Lose Weight with These Keto Diet Steps to Get You Started on Keto the Right Way

Timothy Boyer Ph.D.'s picture
Find your flat tummy with Keto dieting advice from someone who's done it.

Here’s what you need to know from a dieter who lost weight safely and in a healthy manner using a Keto Diet plan.

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The Keto diet basically is a low carb (5%), moderate protein (20%), high fat (75%) diet that works by making your body switch from burning glucose to burning ketones for energy. Carbs are the first source of energy for your body, but if your dietary carbs are very low, the liver then takes fatty acids in the body and converts them into ketone bodies (ketones) to be used as an alternate energy source. The body begins by burning the fat from your diet that day and then depending on how many calories were consumed, the excess fat that is stored around your waist and other parts of the body become the target for providing the body with energy needed.

Recommended Keto Diet Steps for Getting Started per advice from YouTube Keto expert “Kayla Does Keto”

Step 1: Do your research—Learning about what Keto is, how it works, and why it’s good for you empowers you toward taking control of your weight and the journey ahead.

Step 2: Know your Keto foods from your non-Keto foods—non-Keto foods are those filled with starches like breads, pasta, sweets, sugar, as well as some starchy veggies and fruit. Pro-Keto foods include meats like beef, fish, poultry, and lamb; monounsaturated fats like that from avocado, macadamia and olive oil; polyunsaturated omega 3s; leafy greens like spinach, lettuce, Swiss chard, bok choy, chives, and endive, as well as celery stalk, asparagus, cucumber, summer squash and bamboo shoots to name a few.

Step 3: Try some type of macro-tracking to keep your eating on track—macro-tracking means that you are tracking the number of grams of carbs, proteins and fats you consume daily to help keep you focused on how much you eat without the risk of overeating. Many dieters find it hard to be able to judge accurately just by eye-balling their food; therefore, this means you will likely need the aid of a food scale, as well as use an app that will help you calculate where you are with your eating and keeping it logged as a record.

Step 4: Keep your electrolytes balanced
—one of the most common problems with a Keto diet is not getting enough sodium, potassium and magnesium in your diet. One symptom of this is having headaches while on the diet. This happens because a Keto diet is diuretic and you wind up losing a lot of water weight which takes your body’s electrolytes with it. Therefore, electrolyte supplementation is generally needed such as drinking your own brew of Ketorade.

Step 5: Do not over-exercise—even though you may typically do strenuous exercises before starting a Keto diet, you need to know that on the first few weeks you will likely find yourself more fatigued than usual, so it is recommended to take it a little easier on your body as it adjusts to the new diet.

Step 6: Keep it simple—don’t get so caught up in thinking you have to “ketofy” all your foods and meals that you get burned out on the process of starting a new diet. Stick to simple foods and meal plans that are keto-friendly—like bacon and eggs, sausage, omelets, etc., —giving both you and your body time to adjust to what will become a lifestyle change.

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Step 7: Stay away from allowing yourself a cheat meal—while cheat meals are common in many diets as a harmless way to curb cravings and reward the dieter, cheat meals actually wind up making going back onto the ketosis track difficult. In addition, if you are in ketosis, it’s likely that cheat meal will make you feel blah because you are reintroducing that which you’ve cleansed yourself of i.e. sugar.

Step 8: Make a Keto friend—social support like on Face Book and other social media groups can be helpful when you are in touch with other Keto dieters that share much of what you are going through.

Step 9: Be patient with your body—your previous eating has done some damage to your body, so you need to understand that there is a healing process going on and that it’s going to take time. Be mindful of that and do not focus on what the scales tell you each morning because the scales are not an accurate daily assessment of how well or poorly your Keto diet efforts are really going. Just stick with it and eventually you will see that the efforts you made are paying off with lost weight and better health.

Here’s the YouTube video in its entirety for your viewing:

If you are new to the Keto diet and have something to add to the list above to help others start their Keto diet, please use the comments section below and let us know what you have learned.

For more about what Keto dieting is like, here’s an informative article titled “Keto Flu, Keto Farts, and Other Keto Facts Faced When Losing Weight with Keto.

Reference: YouTube’s Kayla Does Keto “How to Start the Ketogenic Diet | Tips from Kayla”

Image Source: Pixabay

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