Eva Like Keto Diet Keto Banana Bread (NO banana!)
How to Start a Keto Diet: 7 Tips for Beginners
Keto Diet for Beginners
1. Decrease carbs (but eat more veggies)
When limiting your carb intake on a keto diet to 20–40 net grams per day, it is important to eat plenty of foundation vegetables to ensure you’re getting all of your necessary vitamins and minerals, as well as fiber. Reach for nutrient-dense, non-starchy veggies like kale, broccoli, spinach, asparagus, mushrooms, and peppers. Another bonus: the combination of eating whole foods plus gradually adding net carbs as you maintain ketosis also helps prevent setbacks, hunger pangs, and cravings for processed foods.
Bonus tip: Swap in low carb ingredients to make your favorite meals. For example, use zucchini noodles to replace regular noodles in your favorite pasta dish!
2. Decrease stress
We know that sometimes this is easier said than done! High levels of the stress hormone cortisol can elevate your blood sugar levels and get in the way of your body’s ability to achieve ketosis. If your job or personal life is currently more stressful than usual, you may want to wait to start a keto diet. You can also help reduce stress by getting lots of sleep, exercising regularly, and trying relaxation techniques like meditation or yoga.
Bonus tip: Prioritize sleep by sticking to a set bedtime schedule, and aim for a consistent 7–9 hours of sleep every night.
3. Increase healthy fats
Low carb keto diets replace your reduction of carbs with an increase in fat, which typically accounts for at least 60% of your daily calories. Because we’ve been told for so long to avoid fat, most people under eat fat when trying a keto diet. It is important to choose healthy fats from high-quality plant and animal sources, such as olive oil, avocado oil, and coconut oil as well as cheese, eggs, nuts, and fish.
Bonus tip: If you find yourself getting hungry between meals, you may not be consuming enough healthy fats.
4. Increase exercise
As with any diet, increasing your activity levels can help you achieve your weight loss goals. Regularly exercising while on the keto diet, however, can also help you achieve ketosis and transition into a low carb, high fat lifestyle more quickly than you would otherwise. That’s because to achieve ketosis, your body needs to get rid of any glucose, and the more often you exercise, the quicker your body uses up its glycogen stores before turning to fat for energy.
Bonus tip: It’s not uncommon to feel a bit sluggish when starting a keto diet. Ease into any new workout regimen, and be sure to include plenty of low intensity exercises as you adapt to your new diet.
5. Increase your water intake
Water is crucial to supporting your metabolism and regular body functions, and low carb diets like keto have a diuretic effect on the body. Not consuming enough water, especially during the induction phase, can lead to constipation, dizziness, and cravings. In addition to drinking enough water, make sure you’re getting all of your electrolytes by adding some broth to your diet or a little extra salt to your food.
Bonus tip: Stay well hydrated and drink a minimum of 6 to 8 glasses of water daily. Drink even more if you have upped your exercise or if it’s a hot day.
6. Maintain your protein intake
A keto diet requires eating enough protein to supply the liver with amino acids to make new glucose for the cells and organs, such as your kidneys and your red blood cells, that can’t use ketones or fatty acids as fuel. Not consuming enough protein can lead to loss of muscle mass, while consuming an excessive amount can prevent ketosis.
Bonus tip: When following a keto diet such as Atkins 20, aim for 20-30% of your diet to be made up of protein.
7. Maintain your social life!
Starting a keto diet doesn’t mean you have to eat every meal at home. Make smart choices when dining out by checking the menu ahead of time, asking the restaurant for nutrition information, sticking to meat and veggie options, and opting for a side salad instead of a starchy side like fries.
Bonus tip: Replace sugar-laden condiments like BBQ sauce and ketchup with yellow mustard, ranch dressing, hot sauce, or butter.
Sample Keto Diet Plan for Beginners
This sample keto diet for beginners provides 21.4g of net carbohydrates. EvaLike has even more plans personalized to your lifestyle, as well as an incredible library of delicious low carb recipes.
Breakfast: 4.6g net carbs
Eggs scrambled with sautéed onions and cheddar cheese
Snack: 1g net carbs
EvaLike French Vanilla Shake
Lunch: 6g net carbs
Grilled chicken over baby spinach, tomato, and avocado salad
Snack: 4.4g net carbs
1 cup sliced red bell pepper with 2 tbsp ranch dressing
Dinner: 5.4g net carbs
5 oz hamburger, 1 oz pepper jack cheese, 1 small tomato, ½ Hass avocado, 2 romaine lettuce leaves
How to Start the Keto Diet—and Ways to Stick With It
You’ve decided the keto diet is the plan for you, and you’re eager to get started. But it can be tough to jump straight into a low-carb, high-fat way of eating. There’s no doubt about it—this is a restrictive meal plan. Plus, of course, there’s the fact that the diet of most Americans is high in carbs and processed foods, which are definitely on the keto naughty list. (As well as nixing all refined carbs and junk, you have to have to avoid starchy veggies, grains, sauces and juice, and limit fruits.)
