Have you decided to try out a ketogenic diet plan for weight loss or any other medical condition you aim to tackle? If so, let us tell you that it is not going to be an easy ride. A ketogenic diet is a low-carb, moderate protein, and high-fat diet that aims to bring your body into ketosis and promote the use of fat as a source of energy.
Now, if you didn’t know this already, our bodies are made to use carbohydrates as their default energy source. So, pushing your body to use fat as a source of energy can be difficult. But it is not entirely impossible! Being someone who aims to follow a keto diet plan for beginners, you don’t need to jump in straight into this strict diet.
Yes, you want to achieve your health goals but not by torturing your body, instead, letting it ease into the diet routine so that you can have sustainable results. Here are 7 things that you must know before starting a keto diet plan.
- Learn what foods you can eat and what you can’t
This is the first thing you should do before starting a keto diet plan. Since you have to limit your carbohydrates, start by eating about 20-30 g of carbs. Get to know what foods are high in carbs, proteins, or fats.
For example, you might think that food items like pasta, bread, cookies are the only ones that have carbs. But such is not the case! Other food items such as beans, some veggies also have a lot of carbs. So, you need to understand and learn which foods are good for you in a keto diet and which aren’t.
- Eat moderate protein
Now, you might think that in the keto diet plan, you only need to reduce your carbs and you can load up on proteins instead. But again, this is not the case! Proteins must be eaten only in moderation when on a keto diet.
And why is that important? It is because our bodies can convert excess protein into glucose. If this happens, your body will come out of ketosis, and following this diet plan will be a fail. In the keto diet, you can eat a small portion of the protein that is topped with high-fat toppings.
- Improve your relationship with fat
Most people have a bad relationship with fat as a nutrient. Most people think that fats are responsible for all types of diseases especially cardiovascular diseases. However, switching up saturated fats with polyunsaturated fatty acids will be beneficial for your body.
Now, when you are following a keto diet plan, you are heavily relying on fats. And if you have a bad relationship with fats, it can make it difficult to follow the diet. The best way is to introduce fats and reduce carbs slowly and steadily. This will help you enjoy your journey on a keto diet and improve your relationship with fat as a nutrient.
- Coffee lover? Drink bulletproof coffee
You can make bulletproof coffee by adding coconut oil and butter to your coffee. This will fill your stomach and help you reduce any hunger cravings. This also gives you time to think about your next meal. However, bulletproof coffee is not a good choice for someone with heart disease or potential risk of heart disease due to family history.
Therefore, we suggest that you must consult your doctor before starting a keto diet, especially if you have a history of heart disease.
- Improve your cooking skills
Eating out on a keto diet can be difficult. So, it is best to improve your cooking skills. You can look for cooking books that are specifically written for keto diet recipes for beginners or you can follow some amazing keto diet influencers on Instagram for inspiration.
To know more about this, you can read our previous blog on six Instagrammers you can follow for keto diet inspiration. Most of them have also written books with specific recipes for this diet plan. Check it out now.
- Get to know the side effects
Yes, the keto diet is not free of side effects however, there is only one major thing you need to worry about and that is ‘Keto Flu’. This happens in the first 10 days after you start following this diet. In keto flu, you might experience lethargy, mental fog, fatigue, constipation, or diarrhea. This is because your body is adjusting itself to using fat as a source of energy rather than carbs.
During this time, climbing up a few stairs might feel like a huge task. Also, if you work out, you might feel that you are not able to carry out the same intensity as before. So, you might need to slow down for a while. The best way to tackle keto flu is to start your diet when you don’t have a busy week ahead. This gives you plenty of time to rest when needed. Also, you can increase the portion of electrolytes that you consume. This will also help you mitigate the effects of keto flu.
- Keto diet is temporary, plan what will you do next!
Yes, don’t consider the keto diet as a long-term plan. This diet is meant to be followed for three to six months. Once your diet plan is over, you will start eating normally. Now, this can affect your body such as sudden weight gain. However, planning out how to tackle your body and food habits after the diet plan is over is crucial.
You need to ensure that the good eating habits that you have cultivated during this diet plan are carried forward and you can sustain the health benefits achieved by this diet plan.
Want to gain more information about the keto diet? Keep reading our series of keto blogs at Sydelma.com!