How To Start A Keto Diet

The keto diet is a high fat, low-carb diet that helps you reach the point of ketosis. Reaching the point increases the ketones in the liver to create the burning of fat stored in the body.

Some of the keto diet benefits include higher energy levels, faster weight loss, and reduced risk of diabetes. Weight and health control are selling points to most people.

The exchange of carbs to fats decreases blood sugar and insulin levels, which have many health benefits. But it can be hard to start this diet. It will be a guide you can follow along your ketosis journey.

How to Start?

To start, you know that the keto diet replaces the carbs with fats. It reorganizes the state of your body to burn fat for energy. This process is called ketosis.

When transforming your body into the state of ketosis, it will decrease the amount of calories you eat. This process happens naturally through eating whole foods to keep the body satisfied throughout the day, which leads to less calorie intake, supporting weight loss, and reduced risk in heart disease and type 2 diabetes.

The keto diet produces more ketones to create energy to optimize brain health. But when without sugar for the brain, this process will fail. Your liver will turn the fat from your body into ketones and fuels the body.

The benefits of this are brain health optimization, appetite reduction, and increased energy levels.

To get started with a successful keto plan, follow these steps:

These are the simple steps to keep you on track for success. Giving up will be easier than reaching your goal, but whenever you are getting off track, just read the steps and start again. You got this!

What to Eat on Keto Diet?

Figuring out what you can and can’t eat is the most challenging part on a keto diet. But once you change your old favorites with new healthy ones, you will reach your ketosis goal.

Here are the food groups you should include in your diet:

These are some good base foods to start with. But here is a good variety of snacks and recipes that you can follow:

Simple Mills Crackers

Some crunchy almond crackers are a great snack to tie you over till your next meal. Simple Mills are made from whole foods to keep you satisfied longer.

These aren’t just normal crackers. They can be used for soups, recipes, salads, and just solo snacking.

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Whisps Cheese Crisps

This cheesy snack is perfect for the keto diet. It is a low carb snack packed with protein to give you the boost you need in the middle of the day.

It is an excellent substitute for your regular chip or cracker. Eat straight out of the bag or add to salads, soups, or charcuterie boards.

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Keto Diet Cookbook

This cookbook is ideal for people just starting keto. There are 550 recipes for busy people on the keto diet. Most keto recipes take planning and time, but this book gives you the fastest and easiest recipes.

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What to Drink on Keto Diet?

Watching what you drink is a vital part of the keto diet. Don’t miss the hidden calories that can be in your favorite drinks.

Water should be the primary source of liquid in your diet, about 8 glasses daily. But to everyone, water can get kind of boring. Here is one of the best drinks besides water when on keto.

Zevia Zero Calorie Soda

Zevia is a great tasting soda that is made from all-natural flavors. It is great to cool you down or satisfy your sugar cravings. This drink is keto-friendly and has plenty of flavors to choose from.

Give yourself a break from the water with Zevia.

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What to Avoid?

There a handful of foods that need to be avoided in order to maintain ketosis. All food and drink should be low-car, high fat calories. But plenty of these and other substances have hidden calories.

Foods to avoid when on the keto diet:

All these foods and drinks will ruin your progress made in the keto diet. It is VITAL to avoid these foods at all costs.

Potential Side Effects and How to Avoid Them

Although the diet is very effective in creating a healthier body, there can be side effects when changing your eating habits. It is crucial that you are getting the nutrients you need from the right foods to overcome these symptoms and keep the body in the ketosis state.

Potassium Deficiency

Potassium is hard to find in foods during the keto diet, which can cause muscle cramps and an irregular heartbeat (Palpitation or heart arrhythmias).

A potassium deficiency is caused by less of potassium in foods in your diet. There are supplements that can be taken to help balance the levels of potassium needed for your body.

Health K+2 Potassium Capsules

During ketosis, it is important to keep your potassium levels regulated. These potassium capsules are your best bet for an easy and fast supplement.

The benefits of this product are:

Take one capsule daily for your best result. It will stabilize your potassium levels.

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Nutricost Potassium

Some might prefer a powder to mix in a protein shake or smoothie. Nutricost Potassium Salt is a powder salt to mix into water.

Beta-hydroxybutyrate is the most common ketone in the body. This supplement helps supports the ketogenic lifestyle. By taking one scoop daily, you should get your potassium fix.

While the supplements are the best option, you can still find potassium in avocados, spinach, and nuts. These are keto-friendly foods that will help reduce symptoms as well.

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Sodium Deficiency

Muscle cramps and weakness, called the keto flu, are common side effects when starting this diet. Luckily these are easy fixes by receiving the right amount of sodium.

The keto diet has a tendency to reduce your insulin levels, which tells your kidneys when to retain sodium. Without any sodium, your body has a difficult time functioning at its normal rate.

There are supplements that you can take to help with these issues.

Electrolyte Replacement Tablets

These are magnesium, potassium, zinc, and sodium capsule. Hi-Lyte has the highest amounts of those electrolytes available, which offer great hydration and recovery.

You can take up to 10 capsules daily, but one every 30-60 minutes during physical activity is recommended.

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Liquid IV Hydration

Liquid IV is a great hydration multiplier with electrolyte powder. The electrolytes inside include sodium, which will help prevent muscle cramps and weakness in muscles.

To help you keep your sodium and electrolyte levels up, add this to your water. Yummy taste with great hydration!

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Other Deficiencies to Watch Out For

There is no need to worry! These are easy problems to fix by getting the right amount of electrolytes, protein, and vitamins. Maintaining these should stop these symptoms from coming up again.

Putting It All Together

After reading this, you should be a master at the keto diet. This guide will lead you through the hard learning experiences that others went through and give you a nice track to follow.

Just remember to eat lots of fats and the right amount of protein, vitamins, and electrolytes. Along with being aware of what you shouldn’t eat; sugar, grains, and fruits.

This keto diet guide will put you on track for your fitness and health goals.