Keto Diet For Beginners: Tips & Tricks (Part 2)

CARBS ARE A LIMIT

Most people consume 20-30 grams of net carbs per day at a maximum. If you go under this number, that’s okay! It’s not a hard carb intake goal, just a limit.

Limiting carbohydrates will allow you to enter ketosis within a few days, after your body depletes glycogen stores in your liver. However, it can take a few weeks for your body to get used to burning fat for fuel.

PROTEIN IS A GOAL

Try not to go below this goal, or too far over it — keto is a moderate protein diet, and protein intake is meant to help your liver make glucose for parts of your body that cannot use fat for fuel. Too little protein can diminish muscle mass, while a large excess in protein might convert to excess glucose and kick you out of ketosis; how easily this happens varies from person to person.

FAT IS A LEVER

After your carb limit and protein goal, the remaining calories you need for the day come from fat. Fat keeps you satisfied and provides the majority of your energy.

Increasing fat up or down based on your goals. Increase it if you’re hungry, decrease it for weight loss, but remember you can’t go too low since it’s your main energy source. Keto is designed to be a high fat diet compared to many other ways of eating!

PORTIONS DO MATTER

It’s still possible to reach a keto plateau or even gain weight on a ketogenic diet if you consume too many calories. The key to remember is that fat is a lever.

Fortunately, ketosis inherently reduces hunger and cravings, so you tend to eat less anyway. Many people find that eating low carb foods keeps their portions under control naturally.

EAT ONLY WHEN HUNGRY

On keto, there is no need to eat when you are not hungry! Focus on hitting your protein goal when you do eat, but otherwise let your body decide when you’re hungry. Ketosis acts as a natural appetite suppressant and improves insulin sensitivity — so you may find that you don’t get hungry as often, or not as ravenously so.

STAY HYDRATED

Eating carbs causes us to store more water in our bodies, while a keto diet flushes out more water, so it’s crucial to drink enough. Aim for 16 cups per day.

MAKE EASY KETO RECIPES FOR BEGINNERS

Keto recipes are not required to stick to this lifestyle, but they sure make it easier and more enjoyable! Introducing your old comfort food favorites in keto form, like keto bread or keto casseroles, is one of the best keto tips that can help you stick to this lifestyle long term.

Source: https://www.wholesomeyum.com/keto-diet-tips-for-beginners/

Would you try keto? Yes or no and why?

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