The Top 10 Keto Tips Every Beginner Must Know
Are you new to the keto diet and looking for the best tips to help you get started? Whether you’re trying to lose weight, boost your energy levels, or just become a healthier version of yourself, the keto diet can be a powerful tool.
But it can also be overwhelming for beginners. To make the transition easier, we’ve compiled a list of the top 10 keto tips every beginner must know. Read on to learn the secrets that will help you get the most out of your keto journey.
1) Get rid of all the tempting carbs in your house.
Making the switch to a ketogenic diet can be difficult if you have a lot of sugary, starchy, and carbohydrate-rich snacks in your pantry or refrigerator. To make the transition easier and help you stay on track, it’s best to get rid of all the tempting carbs in your house. This includes chips, cookies, ice cream, and other sugary snacks.
Try to replace these with healthier keto-friendly options such as nuts, seeds, dark chocolate, and full-fat Greek yogurt.
It’s also important to check labels for hidden sources of carbohydrates. Things like breads, dressings, sauces, and even condiments can contain added sugars and starches. If you’re unsure of how many carbs are in a certain food item, you can use an online nutrition tracker to help you keep track of your daily intake.
Finally, try not to keep too much food in your house as this can increase the temptation to indulge. When grocery shopping, only buy enough food for the week. That way, you won’t be tempted to snack when you don’t need to. Stocking up on keto-friendly snacks and pantry staples will help you stay on track and stay motivated while on the ketogenic diet.
2) Meal prep like a boss.
Meal prepping is one of the most important things you can do when starting a ketogenic diet. Meal prepping is the process of planning and prepping meals ahead of time, so that you have easy access to healthy, low-carb meals throughout the week. By taking the time to plan out and cook your meals in advance, you’ll save time and money, plus reduce your chances of snacking on unhealthy foods.
Here are some tips for meal prepping like a boss:
• Make a meal plan: This will help you know what ingredients to buy and how much food you need.
• Shop in bulk: Buying in bulk will save you money in the long run, and you’ll be able to prepare several meals with the same ingredients.
• Prep food in batches: If you’re cooking something that can be made in batches, do so. This will help you save time and energy.
• Invest in quality storage containers: This will ensure that your meals stay fresh throughout the week.
• Utilize leftovers: Make sure you’re using leftovers from previous meals in your upcoming meals.
• Be creative with meals: Don’t get stuck making the same meals every week. Experiment with different recipes and ingredients to keep it interesting.
By following these tips, you’ll be able to master meal prepping in no time!
3) Invest in a quality scale and measuring cups/spoons.
If you’re serious about sticking to a ketogenic diet, then you should invest in a quality food scale and measuring cups/spoons. The food scale will help you accurately measure your portions, while the measuring cups/spoons will ensure that you’re getting the right amount of each ingredient. It can be very easy to underestimate or overestimate the amount of food you’re consuming, so having a good set of tools is important.
To make sure you’re getting the most accurate readings, invest in a digital kitchen scale with a capacity of at least 11lbs. Make sure the scale has both ounces and grams as measurements and use it to weigh all your ingredients, including carbs. When measuring wet ingredients, such as olive oil or peanut butter, use measuring cups/spoons to get the correct amount.
Using the proper tools can help you stay on track with your keto diet and ensure that you’re eating the right amounts of carbs and fat. Investing in a quality scale and measuring cups/spoons is one of the best tips for anyone starting out on the keto diet.
4) Keep a running tally of your net carbs.
If you’re just starting out on the ketogenic diet, one of the most important things you can do is keep a running tally of your net carbs. Net carbs are calculated by subtracting fiber and sugar alcohols from the total carbs for any given food item. This can be especially tricky when tracking processed foods, since many of them contain hidden carbs in the form of added sugars or starches. That’s why it’s essential to track your net carbs throughout the day, so that you don’t accidentally go over your daily limit.
The best way to keep a running tally of your net carbs is to use an app or online tracker like MyFitnessPal. You can log in each food item you eat and get an accurate calculation of your net carb count. It’s also helpful to create a spreadsheet where you can log your daily totals. This way, you can easily review how much you’ve eaten and identify any potential areas where you might need to adjust your carb intake.
Finally, if you’re ever in doubt about the net carb count of something you’re eating, take a look at the nutrition label. Many manufacturers now include net carb information, which makes it much easier to track your intake. With some practice and dedication, you’ll be able to easily keep a running tally of your net carbs and stay on track with your diet.
5) Learn the difference between net carbs and total carbs.
One of the most important pieces of information to understand when starting a keto diet is the difference between net carbs and total carbs. To put it simply, total carbs refer to the total number of carbohydrates in a food item, while net carbs are the number of carbohydrates that are actually digested and absorbed by your body.
Total carbs are calculated by adding up all the different types of carbohydrates in a food item, including dietary fiber, sugar alcohols, and starch. Dietary fiber is a type of carb that is not broken down and absorbed by the body, so it doesn’t contribute to net carbs. On the other hand, sugar alcohols and starch can be broken down and used for energy, so they do contribute to net carbs.
