{"id":669,"date":"2023-06-21T18:13:03","date_gmt":"2023-06-21T15:13:03","guid":{"rendered":"https:\/\/myhealthyweight.com.au\/blog\/?p=669"},"modified":"2023-09-06T10:54:51","modified_gmt":"2023-09-06T07:54:51","slug":"keto-diet-for-beginners-how-to-start-in-9-steps","status":"publish","type":"post","link":"https:\/\/myhealthyweight.com.au\/blog\/keto-diet-for-beginners-how-to-start-in-9-steps\/","title":{"rendered":"Keto Diet For Beginners: How To Start in 9 Steps"},"content":{"rendered":"<section class=\"blog-page__section\">\n<p class=\"blog-page__text\">A keto diet is no longer considered exotic. It&#8217;s quite popular lately. And yet, many still argue about its benefits and doubt whether it is suitable for a healthy weight loss.<br \/>\nThe truth is that, as with most other eating patterns, a keto diet works when we work hard and consistently on ourselves. In this article, we will tell you how exactly to get into the state of ketosis.<br \/>\nFor starters, while this article will also cover the downsides, there are three benefits to a ketogenic diet that are different from other meal plans.<\/p>\n<ul>\n<li>Fat burning is easy and simple. Food fat and body fat are used as energy sources.<\/li>\n<li>You don&#8217;t have to worry too much about calories since fat is the most energy-intensive macronutrient \u2014 1 gram provides 9 kcal while carbs give only 4 kcal. However, fats take longer to digest than other macronutrients and keep you feeling full longer.<\/li>\n<li>It is easy to see results in a short time. The goal of any diet is to reduce body fat. A ketogenic diet is a method that is often effective in as little as 3 months, depending on the goal.<\/li>\n<\/ul>\n<h2 class=\"blog-page__title\"><span class=\"blog-page__text-span plan__item-span\">1.<\/span> Find out what to eat \u2013 beginner keto diet foods<\/h2>\n<p><span style=\"font-weight: 400;\">The basis of this diet is to maintain a balance of PFC (protein, fat and carbohydrates). As long as you stay within your daily macronutrient and calorie intake, the fats forming ketone bodies will provide the most benefit. However, carbs can throw your ketosis out of balance. So, it&#8217;s essential to stick to a limit of around 50 g of carbs per day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Keto diet food list for beginners<\/span><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ol>\n<li>Meat and eggs: beef, pork, venison, chicken, lamb, etc.<\/li>\n<li>Fish and shellfish: salmon, tuna, octopus, oysters, squids, shrimps, etc.<\/li>\n<li>Vegetables: cauliflower, celery, cucumber, spinach, zucchini, lettuce, etc.<\/li>\n<li>Healthy fats, oils and other foods: homemade mayonnaise, avocado oil, coconut oil, olive oil, sesame oil, walnut oil, etc.<\/li>\n<li>FEW nuts, seeds, and low-carb fruits (avocados, lemons, limes, etc.).<\/li>\n<\/ol>\n<h2 class=\"blog-page__title\"><span class=\"blog-page__text-span plan__item-span\">2.<\/span> Reboot your relationship with fatty foods \u2013 rule #2 of a keto diet for beginners<\/h2>\n<p><span style=\"font-weight: 400;\">As we&#8217;ve repeatedly stressed, the key to a full ketogenesis that will work towards your goals is consuming plenty of healthy fats. They should make up 70-80% of calories consumed.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For a person just starting to observe such a regimen, you need to change the principles of nutrition radically. While seemingly effortless, changing eating habits requires willpower, perseverance, and a period of adaptation until the body begins to enter the state of ketosis.<\/span><\/p>\n<ul>\n<li>To be successful, you need to focus on your fat intake.<\/li>\n<li>It is believed that insufficient fat intake is a significant factor in the failure of the ketogenic diet.<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Follow the basic principles of nutrition, and your body will not accumulate excess fat, but will burn it.<\/span><\/p>\n<h2 class=\"blog-page__title\"><span class=\"blog-page__text-span plan__item-span\">3.