Beginners should take eight steps before attempting the Keto diet.
What do you eat and avoid?
You will severely limit the carbohydrate in this diet. New York City nutritionist Kristen Mancinelli, RD, author of the “ketogenic diet: a scientifically proven, fast, healthy weight loss method,” says you start eating 20 to 30 grams of carbs each day.
Also make sure you know what foods are mainly carbohydrates, fats and proteins, so you can make the right choice. For example, it’s not just bread, pasta, crisps, cookies, candy and ice cream with carbs. Beans may contain protein, but they are also high in carbohydrates. Fruits and vegetables are also mostly carbohydrates. The only foods that do not contain carbohydrates are meat (protein) and pure fat, such as butter and oil.
Check your relationship with fat.
“People are afraid of getting fat because they are told they will kill them,” Mancinelli said. In order to prepare a uncomfortable at first on a high-fat diet, start every day to eat for you to do a few small adjustments, she suggests, as in the lettuce leaves on a burger, and then a layer of green vegetables on French fries.
Choose an unofficial vegetarian instead of eating potatoes or rice with your meal. Start cooking with more oil. Be aware of your old eating habits – such as making a simple skinless grilled chicken breast – because you don’t get enough fat, and you won’t make a difference in your ketone diet.
“Slowly begin to introduce carbohydrates and get fat. “If you’re afraid of fat, ketogenic diets don’t work for you,” she says.
3. Skilled cooking skills.
Check out various keto websites and recipes that are approved by ketto, and you’ll enjoy it. Mancinelli suggests finding four or five recipes that you know you’ll like. “That way, you don’t want to be in a place where you want to know what to eat and then turn to carbs,” she says.
Try bulletproof coffee.
Mancinelli recommends mixing coconut oil and butter into your coffee, which helps keep you hungry and gives you time to plan your next meal.
Just note that coconut oil has great potential to send LDL or “bad” cholesterol levels soared, so if you have or are due to family or personal health history increased risk of heart disease, you may want to avoid this drink. Please consult your doctor for safety reasons.
Talk to your family.
Tell them about your plan. You may not be able to eat what they’re eating at home, so you need to prepare your new habits for them (and yourself). Because this diet is usually short term (three to six months), you can assure them that this is temporary.
If you hit back, declare: “I’ve done my research, I’ve found it safe, I really want to try this,” Mancinelli suggested.
Learn about “Keto flu”
Ketosis is a term that refers to the period when you start eating, when your body ADAPTS to burning fat. “Some people have no problems and others are suffering,” Mancinelli said.
In the first week or the tenth day, you may feel powerless. Walking upstairs may feel impossible. You can deal with mental fog.
For this reason, you should choose a start date, when your week has no time limit and obligation madness; If you need a break, you can choose a slower time. Follow the same route, and make sure you relax during the first or second week of exercise, as your body adjusts to burn more fat instead of the fuel’s carbs.
Mancinelli explains that in ketosis, the kidneys excrete more water and electrolytes. Make sure your body needs sodium and potassium to function properly. Salt your food, salt the broth, and eat non-vegetarian vegetables.
Have a post-plan.
A keto diet is not a permanent diet. Its design is short term. But manchinelli says some people eat a few times a year, while others use it to lose weight and change their eating habits.
Don’t go straight back to the standard American diet because you may lose any health benefits and regain your weight. Your ultimate goal should be to “shift your diet to a healthier pattern, including less bread, less pasta, less flour, less sugar,” and more non-starchy vegetables, she said.
Once the ketone diet is over, think about how you look. How will you use this temporary diet as a springboard to improve your long-term health?