Net carbs are calculated by subtracting the dietary fiber and sugar alcohols from the total carbs. For example, if a food item has 15g of total carbs and 5g of dietary fiber and sugar alcohols, then it has 10g of net carbs. It is important to note that some sugar alcohols have more of an effect on blood sugar than others, so you should always double check the label of any food item to make sure you are getting an accurate count of net carbs.
Knowing the difference between net carbs and total carbs can be very helpful in managing your macros when on a keto diet. It is important to stay within your daily carb limit so that your body can remain in ketosis, which is when it burns fat for fuel instead of glucose. By taking the time to understand the difference between net carbs and total carbs, you can ensure that you are eating the right amount of carbohydrates and staying on track with your keto diet.
6) Don’t be afraid of fat.
When starting the keto diet, it's common to feel hesitant about eating a lot of fat. After all, we’ve been taught for decades that eating fat is bad. But when it comes to keto, fat is actually your friend. Eating a moderate amount of healthy fats will help you reach ketosis and stay in it.
Your body needs fat to function properly and to supply you with energy. Healthy fats also provide essential vitamins and minerals, promote heart health, and improve your brain health. Not to mention, they are satisfying and help keep you full for longer.
The key to eating fat on keto is to make sure it’s coming from good sources such as avocados, olive oil, coconut oil, grass-fed butter, and fatty fish like salmon. Try adding some of these healthy fats to meals or snacks throughout the day. You can also cook with them!
Remember, when it comes to the keto diet, don’t be afraid of fat. Eating the right kind of fats can help you succeed on your weight loss journey and experience all the amazing benefits of the ketogenic lifestyle.
7) Find a group or online community for support.
When you’re just getting started on the keto diet, it can be hard to stay motivated and on track. Finding a supportive community of people who are going through the same thing as you can make all the difference. Luckily, there are many resources available for those on the keto diet.
Online communities, such as Facebook groups and subreddits, are a great place to start. You can ask questions, share recipes and tips, and stay motivated and inspired by the success stories of others. There are also dedicated websites such as Keto Connect and Diet Doctor, which provide recipes, meal plans, and lifestyle advice from keto experts.
You can also find in-person support at local health food stores or meetups in your area. Taking a class, attending seminars, and joining fitness clubs can help you stay focused on reaching your goals. These groups can also be a great place to get tips and recipes from experienced keto followers.
No matter what kind of support you choose, it’s important to remember that you’re not alone. Reach out and connect with people who can help keep you on track. Having a network of people who understand what you’re going through is essential to your success on the keto diet.
8) Drink lots of water and bone broth.
One of the most important tips for anyone starting out on a ketogenic diet is to make sure to drink lots of water and bone broth. Water is essential for proper hydration and helps to flush out toxins that can build up in your body while you are on the keto diet. Bone broth is also an excellent source of electrolytes and collagen, both of which are essential for optimal health and can help keep you feeling energized.
It is also incredibly nourishing and easy to make. To make bone broth, simply boil the bones of your favorite animal (such as chicken, beef, pork, or lamb) in water for several hours. Strain the liquid and store it in the refrigerator or freezer. You can add additional flavorings such as salt, pepper, garlic, ginger, or other herbs for extra nutrition and flavor. Make sure to drink a cup or two of bone broth each day as part of your daily hydration routine on the ketogenic diet.
9) Avoid snacking.
Snacking on unhealthy foods can sabotage even the best efforts to stick to a keto diet. The temptation of convenience snacks and sugary treats can make it hard to resist cravings and stay on track with your goals. The good news is that it’s possible to enjoy snacks without breaking your keto diet.
The key is to focus on low-carb, high-fat snacks like nuts, seeds, avocado, hard-boiled eggs, and cheese. When you are tempted to reach for something else, remind yourself of your goals and the long-term benefits of sticking to your plan.
It’s also important to remember that snacking isn’t necessary to stay in ketosis. In fact, it can be beneficial to your progress to go longer periods of time between meals as this helps your body burn fat more efficiently. To stave off hunger and cravings, make sure you’re eating adequate amounts of protein and fat at mealtimes, and drink plenty of water throughout the day.
10) Supplement with electrolytes.
If you’re on the ketogenic diet, it’s important to supplement with electrolytes. This is especially important for beginners because their bodies may not yet be used to the diet and therefore, may not be producing enough electrolytes naturally. Electrolytes are essential minerals that help regulate your body’s fluid balance, nerve and muscle function, and other bodily processes. The three main electrolytes are sodium, potassium, and magnesium.
When following a keto diet, you can lose more electrolytes than normal because your body is using fat for energy rather than glucose. This can lead to fatigue, muscle cramps, headaches, nausea, and other symptoms. To prevent these issues, you should aim to supplement your diet with electrolytes through food or supplementation.
Food sources of electrolytes include bone broth, fish, sea salt, avocados, spinach, chia seeds, nuts, and dark leafy greens. You can also try adding a pinch of unrefined sea salt to your water or meals to make sure you’re getting enough electrolytes. If you feel like you need more than food sources provide, then consider taking a magnesium or potassium supplement.
In conclusion, electrolytes are an important part of a healthy ketogenic diet and if you’re a beginner it’s essential to make sure you’re supplementing your diet with enough. Eating foods high in electrolytes such as bone broth and sea salt is one way to increase your intake, but if that isn’t enough then consider taking a magnesium or potassium supplement.