<\/span> Control your protein intake<\/h2>\n<p><span style=\"font-weight: 400;\">Striving for less than 25-50 g of carbs per day is only some of what you need to focus on when you&#8217;re on a keto diet. High-protein diets are suitable for people who want to build muscle but are not the best option for a keto lifestyle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Things to remember while <\/span><span style=\"font-weight: 400;\">starting a keto diet<\/span><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li>The recommended amount of protein is 10-20% of the total daily calories.<\/li>\n<li>Some amino acids found in proteins can, at least in part, convert to glucose and thus raise blood sugar levels.<\/li>\n<li>According to many nutritionists, it may take longer to reach ketosis if you are on a high-protein diet.<\/li>\n<\/ul>\n<h2 class=\"blog-page__title\"><span class=\"blog-page__text-span plan__item-span\">4.<\/span> How to start a keto diet \u2013 say no to high-carb processed foods<\/h2>\n<p><span style=\"font-weight: 400;\">Don&#8217;t sacrifice your health or risk your weight loss program for convenience and old habits. What you eat each day and your daily activity level determine whether you will gain, lose, or maintain your weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A good diet is a healthy diet. Give your body what it needs:<\/span><\/p>\n<ul>\n<li>Do not eat finished and processed foods that are high in carbs, salt, sugar, and unhealthy fat.<\/li>\n<li>Buy the freshest foods.<\/li>\n<li>Cook more meals at home. This allows you to control the quality of foods and the number of calories and macronutrients.<\/li>\n<li>Read labels. It is crucial to know what you buy and eat. Some manufacturers hide harmful ingredients under different names, even in foods that are advertised as healthy.<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The goal of a keto diet is to consume foods that contain fat (lipids) while at the same time reducing the carbohydrate intake to starve the cells of sugar and induce ketosis. The main danger of high-carb processed foods is primarily because their use will not provide the conditions for ketosis.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember that high-carb foods and a regular increase in blood sugar are associated with fat deposition and weight gain, a rapid drop in energy and tone after eating, and the risk of diseases such as diabetes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is challenging to cook many healthy meals daily, especially if you cook for the whole family. Do you want to dine out but without changing your refusal of fast carbs? Find local keto caf\u00e9s and keto restaurants catering to your new lifestyle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, see additional information about a<\/span><a href=\"https:\/\/www.metagenics.com\/mas_assets\/media\/metagenics\/pdf\/MET2487_Ketogenic_Program_Guide_IPAD.pdf\" target=\"_blank\" rel=\"noopener\"> <span style=\"font-weight: 400;\">keto diet for beginners in Australia<\/span><\/a><span style=\"font-weight: 400;\"> in third-party sources.<\/span><\/p>\n<div class=\"section-choose__block\">\n                            <div class=\"section-choose__block-inner\">\n                                <h3 class=\"section-choose__block-inner_title\">Subscribe to our blog<\/h3>\n                                <p class=\"section-choose__block-inner_subtitle\">Get the latest insights.<\/p>\n                            <\/div>\n                            <!-- <div class=\"section-choose__block-form\">\n                                <script id=\"a62db89b290c85112d9319f90f61b0ff78330d75\" src=\"https:\/\/mhw.support\/pl\/lite\/widget\/script?id=805348\"><\/script>\n                            <\/div> -->\n                            <div class=\"section-choose__block-form\">\n                                <div class=\"home_coming-form\">\n                                    <script id=\"365dc714b16203577fcc05e2a216ecb2b683e862\"\n                                            src=\"https:\/\/mhw.support\/pl\/lite\/widget\/script?id=820189\"><\/script>\n                                <\/div>\n                            <\/div>\n                        <\/div>\n                        <!