How to Start the Keto Diet and Succeed on it
A keto or ketogenic diet is a low carb, moderate protein, high-fat diet that can be ideal for losing excess body fat without hunger and cravings.
The reduction in carbohydrates you eat puts your body in a metabolic state called ketosis. During Ketosis the body burns fat for energy.
Read on to find out how to eat a keto diet based on real foods. It’s everything you need to succeed on keto.
Start by organising your kitchen and pantry
Go through your kitchen and segregate the food you do not need for keto. You can give them away or consolidate them separately if other family members will be eating them.
Whilst planning for several keto recipes for the week, think about what you can eat. Making a shopping list may sound too much of a hassle, especially in the beginning. You can choose the easier alternative – online keto meal delivery! Search no further with www.ketomei.com , the meals are tailored by their Chef and prepared with keto compliant ingredients and sauces.
The more keto foods you have in the house, the easier it will be to stick to the plan. If you must shop for your own groceries, go for avocados, olives, nuts and seeds (almonds, macadamia nuts, and pumpkin seeds), coconut and olive oils, eggs and fatty fish like salmon.
For vegetables, you can opt for mixed greens, broccoli, and zucchini, all of which are good low-carb, high-fibre options.
Keto is a lifestyle, not a quick fix solution
While you are preparing to go keto, prepare your mindset. Understand your reasons for going keto and set your individual goals that drive your interest in keto. It might help to think of keto as a lifestyle choice instead of a quick-fix diet. Keep as close to 100% as possible to keto to support the body’s metabolic transition into ketosis.
Social pressures when you go keto
Sometimes the toughest part of making a big change to the way you eat is dealing with other people’s reactions, especially from friends and family.
If they question your choice or turn up at your door with a basket laden with carbohydrates, politely decline them saying something like, “I’m satisfied with what I’m eating,” or “I’m figuring out what works best for my body right now,” or “Thanks for your concern, but I’ve got this.”
Another challenge one can face is when you are the only member in your family on the keto diet. In such situations, we suggest cooking keto as the main component of a meal, then offering carbohydrate sides for the non-keto eaters. For instance, cook chicken and roasted asparagus with butter for everyone, then have some sweet potatoes or rice as a side option.
Keto has certain benefits, but it requires 100% commitment
Burning stored body fat for fuel has its benefits. The keto diet has been shown to reduce seizures in people with epilepsy, and animal studies suggest that it may also have anti-ageing, anti-inflammatory, and cancer-fighting benefits. But if you’re planning to go keto to lose weight, you need to know that you have to go in with a long haul mindset as keto can make you feel a little worse before you feel better.
A common symptom from keto is “keto flu” that can result in cramps, constipation, nausea, low energy, fatigue, and mood swings. As your body is adjusting to new foods, and your metabolism is adjusting to using fat as its primary fuel, ‘keto flu’ is a common symptom that some people who are just starting out on keto experiences.
During this time, it is very important that you stay hydrated, eat enough salt to keep your electrolytes balanced, because your body releases less insulin on keto, causing the kidneys to excrete more sodium, and rest when needed.
What’s the takeaway?
To reap the benefits of the keto diet, follow these steps:
- Eat the right foods.
- Eat the right portion of those foods.
- Prepare for the keto flu.
To help you to learn to eat (ketogenic) right and stay on the keto diet, Ketomei has a customised 21 Day Ketomei Challenge to provide you with all the right keto-focus meal subscription plans to stay keto and sustain keto in the long run. We also have an online nutrition coaching program by our certified Nutrition and Health expert tailored to your individual health and nutritional needs.
For more information, visit us at www.ketomei.com
About Ketomei: Singapore’s very first keto-focused meal subscription service dedicated to providing high-quality meals to our consumers. We offer meals at an affordable price for healthier, filling, refreshing and satisfying meals for optimum value and to foster a healthy and nourishing keto lifestyle.