Five Steps Beginners Should Take Before Trying the Keto Diet
By Space Coast Daily // May 27, 2020
The keto diet has gained popularity over recent years due to the many benefits it is known for. There are more people today looking to lose weight and improve their health generally and the keto diet seems to be a great option.
Some would rather opt for its supplement, which serves as an easier alternative but there are still questions like “is keto burn Xtreme safe?”.
As a beginner, you would have many more questions about this diet, which is why we have put together some basic steps every beginner should take before trying the keto diet.
Step 1: Have a Goal
The first step before kicking off a fitness plan or diet is to set a goal that will guide you through the journey. The most common reason people begin the keto diet is for weight loss; there are also other reasons such as improved performance, improved health, and muscle gain.
A goal will keep you focused on the journey and it could also help you decide your keto macros.
Step 2: Calculate Your Keto Macros
Learning how to calculate your keto macros is a great way to master the diet. A 2020 NCBI study shows the typical macro ratio for the keto diet to be approximately 55% to 60% fat, 30% to 35% protein, and 5% to 10% carbohydrates.
However, the exact amount of nutrients and calories you are required to take per day depends on your fitness, metabolic efficiency, and any other individual considerations.
Step 3: Know Your Meals
As you switch to a new diet, it is important to know what you should and should not eat at any given time. This diet focuses on limiting carbs while incorporating more protein and healthy fats, so you want to ensure you do away with foods that have mostly carbs.
You will be required to eat more of Seafood, Low-Carb Vegetables, Cheese, Avocados, Meat and Poultry, Eggs, Coconut Oil, Plain Greek Yogurt, and Cottage Cheese.
Step 4: Know the Side Effects to Expect
There are some side effects to this diet, collectively known as the keto flu with symptoms such as nausea, constipation, headaches, fatigue, and sugar cravings.
These symptoms are the response to your body adjusting to burning fat for energy and they occur within the first 1 to 2 weeks of the diet.
You can adjust your calendar to ensure you don’t have any serious matter to attend to during this time that could be affected by the keto flu.
Step 5: Have an After Plan
The keto diet isn’t meant to last forever but rather, for a period of time. After you have achieved your goal and you have to stop the diet, what is your plan?
A study from the CDC shows increasing levels of fast-food intake in America which contributes to poor diet quality. While the keto diet might be a turning point for most people, there’s a high possibility of going back to junk if you do not have a concrete post keto diet plan. Create a healthy diet plan that you can stick to in the long run.
The six steps are to guide you as you make the transition into a keto diet plan.
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