Getting Started With Keto

The Keto Diet: Where To Start

The ketogenic diet, keto for short, has become a popular topic. Millions of people have tried it, and many found it to be very useful. 

By following a keto diet, you may find that you lose weight faster – especially if you compare the results to other diets. 

There are even scientific studies to back up the claims. 

With all of this information available to you, you may still not be sure where to start… Read on to find out how you can get started with the keto diet.

 

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What is the Keto Diet?

The keto diet is not like the average diet you may find. Yes, it is a diet – but instead of making you starve yourself, this diet entails a change in how you eat. Think of the keto diet as more of a lifestyle choice than an actual diet – as you can adopt it over the long-term. 

Carbs are the main source of energy for most people. It’s how you have lived your whole life. Most calories you eat every day consist of carbs – that’s how you get through the day. 

This, however, means that there is a constant rise in blood sugar levels, a release of insulin, and the potential to store the excess carbs as fat – especially if you are not exercising enough to burn through those extra calories. 

The keto diet changes this. It involves a restriction in how many carbs you eat every day. Instead of overloading on carbs, you change the way your body generates energy – by prioritizing healthy fats. 

Olive oil, coconut oil, salmon, and avocados – these are only a few examples of high-fat foods that form part of the keto diet. 

Keto Diet Macronutrients

Following the keto diet means reducing your intake of carbs and increasing your fat intake. 

Some people think that they will be limited on what they can eat. Some even think that they will starve themselves. This, however, is NOT true. 

We’ve been taught that carbs should make up a large portion of our diets since an early age. So, it is only natural to think that not relying on carbs anymore may be troublesome. 

Luckily, there are studies that show the body is perfectly capable of switching to fats as a source of energy – reducing the blood sugar and insulin spikes that comes with a consistent intake of carbohydrates. 

When following the keto diet – the most important part to your success is to have the right macronutrient balance in your meal plans. 

 

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Keto Diet Foods

There are many foods that you can enjoy on the keto diet. The most important factor is to keep track of your macro profile!

Here are some of the foods you can add to your meals when following the keto diet:

  • Low-carb vegetables
  • Salmon and other fatty fish
  • Eggs
  • Poultry
  • Greek yogurt
  • Cottage cheese
  • Cheese
  • Avocado
  • Seafood (Clams, mussels, oyster)
  • Olive oil and coconut oil
  • Almonds
  • Brazil nuts
  • Pecan nuts
  • Chia seeds
  • Sesame seeds