So, take time to get prepared before you go full-on keto. “Go through your kitchen and pantry and get rid of foods that you don’t need for keto, or consolidate them if other people in your house will be eating them,” Naomi Whittel, Gainesville, Florida-based author of High Fiber Keto, tells Health.
Next, choose several keto recipes for the week and think about what you can grab quickly if you get hungry between meals. Make a list and go shopping. The more keto foods you have in the house, the easier it will be to stick to the plan. Whittel’s staples include avocados; olives; nuts and seeds (she recommends almonds, macadamia nuts, and pumpkin seeds); coconut and olive oils; eggs; canned salmon; and collagen protein (which you can buy in powdered form and easily mix into a hot or cold drink).
Whittel also advises stocking up on pre-washed, pre-cut veggies like mixed greens, broccoli, and zucchini, all of which are good low-carb, high-fiber options. And if you’re really short on time, you can buy these prepared from the store. Having coconut milk, frozen berries, and spinach on hand means you have everything to make a tasty keto smoothie.
Keto isn’t a quick fix
While you’re preparing your food, prepare your mindset. “It’s hard to make a big change, so really think about what’s going to keep you on track,” Whittel says. “For me, it is really helpful to connect my daily food choices to the bigger ‘why.’ Everyone has their own personal reasons behind their health choices and other individual goals that drive their interest in keto. Get clear about your ‘why’ and then remind yourself of it often.” It might help to think of keto as a lifestyle choice instead of a quick-fix diet, she adds.
Initially, Whittel recommends sticking to keto as close to 100% as possible. “This will support the body’s metabolic transition into ketosis,” she says. (Ketosis is a metabolic state where the body burns stored fat for energy instead of blood sugar.) “Keep in mind that down the road, there will likely be room to enjoy a glass of wine, a keto version of your favorite dessert, or even a higher level of carbohydrates more regularly.” So, by accommodating these “treats,” you can avoid the trap of all-or-nothing thinking, which Whittel says make it easier to get back into keto if you do stray.
Dealing with friends and family 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. At best, they might question your choice; at worst, they might turn up at your door with a basket laden with refined carbohydrates.
“If someone is trying to ‘sabotage’ your best efforts, practice politely declining with a phrase of your choice,” Whittel says. She suggests 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 can be if you’re eating keto but the rest of your family isn’t. In this situation, Whittel suggests cooking keto as the main component of a meal, then offering carbohydrate sides for the non-keto eaters. For instance, cook steak and roasted asparagus with butter for everyone, then have some sweet potatoes or rice as a side option.
Keto has certain benefits, but it isn’t for everyone
Burning stored body fat for fuel has its benefits. The keto diet been shown to reduce seizures in people with epilepsy, and animal studies suggest that it may also have anti-aging, anti-inflammatory, and cancer-fighting benefits. But if you’re planning to go keto to lose weight, you need to know that it poses certain side effects and complications. For one thing, you could regain the weight you lost when you go back on carbohydrates. And if not done right, the diet can boost your risk of heart disease and diabetes. In fact, if you have type 1 or type 2 diabetes, experts say you shouldn’t go on a keto diet without your doctor’s advice and supervision.
Finally, be aware that keto can make you feel a little worse before you feel better. So-called “keto flu” can include both physical and emotional symptoms, including cramps, constipation, nausea, low energy, fatigue, and mood swings.
“Your body is adjusting to new foods, and your metabolism is adjusting to using fat as its primary fuel,” Whittel explains. During this time, it’s really important to 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. Whittel also suggests supplements like MCT oil, digestive enzymes, and electrolytes to help your body adjust.
These 6 tips are important to know before beginning the ketogenic diet. Our keto diet tips will help ensure your keto success!
KETO DIET TIPS
6 things to Know Before Starting on a Keto Diet
You may have heard about the keto diet recently with the new trend skyrocketing all over social media. The problem with trends is that they can come on fast and fizzle out equally as quick. This can create a lot of bad information especially among large groups. Everyone has their own way of doing things and their opinions which is perfectly fine. The trouble comes when people start stating their opinions and way of doing something as fact and the “right way”. That is why we have compiled what we think are important keto diet tips you should know before starting the keto diet.
