The keto diet is different from a normal calorie restriction diet where you just eat less carbs than normal. With this fat-based diet, there are a few principles that you need to follow in order to reach ketosis.
So, there will be a few things that you need to take note of before embarking on this diet. Let’s see what they are.
Choosing the right Time
The first 4 to 7 days of a keto diet are said to be the most difficult. Your body is adapting. You may have food cravings, sleeping problems, etc. You may even experience flu-like symptoms.
This is known as the keto flu and is nothing to worry about. The body is detoxing and switching from burning glucose for fuel to burning ketones for fuel. The transition process can leave you feeling lethargic and irritable.
Ideally, you want to start the diet at a time when you’re away from work or other important events that require your presence. However there are some great ways to minimize and even avoid keto flu altogether:
- Stay hydrated! While also drinking lots of water, making sure to include salt and potassium to facilitate hydration (sounds backwards but I promise it works!)
- Making sure to load up on those (healthy) fats! Your body has been feeding off carbs for energy and without them it will need to adapt, make sure your giving your body the energy it needs.
Most people reach ketosis within 4 to 5 days and you’ll typically feel better after that. Of course this can also vary depending on each individual.
Get Familiar with Keto
Study the principles of the keto diet well. You’ll be able to decide how many calories and which variation of macros you need from fat and protein. Knowing the basics of the diet will allow you more flexibility when it comes to making it suit your lifestyle.
You’ll want to know which foods to eat, when to consume more calories, which carbs are better and so on. Knowledge is power here. So, do your research and be well-informed. Lucky for you The Keto 360 will have everything your looking for! Follow along!
Have Recipes Ready
One of the most difficult aspects of diets such as keto or paleo is compliance. When those cravings hit hard, it can be tough to combat when your usual arsenal isn’t keto friendly. To stay in ketosis and eat meals that are strictly keto, it will be an uphill task since most of us have been raised on a diet rich in carbs. Preparation is key!
Trying to eat out will also have its challenges. Unfortunately we live in a world that is very carb abundant. While more restaurants and fast food chains are becoming more keto conscious, it can still be difficult. Research your favorite places and their keto friendly options. Keep this list available through your phone, a list in your wallet, whatever helps! RESIST the urge to cave in!! You’ll have to start all over.
Practice Makes Perfect
Who says you have to start keto day 1? You can ease into it and start with adapting your cooking to more low carb options slowly. Start getting into the habit of stitching carb heavy options with keto alternatives. Having spaghetti for supper? Try out zucchini noodles!
Need help with ideas? Try some keto recipe books! There is an abundance of resources available. We at The Keto 360 are working on our very own free cookbook for starters to help! To be announced soon.
Spend a few weeks cooking keto meals and just getting used to the taste of the food and so on. This will make it easier for you when you start the diet. You’ve acquired the taste for the keto meals and they’ll not come as a shock to your taste buds when you do start. Think of it this way, ever notice when you avoid fast food a while, opting for healthier home made burgers, etc and then you go to McDonalds and it tastes awful and makes you feel awful..? That’s what were working towards here.
A Word of Caution
Like all diets and fitness regimens, its important to ask your doctor if the guidance here is right for you. ESPECIALLY if you have any underlying health conditions.
Follow the principles, enjoy your meals and experience the multitude of health benefits that will manifest in your life once you embrace the keto lifestyle.
