A ketogenic diet also referred to as the keto diet, is a way of adjusting your daily food by lowering your carb intake and increasing your fatty foods.
This is from of diet is perfect for you if you’re looking to reduce weight and tackle some other disease conditions.
The idea behind this is to lower the carb level in your body so that your body can make use of fats as a source of energy.
This leads to a metabolic state called ketosis. Ketosis is a state whereby your body begins to burn fat in your liver and convert them to ketones as a source of energy.
Now that you understand what a keto diet can do for you, let’s look at how to start a keto diet journey as a beginner.
How To Start A Ketogenic Diet Journey
To begin your ketogenic diet journey, you need to consult health professionals to decide the type of keto diet that’s best for you.
According to Keto Creator, your carb intake limit daily should be around 20 to 50 grams with a moderate protein intake level and high fatty foods.
Another thing that will help you succeed on your keto diet journey is practicing intermittent fasting. This doesn’t necessarily mean to starve yourself all day.
Read also: On Keto? 8 Signs the High-Fat, Low-Carb Diet Isn’t Right For You
All you need is to take your planned diet for the 1st eight hours of a day and fast for the remaining hours.
It might take 2 to 3 days for your body to start undergoing ketosis. Depending on your body system, it may even take a week.
Just make sure you follow your regimen, and soon, you will achieve your goals.
To be sure your body has started undergoing ketosis, you can visit the hospital for a blood test, a breath, or a urine test.
Or you can watch out for signs such as decreased appetite or hunger, dry mouth, unusual taste, headache, breath odor, dehydration or constant thirst, insomnia, muscle aches, etc.
Foods to Eat During Your Keto Journey
During your keto journey, make sure you avoid carbs and take more fatty foods, including:
- Meats: Sausage, bacon, chicken, red meat, steak, ham, turkey
- Fatty fish: Mackerel, trout, tuna, and salmon
- Dairy products: Pastured eggs and unprocessed cheeses
- Vegetables: Tomatoes, onions, peppers, green veggies, and so on
- Healthy oils: Avocado oil, coconut oil, and olive oil
- Nuts/Seeds: Flaxseeds, pumpkin seeds, walnuts, chia seeds, almonds, etc.
- Seasonings: Salt, peppers, spices, herbs, and so on.
Read more: 10 Best Low-Carb Fruits to Eat on a Ketogenic Diet
Foods to Avoid During Your Keto Journey
Below are some foods you should avoid because of their high carb level.
- Grains/Starches: Wheat-based products, pasta, rice, and other cereals.
- Sugary Related Foods: Ice cream, soda, candy, cake. And also sugar-free candies, puddings, syrups, desserts, sweeteners, etc
- Fruits: Almost all fruits except some berries like strawberries
- Beans/Legumes: Chickpeas, lentils, peas, beans
- Alcoholic Drinks: Wine, beer
Also, avoid unhealthy fats like mayonnaise, processed vegetable fats, sauces such as honey mustard, barbecue sauce, teriyaki sauce, ketchup, and root yams like sweet potatoes, potatoes, carrots, etc.
What do you think about ketogenic diets? Are you ready to begin your keto diet journey? Reach out to us at Keto Creator for a keto diet plan made just for you.