Many things have been said about the Keto diet. Some true others are false. While we can’t outline the exact in’s and out’s in this article, we will provide you with some great tips that you should know before beginning your keto journey.
First, the Ketogenic Diet isn’t actually a diet in the sense of which we know a “diet”. It isn’t meant to be a quick weight loss fad. It is a diet in the sense of, a way of eating. A way of life. The ketogenic diet works for weight loss putting your body in a metabolic state known as nutritional ketosis. During nutritional ketosis, the body turns to fat as a fuel source rather than carbs. The body typically has fat stores ready to burn which will lead to increased energy levels and weight loss.
Eating the “keto way” helps to ensure your body gets the fat it needs to burn for fuel and limits carbs to ensure they are not turned to glucose and ultimately stored fat.
1. It is sufficient for weight loss
2. It helps in reducing cravings
3. It increases energy levels.
6 KETO DIET TIPS
Please keep in mind that we are not medical professionals. We state what has worked for us and may or may not work for you. Always seek medical advice before starting a new eating plan.
1. Get Adapted Fast by being prepared!
The first 2 weeks of the ketogenic diet (also known as the adaption process) are crucial. Introducing more healthy fats to your diet is vital to your keto weight loss success. You are training your body to start burning fat for fuel instead of carbs. The body goes through a withdrawal of sorts. Detoxing from sugar and carbs. You may feel sick, also know as the keto flu. Just keep pushing forward. Take the “this too shall pass” frame of mind. Keep chicken broth handy. Take your vitamins and eat your fat. Start by-
Get rid of all non-keto foods in your kitchen and pantry
Begin every morning with a Keto boosting routine by drinking water and eating a healthy breakfast such as 2 eggs, 2 bacon and an avocado.
Keep easy to grab and eat keto snacks available. The key to kicking cravings is eating fat! FAT KEEPS YOU SATIATED.
Try out new keto recipes, MAKE A MEAL PLAN. It helps. Trust me! Plan , plan, plan.
2. There is more to Keto than eating
Your food is just the beginning. There are many ways to ensure you are maximizing the keto benefits and keeping healthy while doing it. It is important to keep your sodium, magnesium and other electrolyte levels stable and supplemented. It is also important to drink your water! It has been said that the best way to know you are drinking enough water is to drink half your weight in ounces and then another 8oz before bed.
3. You should not compromise your food quality
Being on a keto diet does not give you an opening to compromise your food quality and eat whatever you want. Your body still needs nutrients. Your food should be rich in nutrients and you should avoid junk (heavily processed meats, etc) . Everyone loves their fast food cheeseburgers and the fact that they can still have them without the bun, however if they weren’t the healthiest thing for you before they STILL aren’t. Limit even keto approved fast food. Opt for grass fed meats, butters and healthy fats such as avocado, coconut oil and the like. if you are prone to bloating and inflammation it may be a good idea to avoid these foods also even if they are on the keto approved list.
4. Skip The Keto Strips
Keto strips are used to measure the level of ketones in your urine. There are far too many variables that affect this, and for this reason we suggest skipping them all together. We ran many tests both urine and blood, the amount of inconsistency with the urine tests were crazy! If you eat from your keto meal plan or foods list without cheating and stay at or around 20 net carbs daily, YOU WILL ENTER KETOSIS. If you must have some visual confirmation use a blood test.
5. Do not get discouraged/NO CHEATING
When you subject your body to drastic changes it can rebel like a ballsy teenager. Be patient. Many people report extreme bloating and even weight gain within the first week or two while the body enters ketosis and adjusts. This will subside. Keep going, you are doing it right.
You may have seen numerous comments on social media such as this “ I have been doing so good that I am rewarding myself with that piece of cake at John’s birthday this weekend”. STOP! NO. That is not the way the ketogenic “diet” works. Maybe in the past for other fad diets. But, not this one. Remember above how I mentioned that keto is not a diet, it is a way of life? There is a reason for that. If you cheat, you will more than likely be kicked out of ketosis and left to start all over. That means adaption, keto flu, bloating, all. over. again. You don’t want that. Plus, that sugar will kick start your cravings all over again.
Take it from someone who lost 50lbs in 6 months then thought she could “eat normal”. 6 months later I had gained back 25lbs, had worse cravings, no energy to get back to working out and literally felt 10 yrs older. Back to strict keto for life. Hashtag that. Let’s make it viral. #keto4life Besides, there are PLENTY of keto options!
6. Gain Clearance from your doctor
Before you commit to a keto diet, consult your physician. This way of eating may not be for you. Each individual is different.
Keep these things in mind and you will be on the fast track to keto success!
Eva Like Keto Diet