How to start ketogenic diet plan for beginners? from Tania Kharkevich
Hello everyone, my name is Wendy. Currently, I want to begin the new diet. I have been surfing the internet for a long time to find the most suitable menu to lose weight. And I guess that a keto diet will pass me perfectly. I want to start a ketogenic diet plan for beginners, but I want to know some details. First of all, what do you think of carb diets?
How to start keto dieting? What is the best way to start a diet with? You know, some diets require to spend two-three days on light food and then you can start without harm. What about this one? How to start ketogenic without bringing harm to my body and myself? As for me, I like healthy fats such as olive oil, coconut oil. Adore such products as boiled eggs, carb veggies, ice cream, even keto foods, making keto recipes. Do the foods listed belong to the ketogenic diet? What health benefits and side effects does this diet have?
By the way, should I get some vitamins for it? What kind of them I have to include in my ration? Do I need pills or natural products vitamins? Does the body have enough income of trace elements for the normal functioning of all organs during the ketogenic diet? How to lose weight with keto without exercising? What tips should be followed not to bring harm to the body?
I am grateful for your answers!
Hi Wendy! Keto diet will definitely do you a lot of good! Apart of losing weight it will improve your skin and balance blood pressure, it will reduce your cravings and appetite, your blood sugar will be controlled, good cholesterol will grow, digestive processes will improve too. In general, while most of the diets make us feel exhausted and depressed, with a keto diet your mood will stay stable and you will never have a lack of energies. You must know the plan already, right? 5% carbohydrates, 25% protein, 70% fat.
The most visible changes you are going to notice first are the smell of urine and the smell of your breath, they will be not permed of course but close to that 😉 Which is great. Then you will realize your mind is more focused and you have a lot of energies. And your appetite will decrease. Which is the most fascinating! There exist ketone tests strips if you are curious to do a test. But I do not think it is that needed.
About timings… You are actually entering ketosis in three days but your fat will start burning efficiently not earlier than a few weeks. So Keto diet is not something temporary and fast, it is more like a life choice. The list of food to focus on looks like this: healthy fats, seafood, poultry, eggs and meat, full fat dairy, leafy greens, nuts and seeds, all kinds of berries and low carb vegetables. Unfortunately, neither bread nor pasta is allowed, say no to milk and sugar, you should also forget about beans, rice, and corn.
So how do we manage to do the most important – restricting carbohydrates? The allowed dose is 20-30 grams per day, depending on how active you are. Try to consume not too much proteins so that to protect your kidneys. Do you know, that the surplus proteins convert to glucose? We do not need it either. Do not be afraid to eat fat. The keto diet is about healthy fats as a source of nutrients and energy. Make sure you are drinking enough water. Water is vital in our keto diet so you need to drink even more than traditional 8 cups a day. You also need to consume enough magnesium, sodium, and potassium which you can find either in a healthy homemade broth or pickled vegetables.
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