-- <div class=\"blog__container blog__container-wide\">\n                            <div class=\"blog__news-subscribe\">\n                                <div class=\"news-subscribe__inner\">\n                                    <h2 class=\"news-subscribe__title\">Subscribe to our blog<\/h2>\n                                    <p class=\"news-subscribe__text\">Get the latest insights.<\/p>\n                                <\/div>\n                                <div class=\"home_coming-plans\">\n                                    <div class=\"home_coming-form\">\n                                        <script id=\"365dc714b16203577fcc05e2a216ecb2b683e862\"\n                                            src=\"https:\/\/mhw.support\/pl\/lite\/widget\/script?id=820189\"><\/script>\n                                    <\/div>\n                                <\/div>\n                            <\/div>\n                        <\/div> -->\n<h2 class=\"blog-page__title\"><span class=\"blog-page__text-span plan__item-span\">5.<\/span> Share your new habits with your relatives<\/h2>\n<p><span style=\"font-weight: 400;\">Meal time is often a meeting time for parents and their children, family members, friends and colleagues. Following nutritional advice during this time can be difficult, especially during holidays.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Many questions may arise in your head, for example, when someone invites you to a holiday table or offers sweets:<\/span><\/p>\n<ul>\n<li>What will I eat?<\/li>\n<li>Should I go to the table to which I was invited?<\/li>\n<li>Will they understand that I&#8217;m on a diet?<\/li>\n<li>What to do if someone offers sweets?<\/li>\n<li>How can I refuse when they offer me an undesirable dish?<\/li>\n<li>How can I be polite without offending anyone but not eating junk food?<\/li>\n<li>How will I appear in the eyes of others?<\/li>\n<li>Will they comment on me?<\/li>\n<li>Will they call me weird?<\/li>\n<\/ul>\n<p>Tell your friends, family and colleagues that you are on a keto diet and need their support to prevent such thoughts from stressing and scaring you. For example, you can ask your partner not to bring sweets home or put them in the open. You can ask your friends and colleagues not to offer sweets or to offer food that suits you.<\/p>\n<p>You can also seek individual or group support. The more help and advice you get, the better your chances of success. Develop new skills and behavior patterns. Try to distract yourself from the desire to eat carbs. Try to find like-minded people. A keto diet is quite popular.<\/p>\n<p>Many don&#8217;t like such questions as &#8220;How to do a keto diet?&#8221;, &#8220;How much weight have you lost this week?&#8221;, &#8220;Do you get stressed?&#8221;. So, you can ask them not to ask you such questions or simply ignore them.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-772\" src=\"https:\/\/myhealthyweight.com.au\/blog\/wp-content\/uploads\/2023\/06\/protein-consumption.webp\" alt=\"Keto diet food list\" width=\"595\" height=\"400\" srcset=\"https:\/\/myhealthyweight.com.au\/blog\/wp-content\/uploads\/2023\/06\/protein-consumption.webp 595w, https:\/\/myhealthyweight.com.au\/blog\/wp-content\/uploads\/2023\/06\/protein-consumption-300x202.webp 300w\" sizes=\"auto, (max-width: 595px) 100vw, 595px\" \/><\/p>\n<h2 class=\"blog-page__title\"><span class=\"blog-page__text-span plan__item-span\">6.<\/span> Be careful of the side effects of a keto diet<\/h2>\n<p>Dietary patterns based on ketogenesis are a hot topic these days. This style of eating is generally considered safe and beneficial when done correctly. On the other hand, many people complain about side effects, and keto flu is the main of these.<\/p>\n<p>Keto flu often begins 1-2 days after the start of carb restriction and can last from a few days to two weeks, up to a month. Its symptoms vary greatly from person to person. And it is said that the more carbs you had in your meals before the diet, the more severe the symptoms.<\/p>\n<p>Keto flu symptoms include:<\/p>\n<ul>\n<li>Drowsiness.<\/li>\n<li>Headache.<\/li>\n<li>Chills.<\/li>\n<li>Dizziness.<\/li>\n<li>Bad sleep.<\/li>\n<\/ul>\n<p>In other words, when you have keto flu, you can feel bad about it, just like with the regular flu.