Keto Diet For Beginners - 6 Tips You Need To Know

Keto diet for beginners tips and guide

Keto diet for beginners is so popular, why? Not only to make your appearance look more beautiful, maintaining your weight is also important for the health of your body.

By maintaining a balanced body weight, you can reduce the risk of various diseases, such as heart disease, diabetes, blood pressure, and cancer.

For this reason, not a few people are trying various ways to lose weight, which the most common way is by dieting. Recently, the keto diet or ketogenic diet has become a popular diet method.

One of the reasons that makes the keto diet interesting to try is because the diet method offers a diet that is not torturous, but you can still eat as long as you limit your carbohydrate intake.

However, in order to successfully lose weight through this diet method, you certainly have to do the keto diet in the right way. Therefore, pay attention to the keto diet tips for beginners here.

What are the basics of the keto diet?

Initially, the keto diet was actually used for children with epilepsy and was resistant to drugs, because this diet was able to help reduce the frequency of seizures.

In addition, this diet also helps people with diabetes type 2 to control their blood sugar.

But lately, the keto diet has begun to be carried out by many people, including those who do not have diabetes and epilepsy.

The goal is to lose weight.

The keto diet is a diet method that carries the LCHF (low carb high fat) diet, which is to reduce carbohydrate intake and increase fat intake.

The principle behind this diet method is that our bodies use two sources of fuel to carry out daily activities, namely glucose (sugar) and ketones (fat).

A recent study revealed that the fat content in our bodies is good.

So, the keto diet program encourages participants to limit carbohydrates, so that the body is able to switch to using fat as fuel, also known as a fat burner.

So, the daily calories get 70–75 percent from fat, 20 percent from protein, and 5 percent from carbohydrates.

Keto diet, what beginners should know?

For those of you who are trying the keto diet for the first time, you must first undergo the induction phase, which is the fasting phase. You have to stop eating since 8 in the evening, and can only eat again at 12 noon the next day.

This induction phase is run for 7 days and after that you will go through a consolidation phase and a maintenance phase. In order to lose weight successfully, here are some tips you need to do.

1. Live with Discipline

If you want to get the desired results, of course, you need to follow the keto diet with discipline.

You should avoid all forms of carbohydrates and sugars, including carbohydrates in starches, potatoes and noodles. You need to live this principle during the keto diet to reach ketosis.

If you are “stubborn” and continue to eat foods that contain carbohydrates, then you will not achieve the ketosis condition and your body will not burn the fat for energy. In other words, the keto diet won’t work.

2. Get ready for the keto flu

Within the first 7-10 days of the keto diet, you may feel weak, have headaches, and lack of energy. This condition is often referred to as the keto flu period.

This condition is normal because the body is adjusting to the loss of carbohydrate intake and begins the transition to burn fat as an energy source.

Even so, you don’t need to worry. Once the body is accustomed to this keto diet style , the keto flu will go away on its own.

3. Maintain your intake of minerals and body fluids

When you have ketosis, your kidneys will release more fluid and electrolytes. Therefore, during the keto diet, make sure you consume enough sodium and potassium, and drink lots of water.

5. Pay attention to health conditions

For those of you who cannot eat foods that are high in fat, for example because you have high blood pressure and high cholesterol, or have problems with gallstones, gallbladder, diabetes, and other health problems, you should talk to your doctor first before going on the keto diet.

6. Create a food list

You can also make a list of what foods you can and cannot consume to help you live this diet. In the induction phase, try to get only 20 grams of carbohydrates into the body. As for fat intake, you should found it from pure meats, not processed foods such as sausages, nuggets, and meatballs.

What should a ketogenic diet eat?

Fat-rich foods recommended in the keto diet include:

• Salmon, tuna, mackerel.
• Nuts and seeds, such as almonds, sesame seeds, chia.
• Olive oil or coconut oil.
• Eggs, especially those containing omega-3.
• Beef, chicken, turkey and steak.
• Green vegetables, tomatoes, onions, chilies, and other vegetables that are low in carbohydrates

What you can not eat on keto diet?

While the types of carbohydrates you need to avoid include:

• Sweet foods or drinks.
• Rice, pasta, cereals and wheat products.
• Tubers, such as sweet potatoes, potatoes, and carrots.
• Alcoholic beverages.
• Unhealthy fats from vegetable oil and mayonnaise.