The first thing you should realize is that the keto diet is a bit different from the usual calorie-restricted diet where you just eat less food than normal. Because the keto diet is a fat-based diet, there are a few principles that you need to follow in order to reach ketosis. So, there will be a few things that you need to take note of before starting this diet. Let’s take a look at what they are.
Choose the right time
Prepare yourself by understanding that the first 4 to 7 days of a keto diet are said to be the most difficult. This is because your body is adapting. You’ll probably have food cravings, sleeping problems, etc. You may even experience flu-like symptoms. This is known as the “keto flu” and is nothing to worry about. It’s simply a process where the body is detoxing and switching from burning glucose for fuel to burning ketones for fuel. This transition process can leave you feeling lethargic and irritable.
Ideally, you want to begin the diet at a time when you’re away from work or other important events that require your presence. Taking two days off from work just before the weekend will give you about 4 days to rest while on the keto diet. Remember: Most people reach ketosis within 4 to 5 days and you’ll feel much better after that.
Understand the the principles
Study the basic principles of the keto diet well. You’ll be able to decide how many calories you need from fat and protein. Knowing the basics of the diet will allow you more flexibility when it comes to making it suit your lifestyle.
You’ll know which foods to eat, when to consume more calories, which carbs are better and so on. Knowledge really is power here. So, do your research and make sure you know what to expect.
Have some recipes on hand
One of the most difficult aspects of diets such as keto or paleo is compliance. To comply and eat meals that are strictly keto will be an uphill struggle since most of us have been raised on a diet rich in carbs.
Trying to eat when away from home will be difficult too, because commercially-sold food is usually high in carbohydrates and other processed ingredients.
The best way to be compliant is to cook your own meals. To do that, it’s best to get a few keto cookbooks with recipes that you can follow. This will allow you to quickly make tasty meals and stick to the diet without too much struggle.
Practice cooking some keto meals
Just buying a few recipe books alone will not suffice. You’ll need to practice cooking these dishes. Ideally, you want to hone your cooking skills even before you embark on the diet.
Spend a few weeks cooking keto meals and just getting used to the taste of the food and so on. This will make it easier for you when you start the diet. Once you’ve acquired the taste for the keto meals they’ll not come as a shock to your taste buds when you do start.
Have a try intermittent fasting
The keto diet is most effective when combined with intermittent fasting. It will take about 2 to 3 weeks to get used to intermittent fasting, but it will be worth it. So, get started on it before you start going keto. Once you have a 16/8 protocol or a 18/6 protocol, you’re ready to face the keto diet and see rapid fat loss. In fact, you’ll already see the weight coming off once you start the intermittent fasting.
To sum things up, do make sure you prepare yourself well before going on a keto diet. And to be on the safe side don’t forget to speak to your doctor about it before starting. Once your doctor clears you, you should be okay to begin.
Follow the basic principles, enjoy your meals and experience the multitude of health benefits that will manifest in your life once you embrace the keto lifestyle.
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