<\/p>\n<p>When sugar levels are low, and the body turns to stored fat for its energy needs, many changes occur in the body. So, switching from a typical moderate-to-high-carb diet to a low-carb diet may cause other side effects, such as:<\/p>\n<ul>\n<li>Thirst.<\/li>\n<li>Prostration.<\/li>\n<li>Lethargy.<\/li>\n<li>Mood swings.<\/li>\n<li>Constipation.<\/li>\n<li>Diarrhea.<\/li>\n<\/ul>\n<p>A ketogenic diet is generally more expensive than a regular diet is. And sometimes, this is reported as a side effect. Since protein foods (meat, fish, eggs, etc.) and some vegetables are more expensive than carbs, they can put pressure on your family budget.<\/p>\n<h2 class=\"blog-page__title\"><span class=\"blog-page__text-span plan__item-span\">7.<\/span> Learn how to avoid or reduce side effects<\/h2>\n<p>How to do a keto diet correctly to avoid side effects? It&#8217;s easier than it seems at first glance.<\/p>\n<p>Gastrointestinal side effects are due to changes in fiber and fat intake. Walking fast after eating improves blood circulation, which helps with constipation. Increasing your fiber intake with keto-friendly foods like cauliflower, broccoli, asparagus, flax seeds, etc., can significantly improve gut health.<\/p>\n<p>During ketogenesis, the body rapidly loses water, which can lead to fluid deficiency and dehydration. It is believed that this is related to a change in glycogen metabolism and the diuretic effect of ketones.<\/p>\n<p>In other words, drink more water while lowering your carb intake. It&#8217;s vital to stay hydrated if you develop diarrhea (one of the symptoms of keto flu) as you lose fluid quickly.<br \/>\n<p><a href=\"https:\/\/myhealthyweight.com.au\/users-result\/\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-693\" src=\"https:\/\/myhealthyweight.com.au\/blog\/wp-content\/uploads\/2023\/06\/Banner.webp\" alt=\"\" width=\"1485\" height=\"752\" srcset=\"https:\/\/myhealthyweight.com.au\/blog\/wp-content\/uploads\/2023\/06\/Banner.webp 1485w, https:\/\/myhealthyweight.com.au\/blog\/wp-content\/uploads\/2023\/06\/Banner-300x152.webp 300w, https:\/\/myhealthyweight.com.au\/blog\/wp-content\/uploads\/2023\/06\/Banner-1024x519.webp 1024w, https:\/\/myhealthyweight.com.au\/blog\/wp-content\/uploads\/2023\/06\/Banner-768x389.webp 768w\" sizes=\"auto, (max-width: 1485px) 100vw, 1485px\" \/><\/a><\/p>\n<\/p>\n<p>Due to the diuretic effect of ketogenesis, not only water but also minerals such as salt excrete from the body. Make up for the lack of trace elements your body needs for normal functioning. For example, you can use vitamin and mineral complexes to do it.<\/p>\n<h2 class=\"blog-page__title\"><span class=\"blog-page__text-span plan__item-span\">8.<\/span> Stop the diet if you find it&#8217;s not for you<\/h2>\n<p>When you are in the state of ketosis, fat is burned efficiently, which is why the effect of the diet is so remarkable. However, situations may arise when you should stop or suspend the diet. This can happen for the following reasons:<\/p>\n<ul>\n<li>A ketogenic diet is effective, and you&#8217;ve reached your target weight.<\/li>\n<li>You can&#8217;t go on a strict low-carb diet. It&#8217;s too hard.<\/li>\n<li>Ketosis doesn&#8217;t work as expected, for example, causing unpleasant side effects.<\/li>\n<\/ul>\n<p>Tips on how to get out of the ketogenic diet without negative consequences:<\/p>\n<ul>\n<li>Avoid suddenly eating the same amount of simple carbs (sugar) as you used to before dieting.<\/li>\n<li>Gradually reduce your fat and protein intake.<\/li>\n<li>Eat low-glycemic foods.<\/li>\n<li>Maintain your level of exercise or slightly increase it.<\/li>\n<\/ul>\n<p>After you finish a diet, your body is usually under stress. It means that you can put on a few kilos again. But there is nothing to worry about. Now your goal is to eat healthy and balanced food to support the results achieved.<\/p>\n<h2 class=\"blog-page__title\"><span class=\"blog-page__text-span plan__item-span\">9.<\/span> Prepare plan B<\/h2>\n<p>Generally, keto dietary patterns are not meant for long-term use. However, some modifications of these patterns may help you lose or maintain weight for a long time.