Thinking of Going Keto? Here’s What You Need to Know

Fats: The Key to Success

One of the most significant mistakes keto newbies make is not consuming enough fats. Your body needs fats to replace the lost calories from carbohydrates, ensuring a smooth transition to burning fat for energy. Prioritize monounsaturated fats from foods like:

• Avocados
• Fish
• Nuts
• Seeds
• Unprocessed oils like olive and coconut oil

Beware of Harmful Fats

Not all fats are created equal. Some can hinder your weight loss or health goals, while others can bring you closer to success. Avoid:

• Excessive meat consumption
• Processed meats
• Trans fats
• Processed vegetable oils, which can increase your risk of health problems

Stay Hydrated and Electrolyte-Rich

Drinking enough water is essential, especially when following a keto diet. Aim for at least 64 ounces of water per day and replenish lost electrolytes by consuming:

• Potassium-rich foods like avocados, broccoli, and spinach
• Magnesium-rich foods like nuts

Don’t Forget About Fiber

Focusing too much on fat can lead to neglecting fiber, causing constipation and bloating. Include high-fiber vegetables like:

• Artichokes
• Broccoli
• Brussels sprouts

And make avocado a staple for its fiber and healthy fat content.

Balancing Your Macronutrients

Eating keto is not just about protein; it’s about fat. Aim for:

• 60-90% of your calories from fat
• 5-10% from carbohydrates
• 10-35% from protein

Prioritize lean protein sources, healthy fats, and non-starchy vegetables at each meal.

Long-Term Considerations

While the keto diet can aid in weight loss, some experts question its long-term safety. If you plan to adopt a keto lifestyle, consult with a registered dietitian to ensure you’re not missing out on essential nutrients.

Prepare for an Adjustment Period

The first few days on a keto diet can be challenging, with symptoms like:

• Headaches
• Fatigue
• Nausea

Be patient, stay hydrated, and adjust your schedule accordingly. Most people start to feel better within a few days.

Informed Success

Before starting a keto diet, it’s crucial to understand what you’re getting yourself into. Give your body time to adjust, drink plenty of water, and maintain a balanced diet. With patience and knowledge, you can set yourself up for success and reap the benefits of a keto lifestyle.