Keto Diet for beginners – A Keto diet is a diet that includes a very low amount of carbs, moderate proteins, and a high amount of fats. The carbohydrates in the food are generally converted into glucose which is important for the functioning of the brain.

Keto Diet: 10 Steps for Beginners

If you are looking to maintain a proper lifestyle by just changing your eating habits and lifestyle then here are some Keto Diet for beginners. Dietitian Gagan Anand has curated some diet tips from her experience and qualifications that can help you to get rid of your belly fat and other issues too just by following her diet. Also, the keto diet has various benefits that can help you to maintain a healthy lifestyle. Some of the benefits are:-

• Improves acne
• Reduces the risk of cancer
• Improve PCOS Symptoms
• Great for weight loss journey
• Protects brain function
• Improves heart health
• Reduces the chance of seizures

Beginner-Friendly Steps to Start Keto Diet

Keto Diet for beginners – Here is a beginner-friendly guide for those who want to follow the keto diet. These tips can also help you in your weight loss journey. Also, the tips mentioned below are easy to adjust to your daily routine and are easy  to follow. 

EAT ONLY WHEN HUNGRY

Following a keto diet doesn’t make you feel hungry often. Always think twice and thrice before you eat. Do not overeat, eat only when you’re hungry.  As the food consumed while you are hungry is converted into energy. But when you eat even if you are not hungry, then it becomes the reason for bloating.

INCLUDE LOT OF FRUITS IN YOUR DIET

Fruits in the keto diet include those fruits that are low in carbohydrates, but still, we need to control the portion of everything that we eat. While you are following the keto diet, you are recommended to eat fruits like avocado, peaches, lemons, tomato, strawberries, raspberries, star fruit, and blackberries.

STAY HYDRATED

Drink plenty of water as much as you can. The intake of water helps to suppress the appetite and helps in boosting your metabolism. Here are the reasons why drinking water can help in weight loss.

• Water helps in the burning of calories inside the body.
• It acts as a natural appetite suppressant.
• Water helps in optimizing workouts.
• It helps to remove waste from our bodies.

REDUCE THE  INTAKE OF SUGAR

Quitting sugar from your diet is not an easy task but it is worth it. Sugar contains fructose, which is known to cause several chronic diseases like fatty liver, and type 2 diabetes if consumed in excess. Sugar is also known for excessive weight gain. Limit the intake of sweets, candies, and packed beverages like sodas, and colas that contain about 132.5 calories. 

EAT FOOD THAT CONTAINS KETO INGREDIENTS ONLY

As mentioned above, keto diets include very low carbs, that depend on your daily carb limit. Keto Diet for beginners includes 25 gms-35 gms in a day. To consume low carbs in a day, you must be vigilant regarding your food choices. Here is what you should eat and what to avoid  while you are following a keto diet:-

TO EAT

Low Carb Veggies- Kale, Cauliflower, broccoli

Meats- Eggs, beef,  fish, poultry, lamb, etc.

Sweeteners- Monk fruit, stevia, erythritol

Berries & Avocados- Blackberries, raspberries and low glycemic impact berries

Dairy Products- Hard cheese, butter, high-fat cream

Seeds and Nuts- Sunflower seeds, walnuts and macadamias

Other fats- Saturated fats, coconut oil, high-fat salad, etc.

TO AVOID

Grains- Corns, rice, wheat and cereal

Tubers- yams and potatoes

Sugar- Maple syrup, honey, agave

Fruit- Orange, banana, and apples

INCREASE THE INTAKE OF SALT

Everyone says to reduce the amount of salt when following a diet plan, but it works only when you are taking a diet that is high in carbs. While you are on a keto diet as it contains very few calories, it is important to increase your sodium intake to maintain the level of insulin. There you can increase the intake of salt by 4-5 grams while in ketosis.

AVOID SNACKING

Avoid munching before and after your meals as it can affect your diet a lot. Snacking can lead to the storage of unnecessary fats and carbohydrates in your body.

CONSUME LOW-CARB MEALS

As the keto diet includes a very low amount of carbs, therefore it is important to keep track of what you eat and how many calories or carbs it contains. The lower the amount of carbs, the more our body will burn the stored fats which gradually results in weight loss. The consumption of carbs depends on various factors like age, sex, energy level, and body type. Below mentioned are some of the ways to reduce carbs in your diet:-

• Avoid packers snacks
• Find alternatives to sugary beverages
• Replace your daily use flour with oats, chickpeas, almonds, and coconut.

MAINTAIN MODERATE PROTEIN INTAKE

Maintain the amount of protein that you take while you are on a keto diet is the most important factor. Taking a diet rich in proteins, nutrients, fibers and vitamins like milk, chicken, lentils, yogurt, cheese, and chickpeas is the most effective diet plan tip to reduce belly fat. A diet including proteins and fiber helps to increase the fullness of a hormone named peptide YY, which promotes fullness and reduces hunger. Protein helps for weight loss in several ways:-

• Protein diet helps reduce the desire for late-night cravings.
• Consuming protein in your diet  helps to prevent slowing down of metabolism
• It helps in burning more calories.

INCLUDE HEALTHY FATS IN YOUR DIET

There are many ways to add healthy fats to your keto diet that can help you keep your stomach full. Some of them are listed below:-

• Include oily fish in your diet
• Add fats to your hot drinks such as coconut oil or butter
• Include fatty snacks in your diet
• Eat high-fat vegetables

Conclusion

All the tips mentioned above are the best 10 tips for beginners who want to follow a keto diet. The tips which are mentioned are easy to follow for your daily routine and also  will help you in losing weight. Following a keto diet can be more beneficial if you follow under the guidance of a professional. Dietitian Gagan Anand is one of the best dietitian in Chandigarh who can help you to achieve our target. She gives you a diet according to your choices, needs, and requirements. With the help of her meals, many people have gained a healthy relationship with their food and bodies.