Keto diet plan for beginners is popular because of one thing: ketogenic eating plan doesn’t starve you. This diet is very low in carbs but very high in fats. The keto diet targets to bring the body into ketosis where your system releases ketones for energy. Such process is important to reduce the levels of insulin in the bloodstream. As a protein, insulin is one of the main fat-storing types.
To gently and healthily transition to this diet, here are some important habits you should start practicing:
1. Drink lots of water
All people trying to lose weight need to drink lots of water. Staying hydrated helps your body easily burn fats while cleansing your digestive system. It’s advisable that you drink a glass of water before taking a light breakfast. Hydrate yourself as much as you can but don’t over consume water in one sitting. Schedule your water intake throughout the day. If you tend to forget a glassful, set an alarm for this.
Aside from water, you can also sip smoothies, juices, or tea. But note that nothing beats water in refreshing you with zero calories.
2. Consume more salts
When we have high carb levels, our insulin supply spikes. This results in retention of salt in the kidney, thus the occurrence of illnesses and urine problems. But if you start cutting back large amounts of carbs, it’s important to consume enough salt. Our bodies’ lose many electrolytes in this process and salt is the most convenient fix for that.
Once you start the keto diet plan for beginners, you should consume three to five grams of additional sodium. But this doesn’t mean you’re going to scoop and snack over a teaspoon of table salt. You should consume this via natural foods like veggies. Still, you can control sodium intake using pink Himalayan salt. One teaspoon of it contains two grams of sodium. Just add it to your meals, don’t eat it in one sitting.
Most people on keto diet experiences bowel problems and keto flu. To avoid this, make sure that you detox first and improve your bowel movement. Constipation will impede your ketosis and will spike your stress hormones.
Dr. Tobias Colon is one of the most effective detox regimen and in the quarter of the price of most detox products. Many weight loss buffs already find this as the best kickstarter for a new diet. Take this regularly for 14 days and you can avoid the dreaded keto flu.
This is all natural so it won’t piss your stomach like other products.
4. Practice fasting on your Keto diet plan for beginners
Intermittent fasting is setting window hours for eating while fasting on the remaining time. The usual schedule for this is 16 hours of fasting and eight hours of eating window. But this doesn’t mean that you’ll pig out during the eight-hour allowance. You have to count calories and maintain carb consumption up to 20 grams only.
While fasting once a week, it’s pressing that you stay hydrated. Drink herbal teas and natural coffee with MCT oil. Later on, you’ll find out why MCT oil is important on your keto diet. Many of those who practice intermittent fasting feel good if they drink lots of liquids. But if you have a hormonal imbalance, it’s advisable that you add collagen protein on your hot drinks.
5. Take MCT oil whenever you can
MCT or Medium Chain Triglyceride oil if consumed in large amounts will allow you to ingest more carb. Even if you eat carbs, the MCT will keep your ketosis in the works. You can add MCT oil to your smoothies or cook with it.
I suggest that you get a bottle of Viva Naturals MCT Oil. It’s made from fresh coconuts and is approved for low carb diets like keto diet plan for beginners. Viva Naturals help increase ketone supply in your body to speed up ketogenesis. The 32 oz. bottle is just around $24. The reason why I like this one is it’s tasteless and odorless. I can actually eat it in any of my meals.
6. Ditch your bad sleeping habits
The last thing you want to happen is increasing your stress hormones and cortisol. These two hormones will escalate your hunger and urge to eat. You should log at least seven hours of sleep per night. If you’re doing intermittent fasting, it’s okay to sleep a bit more during the day.
Sleep with lights off. You should remove anything that will impede the secretion of your melatonin. Taking sleeping pills might not be advisable too. If you find it hard to sleep, you can make use of the tips here.
7. Know your carbs
Your keto diet plan for beginners is about carb reduction so you should take extra care when preparing your meals. If you can, consume your carbs through starchy vegetables and fruits like unripe banana, lemon, or lime. Avoid indulging on potatoes and berries.
Practice taking low carbs for six days then one day with higher carb intake. I understand that it’s hard to get the hang of carb counting, but I suggest that you get a copy of The Calorie King’s 2017 Edition. It helped me a lot in easily logging calorie, fat, and carb levels of each food item. It has updated food listings which I think is the best part. It’s just $9, skip a fancy meal and you’ll get more from this.
8. Don’t overeat protein
Yes, you have to cut back on carbs, but it doesn’t mean that you’re going to compensate everything with protein. If you consume too much protein, you’re going to bring your body into gluconeogenesis. However, this would vary from person to person. If you observe yourself slipping from ketosis, you might need to reduce protein or increase it. What you need to do is to try and observe.
The advisable amount of protein intake is one gram for every kilo of your weight. If you’re working out you’ll need more protein to sustain your muscles. If you’re sedentary, cut the protein intake to 1.5 grams for every two kilos.
9. Exercise on your keto diet plan for beginners!
Even if you’ll lessen your carb intake, you need to keep exercising. This will fasten up the fat burning process of your body. Staying active also doubles your supply of GLUT-4 Receptors that transports glucose easily.
Low-intensity exercises like walking are enough to maintain your ketosis. But if you want to be sure, you should allow an hour for running or doing strength training. Nevertheless, you don’t have to exercise every day. Take rest days during weekends to allow the body to recuperate.
If you’re looking for the workout of your choice, here’s an effective routine I prepared for you:
10. Check if ketosis is in the works
How will you know if you’re succeeding in the keto diet? You should check if ketosis is in the works. Using Smack Fat Ketone Strips, pee on it, and see if the levels are good. If it shows a dark purple color, it means that you have very high ketone levels. This isn’t a good thing. You should stay between light purple and dark pink for the right balance.
Also, don’t use cheap ketone sticks. Some may not show accurate results the way Smack Fat does. For just $11, you’ll have 100 strips enough to check the whole duration of your diet. Smack Fat Ketone Strips even provides a video demo on how to use the sticks and maintain your ketosis. If you’re a total dummy, you really need to get one of this.
Transitioning to the keto diet plan for beginners won’t be hard if you take it slowly through healthy ways. If successfully done, you’re going to lose 30 pounds faster than crash diets or mere calorie cutbacks. Just remember that the results of these tips may vary depending on your metabolism and reaction to food intake. You’re free to make adjustments to achieve the best results. Do you find this post helpful? Let us know in the comment section!