definitely won’t be on your menu. It also means that starchy vegetables like potatoes and carrots, as well as legumes like chickpeas, lentils, and black beans are off-limits, too.

    Another thing you can’t have: sweetsartificial or natural. Candy, cakes, and doughnuts are a no and even many fruits aren’t allowed .

    Alcohol’s another grey area on the keto dietmany beers and sugary cocktails are banned on the keto diet, as well as some sweeter wines.

    Is A Keto Diet Safe

    The BEST Way To Workout On A Keto Diet!!!

    A keto diet is usually very safe.2However, in the following three situations you may need extra preparation or adaptation:

    If youre not in one of these situations, youll likely do fine on a keto diet, without needing any special modifications.3

    Note that theres no shortage of myths and misunderstandings about keto, that frighten children and grownups alike. So if youre worrying about something in particular, check out this link.

    Bottom line:

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    Increase Your Physical Activity Level

    As you exercise, your body uses up glycogen stores for energy. For decades, many athletes followed the carbo loading advice of nutritionists, eating plenty of high-carb foods prior to workouts or competition. However, if you avoid eating carbohydrates prior to hitting the gym, you may experience post-exercise ketosis.

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