BEST HOW TO START KETO FOR BEGINNERS GUIDE
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BEGINNERS FACTS TO KNOW ABOUT KETO
- FACT: The keto diet was originally created in the 1920’s by a Dr. to assist kids with epilepsy
- FACT: Keto is short for the word ketosis
- FACT: Ketosis is a metabolic state of the body whereby the body burns fat for fuel instead of burning glucose for fuel
SO, REALLY WHAT IS THE KETO DIET?
A ketogenic diet is a healthy way of eating that is low in carbohydrates and higher in fats with moderate protein. In order to make this diet functional you need to take the first largest step. This would be to greatly reduce the intake of refined sugars and added sugars. This gets you truly on your way to depleting glycogen storage. Glycogen storage depletion takes a bit of time to happen. Eventually your body turns to being fat adapted and burning fat for fuel instead of glucose.
The keto diet uses a wonderful variety of very healthy foods. You can expect things like the most delicious tasting fats. Think of things like avocados, ghee or kerri gold butters, chia oil and coconut oil. Mouth watering juicier fatter cuts of meat and a lot of green leafy vegetables equal yummy! Lower carb fruits in proper macro portions are accepted and used as well. Unlike what people have heard – that keto is all bacon, fat and cheese!
HOW FAST CAN YOU GET INTO KETOSIS?
Ketosis can be as fast as 3 days! If you start the keto diet correctly, you can get into ketosis in as little as just 3 days. That is when your body is now creating ketones which is a slower burning fuel verses glucose to burn fat. After the initial 3 days it generally takes several weeks to become fat adapted. To be fat adapted is when your body is burning the fat for fuel consistently.
People choose the keto and low carb lifestyle for many various reasons. People want to lose fat, want to feel more energy and feel more youthful. On keto people find they feel more in control of their satiety feelings. These feelings that may have slipped away over the years. People also use keto to help improve any health conditions if possible. Lastly, keto is also helpful to reduce chronic inflammation is just to mention a few of the many reasons.
HOW CAN I GET INTO KETOSIS IN 3 DAYS?
Easy beginner steps how to start a keto diet or low carb diet and get into ketosis in 3 days
- Limit protein – generally we suggest 1.0g per kg of body weight per day
- Cut added and refined sugars plus any alcohol and mixes with carbs
- Count carbs daily – 20 net carbs and under per day
- Use healthy fats as a lever until full or satiated
- Drink lots of water
- Keep electrolytes balanced
- Do not eat when you are not hungry
- Focus on healthy whole foods, keto uses alot of vegetables daily
- Exercise
HOW DO I KNOW IF I AM IN KETOSIS
WEIGHT LOSS IS A MULTI-FACETED MULTI-LAYERED ISSUE that needs equally a multi faceted and layered approach – Katherine G x0x0
THE LAST 50 YEARS OF DIETARY FAT
For the last 50 years diets were promoted as low fat, high carbs and rich in whole grains with lots of fruits and veggies. Something in that followed approach though has not been greatly effective in reducing obesity worldwide. People have been following these instructions and the world overall is experiencing tremendous rises in obesity . Obesity has greatly risen overall worldwide since 50 years ago. The takeaway is just that we know something about that is just not working optimally. We now have a ton of published science helping pick up the keto low carb steam engines.
In our more recent times, a much awaited newer availability of information and studies about heart health and natural fats is available. Not to mention a very impressive study from a group of 50,000 women! Oh and have you noticed the flury of medical doctors who caught on tp Keto and have paved the way for people to look at other options to improve their health?
CARBS
One of the macros of a keto diet, ‘carbs’ convert to sugar in the body. This in turn activates a hormonal response – the insulin trigger. When encountering sugar, it can reward the dopamine reward system in the brain and one can become sugar addicted. Be sure to read about our Badass Belly Braintrain Method © for weight loss and see our whole online in depth step by step DIY video series wean scene course for that issue. This is a must to learn in depth how to kick sugars butt! It includes full all-out label reading examples and instruction. Because knowing sugar is so very important this is why the keto diet focuses heavy on reducing carbs. Fat generates very little to none insulin hormone response compared to carbs and same for proteins in correct portions.
FOR BEGINNERS WONDERING …
For beginners wondering about keto how to start for beginners this can be really intimidating and confusing. Just to understand what is needed to begin and transition from accumulating fat to burning fat instead can be daunting.
For most beginners, the largest pitfall starts with reducing carbs. It is easy to say ‘reduce your carbs’ and when you actually try it, you start to wonder ‘how’? How do I de-carb my life? So as in any other area of your life if you don’t know how to do something then you try to learn it. Most people will google information but sometimes things are multilayered. So that means things may not be as easy to do as they appear at first glance. Oh boy, this certainly does apply to sugars!
THE TAKEAWAY
The best thing you can know and takeaway is that you have found the right place to learn! You can learn anything and everything you need to know to make this transition fast and easy. Our online DIY courses are the most thorough courses you will ever take and make mincemeat out of this confusion in record time. You will be able to dump the overwhelming feelings fast that way.
HOW DO I KNOW IF I AM IN KETOSIS?
