Preparing for the Keto Diet: 5 Steps for Amateurs to Take Before Starting

 

The ketogenic diet, or "keto" for short, is a high-fat, moderate-protein, and low-carbohydrate diet that has gained popularity as a weight loss and health improvement program. However, before attempting the keto diet, there are several important steps that amateurs should take.

 

Understand the foods that are allowed and prohibited on the ketogenic diet. You will be significantly limiting your carbohydrate intake, usually to 20-30 grams per day. It's important to know which foods are high in carbs, fat, and protein so you can make informed choices. For example, while bread, pasta, and sweets are obvious sources of carbs, other foods like beans and fruits also contain carbs. The only foods that don't contain carbs are meats and pure fats like butter and oils.

 

Adjust your attitude towards fat. Many people have been taught to fear fat, but recent research suggests that this may not be entirely true. While some studies suggest that replacing saturated fat with polyunsaturated fat can help reduce the risk of heart disease, other studies suggest that total fat and different types of fat aren't linked to cardiovascular issues. To prepare for a high-fat diet, make small adjustments to your current diet, such as ordering a burger on lettuce leaves instead of a bun and substituting green vegetables for fries.

 

Change your perspective on protein. One common misconception about the keto diet is that you can eat as much protein as you want. However, this is not the case. You also need to keep your protein intake moderate, as too much protein can be converted into glucose and take your body out of ketosis. Think of your meals as a small portion of meat topped with a generous amount of fat, rather than the other way around.

 

Improve your cooking skills. The keto diet requires you to avoid high-carb processed foods, so you'll need to learn how to cook new recipes. Look at a variety of keto-approved recipes and cookbooks and find four to five recipes that you know you'll enjoy. That way you won't be stuck wondering what to eat and resorting to carbs.

 

Try bulletproof coffee. This is a keto-friendly beverage made by blending coffee with butter and coconut oil. It's a great way to get in some healthy fats in the morning.

 

By following these steps, you'll be better prepared to embark on the ketogenic diet and achieve your weight loss and health goals.