Keto Diet: A Beginner’s Guide

how to start a keto diet

Certain symptoms may also indicate that you’ve entered ketosis, including increased thirst, dry mouth, frequent urination, and decreased hunger or appetite (12). Should you find any inaccuracy in this guide, please email Read more about our policies and work with evidence-based guides, nutritional controversies, our editorial team, and our medical review board. Get a fresh startImprove your chances for success by using this guide to clean out your fridge, freezer, and pantry. Keto diets aren’t harmful to your heart, kidneys, or bones either. Fortunately, you can minimize these symptoms before they start by replenishing fluids and salt.

how to start a keto diet

You should especially be wary if you’re currently taking medications for a pre-existing condition as extra monitoring may be needed. Be careful when breastfeeding as you may need to increase carb intake. There are so advice many tricks, shortcuts, and gimmicks out there on achieving optimal ketosis I’d suggest you don’t bother with any of that. Optimal ketosis can be accomplished through dietary nutrition alone (aka just eating food).

A keto diet is a high-fat, low-carb eating plan that leads to fast weight loss for some people. Read about the potential benefits, risks, and what to … One of the most common misconceptions about the keto diet is his response that you can eat as much protein as you’d like. But this is not a diet where you watch carbs only you also have to keep your protein intake moderate, says Ginger Hultin, RDN, a Seattle-based registered dietitian.

The more restrictive you are on your carbohydrates (less than 25g net carbs per day), the faster you will enter ketosis. However, to increase your chances of getting the results you want, it is best to follow step 2 as well. While following the ketogenic diet, you reduce your carbohydrate intake and replace it with healthy fats.

The numbers are net carbs per 100 grams (3.5 ounces) of food. Many studies point toward cholesterol elevation when doing a low-carb, ketogenic diet. It’s been shown that a ketogenic diet is both healthier and more effective than low-fat dieting.

Most protein powders are keto-friendly (although you should always check the label, just in case), and Perfect Keto Whey Protein is designed for keto with added MCT oil. A protein powder could be a great way to up your protein intake in an easy and convenient way. No matter what dietary approach you choose to use, make sure it allows get the facts you to maintain your health, well-being, and results. If your diet isn’t doing these things for you, try making adjustments (based on some of the principles you learned from this article) until it does. And the two previous statements hold true regardless of the fat and carb content of your diet (when calorie consumption is equal).

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top