So very common for beginners on keto to ask is how to know when their body has hit ‘ketosis’. They want to know when they are creating ketones. You can’t just look in the mirror to see ketones so there are other ways of knowing. Truly, the number one way to get ready to know without error that you are in ketosis is to purchase a ketone monitor. Preferably look at a top of the line blood ketone monitor with the ketone test strips. If you don’t have one in mind then visit our shop page to see the best monitor recommended in the world today. We offer a special military discount just for you because you read this here and shopped from us! You can always also opt out for the cheaper urine test strips too. However the urine test strips are not as reliable we feel. We highly recommend purchasing the #1 blood ketone tester in the world here which is worth every penny as remember this is all about and for your health!
WHAT DO I EAT FOR BREAKFAST ON THE KETO DIET?
Eggs – eggs and more eggs. Eggs are a main staple of the keto diet if you are not allergic to them. They are packed full of nutrition and help to deplete glucose levels. Along with eggs a lot of people have bullet proof coffee for breakfast as well and maybe a couple slices of bacon. You can add avacado or do things like a spinach omelette. Omelettes go very well on the keto diet as do scrambled eggs, boiled eggs and fried eggs. Of course, there is other things you can have for breakfast but if you are a beginner and like eggs and coffee then you already have breakfast nailed when you start the keto diet!
Checkpoints to cross off to start the Keto Diet
- Visit your Doctor
Just to clarify, we are not participating as your doctor and simply share suggested knowledge and experiences. You would want to advise your doctor you are going to try keto and does he/she have any information you would want to know before starting. Be sure to revisit your Dr. after getting into the diet. This is because once you cut carbs you may find medications changing in regards to insulin. You really do importantly need to stay smart about your health, keep in touch with your Dr. and see your Dr.
- Calculate Your Macros
The best way to start keto as well, is to fully understand Macros and eating the correct macronutrient ratios. Our course here assists you 100% fully with all of this to get you started correctly so you can start making ketones for energy for your body optimally and as soon as possible.
Our online DIY Video series full program includes keto how to start for beginners weightloss, become a sugar detective and read the labels, macro education and calculations for individuals plus so much more. Not your typical weight loss course that is for sure!
A ketogenic diet ratios typically look like:
- High Fat– 60%-80% of total calories come from a variety of healthy fats.
- Moderate Protein – 15%-35% of total calories come from protein.
- Low Carbohydrate– 5% or less of total calories come from healthy carbohydrates.
The keto diet incorporates the following healthy foods:
- Meat
- Full-fat dairy
- Eggs
- Fish
- Natural oils like olive, coconut oil and chia oil
- Lots of veggies that grow above ground like lettuce, spinach, and broccoli
The keto diet avoids the following foods:
- Sugar and starches
- Refined sugars and added sugars
- Hidden sugars
- High carb ticket items such as potatoes and other root vegetables
- Pasta ( note – there are keto friendly versions of pastas)
- Bread (note – there are keto friendly versions of bread recipes)
- Fruits that are high in sugar
Plus all the other stuff learned about in the wean scene of our online DIY video series that is a must do for any beginner!
Prepare for the Keto Flu
The keto flu as they call it; is really not a flu as in a flu virus, but it can feel like one for some people. What the keto flu really refers to is sugar withdrawal . This is because on keto the first goal is to cut your carbs back and that means you will be cutting sugar. When you cut carbs back a lot and the body is not used to this water starts to drop. Water flushes out quickly so it is quite important to have electrolytes stay balanced and replenished. Suggested as the top three items to help balance and reduce symptoms of the keto flu are next. The top 3 are: sodium (pink sea salt suggested), potassium and magnesium. Keto flu does pass in time if you stick it through it. Be sure though if somethings lingering see your Dr because you may just end up with the real flu and not realize it!
Calories
When doing the keto diet, you don’t want to restrict the exact same amount of calories daily. Instead you aim to meet your daily macro requirements and this helps you adjust for fat loss. Calorie restriction will happen naturally once your body starts burning ketones and you become fully fat-adapted. You should notice a decrease in cravings and hunger if you are doing the diet correctly within a few weeks.
Protein Intake = Moderate
Many people make the mistake of overdoing protein when starting keto.
That can stall or stop your weight loss. Keeping protein moderate is an important part of a keto diet and protein is also a macro. I usually suggest 1.0g per kg body weight if you don’t know where to start and there is in depth explanations and videos on protein in our learning course.
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Don’t Worry – I Used To Fear Fat Too!
Understanding fats and keto how to start for beginners can be hard to shift the brain to accept using fats. Fats that we had been previously told would make us fat in the first place however this is just nonsense. The good healthy fats in proper macro amounts and portions for a healthy person is fine. People starting keto who are just out of energy could be not consuming enough healthy fats.
For most people keep carbs under 20g, but 20-60g carbs per day will still get you into ketosis, and hit your protein macro goal. On keto you eat the healthy fats as a lever until you feel full.
At first, you may be overeating calories, but over time the keto diet will auto correct that. Your eating patterns and body’s natural hunger signals will auto-correct. Insulin resistance lowers hunger changes.
Take our full head to toe weightloss video series classes so you can do weight loss faster, better and easier than ever before for limited time offer pricing – view all pricing here. You should never have to take or learn another health or nutrition class again in your lifetime, learn once and done with our training.
Other interesting links:
Our Beginners Sample Keto Low Carb Grocery List