<\/p>\n<p>Considering that not everyone can achieve the ultimate goal of weight loss after a keto diet, you should consider continuing to make lifestyle changes. Alternatively, you can choose other meal plans that will work well in the long run:<\/p>\n<ul>\n<li>LCHF diet.<\/li>\n<li>DASH diet.<\/li>\n<li>FODMAP diet.<\/li>\n<li>Low cholesterol diet.<\/li>\n<li>Mediterranean diet.<\/li>\n<li>Vegetarian diet.<\/li>\n<\/ul>\n<p>Here&#8217;s what to look for when choosing the right meal plan:<\/p>\n<ul>\n<li>Consider your personal needs.<\/li>\n<\/ul>\n<ul class=\"blog-page__list-items\">\n<li>Consider your personal needs.<\/li>\n<li>A diet should not make a hole in the budget.<\/li>\n<li>Include favorite foods in your diet.<\/li>\n<li>A diet should not bother and take you off balance.<\/li>\n<\/ul>\n<p>Before selecting and starting a diet, you should consult a doctor or nutritionist. He can assess your health and give important advice, especially if you have a disease, an allergic reaction to any food groups or other health problems.<\/p>\n<div class=\"blog-page__relevant-card\"><picture class=\"blog__page-picture blog-page__relevant-card_image\">\n            <img decoding=\"async\" style=\"max-width: 115px; height: 100%; object-fit: cover;\" class=\"blog__page-img\" src=\"https:\/\/myhealthyweight.com.au\/blog\/wp-content\/uploads\/2023\/02\/What-Is-Keto-Diet_-Complete-Weight-Loss-Guide.webp\" alt=\"understanding keto diet\">\n        <\/picture><div class=\"blog-page__relevant-card_inner\">\n                                <h4 class=\"blog-page__relevant-card-title\">Relevant article<\/h4>\n                                <a class=\"blog-page__relevant-card-subtitle\" href=\"https:\/\/myhealthyweight.com.au\/blog\/what-is-keto-diet-complete-weight-loss-guide\/\">What Is Keto Diet: Complete Weight Loss Guide<\/a>\n                            <\/div><\/div>\n<section class=\"blog-page__section page__section-swimming\">\n<h2 class=\"blog-page__title\">Conclusion<\/h2>\n<p>Don&#8217;t jump into the first diet that promises quick results. Not all meal plans are the same, and not all dietary strategies will help you reach your goals. Your first step to starting a successful nutrition program is to understand what it is and define your goals.<\/p>\n<p>&nbsp;<\/p>\n<\/section>\n<\/section>\n","protected":false},"excerpt":{"rendered":"<p>A keto diet is no longer considered exotic. It&#8217;s quite popular lately. And yet, many still argue about its benefits and doubt whether it is suitable for a healthy weight loss. The truth is that, as with most other eating patterns, a keto diet works when we work hard and consistently on ourselves. In this [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":771,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[9],"tags":[],"class_list":["post-669","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diet"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Keto Diet for Beginners: Guide to Starting a Healthy Ketogenic Lifestyle in 9 Steps<\/title>\n<meta name=\"description\" content=\"Learn how to start a keto diet easily by reviewing the best beginner keto diet foods. Correct fat count, a backup plan for weight loss and 7 more recommendations for a ketogenic lifestyle.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/myhealthyweight.com.au\/blog\/keto-diet-for-beginners-how-to-start-in-9-steps\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Keto Diet for Beginners: Guide to Starting a Healthy Ketogenic Lifestyle in 9 Steps\" \/>\n<meta property=\"og:description\" content=\"Learn how to start a keto diet easily by reviewing the best beginner keto diet foods. 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She uses the non-diet Health At Every Size (HAES) method in her practice.\",\"sameAs\":[\"https:\/\/myhealthyweight.com.au\/\"],\"url\":\"https:\/\/myhealthyweight.com.au\/blog\/author\/hayleyliew\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Keto Diet for Beginners: Guide to Starting a Healthy Ketogenic Lifestyle in 9 Steps","description":"Learn how to start a keto diet easily by reviewing the best beginner keto diet foods. 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