As the most popular diet in America, the Keto diet has gained serious traction among those looking to drop pounds or gain muscle. Odds are that you, or one of your friends or family is trying this low-carb eating strategy right now. Or, perhaps you’re interested in starting the Keto diet but you have too many unanswered questions to know for sure.
Keep reading to learn more about the Keto diet, how to get started, and what all you can and cannot eat to be successful on it.
What is the Keto Diet?
The Keto diet is an extremely low-carb, high fat diet that puts sends your body’s metabolism into a state called “ketosis.” As you reach and maintain ketosis your body burns fat instead of easy-to-access carbs. It also converts fat into ketones in the liver which has been shown to increase energy to the brain. The standard Keto diet (SKD) recommends that your daily macronutrients should be 75% fat, 20% protein and only 5% carbs.
Benefits of the Keto Diet
The Keto diet was originally developed to help with seizure control, but research has shown more than 20 benefits to “going Keto.” The first and most popular reason to try this diet is for weight loss, and it’s true, many individuals experience impressive weight loss by following this low carb plan. However, there are many other benefits to following the Keto diet including blood sugar control, cardiovascular health, and brain function.
4 Tips To Start a Keto Lifestyle
Ready to get started? The internet is full of blogs and websites dedicated to helping beginners, but here are 4 basic tips you’ll need to know:
Eliminate Most Carbs
This one is obvious, and easier than you may think. The best way to set yourself up for success is to research Keto foods and stock your shelves with them, ensuring undetected carbs don’t thwart your progress.
Increase Your Fat Intake
It may seem counterintuitive to what you learned in high school health class, but you cannot be successful on Keto without increasing your fat intake. A few great fat sources include coconut oil, avocados, cheese, fat bombs, and lean meats.
Monitor Your Macros
To get into ketosis, you need to monitor your macronutrients to ensure you are hitting your numbers. Staying faithful about logging your food, at least until you get the hang of it, is key for being successful on Keto.
Check Your Ketones
No one loves peeing on a strip, but ketone test strips are a great asset for beginners. Believe us, when it turns the right color to indicate you are in ketosis, you’ll probably do a little happy dance in the bathroom.
Supplements to Support Your Keto Lifestyle
Want extra help jump-starting your Keto lifestyle? Check out these 3 supplements to learn more.
Bone Broth Protein Pure by Ancient Nutrition
Jumpstart your ketosis with gut-friendly Bone Broth Protein Pure by Ancient Nutrition.
This supplement is free from sugar and sneaky carbs and full of the wealth of nutrients found in a warm mug of bone broth.
Doctor Formulated Keto Meal from Garden of Life
Garden of Life‘s Doctor Formulated Keto Meal makes following a Keto diet easy and delicious. Simply mix two scoops in water or add to a smoothie to help you meet your macros.
Keto Metabolic from Douglas Laboratories
Keto Metabolic from Douglas Laboratories features a refreshing strawberry-lemonade flavor that can be mixed with water to help you feel full, stay focused, and reach your goals.
Are you living the Keto lifestyle? Share your strategies and secrets with us in the comments section below.