Keto diet is a low-carb, high-fat diet that has gained popularity in recent years due to its potential benefits for weight loss and overall health. But starting a keto diet can be challenging, especially if you’re not sure what to do first. In this article, we’ll explore the first thing you should do on a keto diet to help you get started on the right foot.
Understanding the keto diet basics
The keto diet, short for ketogenic diet, is a low-carb, high-fat diet that has gained popularity in recent years. The primary goal of the keto diet is to put your body into a metabolic state called ketosis, where it burns fat for fuel instead of carbohydrates. To achieve ketosis, you need to severely limit your carb intake and increase your fat intake. This can be challenging, as many foods that are typically considered healthy are high in carbs, such as fruits, grains, and legumes. Instead, you’ll need to focus on eating foods that are high in healthy fats, such as avocados, nuts, and fatty fish. One of the first things you’ll need to do on the keto diet is to calculate your daily macronutrient intake, or the amount of carbs, protein, and fat you should be eating each day. This will vary depending on your individual needs and goals. Once you’ve calculated your macronutrient intake, you’ll need to start planning your meals carefully to ensure that you’re getting the right balance of nutrients. It’s also important to stay hydrated and to supplement with electrolytes, as the keto diet can cause dehydration and electrolyte imbalances. Ultimately, the keto diet can be an effective way to lose weight and improve your overall health, but it’s important to understand the basics before getting started.
COMMUNITY | SIZE | LEVEL OF ACTIVITY | TYPE OF CONTENT | PAID MEMBERSHIP OPTION |
---|---|---|---|---|
r/keto | 2.9 million members | Very high | General keto discussion, progress pics, recipes, and advice | No |
r/ketorecipes | 1.1 million members | High | Keto recipes and cooking tips | No |
r/xxketo | 160k members | High | Keto discussion and support for women | No |
r/ketogains | 304k members | Moderate | Keto discussion and advice for those interested in fitness and bodybuilding | No |
KetoConnect | 430k subscribers | High | Keto recipes, meal prep ideas, and product reviews | Yes |
KetoDietApp | 52k subscribers | Moderate | Keto recipes, meal plans, and advice on the keto diet | Yes |
Keto Chow | 11k subscribers | Low | Discussion of Keto Chow meal replacement shakes | No |
Ketovangelist | 21k subscribers | Low | General keto advice and support | Yes |
KetoAF | 3k subscribers | Very low | Discussion of the keto diet and intermittent fasting | No |
r/ketoscience | 68k members | Moderate | Discussion of scientific research related to the keto diet | No |
Keto Summit | 5k subscribers | Very low | Keto recipes and meal plans | Yes |
r/vegetarianketo | 57k members | Moderate | Keto diet advice and recipes for vegetarians | No |
r/ketobeginners | 148k members | Moderate | Advice and support for those new to the keto diet | No |
Ketogenic Forums | 9k members | Low | General keto discussion and support | Yes |
r/ketoscience | 68k members | Moderate | Discussion of scientific research related to the keto diet | No |
Calculating your macronutrient ratios
With so much information available online, calculating macronutrient ratios for your diet can be overwhelming. However, with a little bit of research and experimentation, you can find the right balance that works for you.
The first step is to determine your daily caloric needs based on your gender, age, weight, and activity level. This will give you a starting point to work from when calculating your macronutrient ratios. Next, you’ll need to decide on the ratio of protein, fat, and carbs that you want to aim for. This will depend on your personal goals and preferences, but generally, a standard ratio for a keto diet is 70% fat, 25% protein, and 5% carbs. Keep in mind that these ratios can vary depending on your individual needs and goals. Once you have your ratios figured out, you can use a food tracking app or website to help you monitor and adjust your intake as needed. Remember, it may take some trial and error to find the right macronutrient ratios for your body, but don’t get discouraged. With persistence and patience, you can find the right balance for your health and wellness.
Clearing out your pantry and fridge
Clearing out your pantry and fridge can be a daunting task, but it’s essential if you’re starting a new diet or lifestyle. The first thing you should do is take everything out and assess what you have. You may be surprised to find items that are past their expiration date or that you forgot you even had. Next, separate the items into categories such as keep, donate, or toss. It’s important to be honest with yourself about what you’re realistically going to use. Finally, restock your pantry and fridge with items that align with your new diet or lifestyle. It may take some time to get used to the new foods, but it’s worth it in the long run.
Stocking up on keto-friendly foods
When it comes to stocking up on keto-friendly foods, the options can seem overwhelming. But fear not! With a little creativity and planning, you can build a delicious and satisfying keto pantry. Start by focusing on high-fat, low-carb options such as avocados, nuts, and seeds. Consider adding coconut oil, ghee, and avocado oil to use as cooking fats. Fill your fridge with leafy greens, cruciferous veggies, and low-carb berries. Don’t forget about protein sources like grass-fed beef, wild-caught fish, and organic chicken. And for snacks, try making your own keto-friendly snacks like fat bombs or beef jerky. With a well-stocked keto pantry, you’ll be prepared to tackle any craving that comes your way.
FOOD ITEM | SERVING SIZE | CALORIES | FAT | PROTEIN | NET CARBS |
---|---|---|---|---|---|
Avocado | 1/2 medium (50g) | 120 | 11 | 1 | 2 |
Almonds | 1 oz (28g) | 160 | 14 | 6 | 2 |
Broccoli | 1 cup (91g) | 31 | 0 | 3 | 3 |
Cauliflower | 1 cup (107g) | 25 | 0 | 2 | 2 |
Chicken breast | 3 oz (85g) | 140 | 3 | 26 | 0 |
Egg | 1 large (50g) | 70 | 5 | 6 | 1 |
Salmon | 3 oz (85g) | 175 | 10 | 20 | 0 |
Spinach | 1 cup (30g) | 7 | 0 | 1 | 0 |
Beef | 3 oz (85g) | 210 | 16 | 22 | 0 |
Cheese | 1 oz (28g) | 115 | 10 | 7 | 1 |
Pork chop | 3 oz (85g) | 240 | 16 | 22 | 0 |
Green beans | 1 cup (125g) | 31 | 0 | 2 | 5 |
Plain greek yogurt | 1 cup (245g) | 140 | 5 | 20 | 8 |
Bacon | 3 slices (15g) | 120 | 9 | 9 | 0 |
Zucchini | 1 cup (113g) | 19 | 0 | 2 | 2 |
Meal planning for the first week
Are you ready to embark on your first week of meal planning for a healthier lifestyle? Great! The first thing you should do is research and plan your meals. This may seem overwhelming at first, but it’s essential for success on the keto diet. Start by making a list of keto-friendly foods and ingredients, and then create a meal plan for the week. Be sure to include a variety of proteins, healthy fats, and low-carb vegetables to ensure you’re getting all the nutrients your body needs. Don’t forget to factor in snacks and desserts, as well! It’s also helpful to prep your meals in advance, so you’re not scrambling to find something to eat when hunger strikes. With a bit of effort and dedication, you’re sure to have a successful first week on the keto diet.
DAY | BREAKFAST | LUNCH | DINNER | SNACKS | CALORIES | CARBOHYDRATES (G) | PROTEIN (G) | FAT (G) |
---|---|---|---|---|---|---|---|---|
Monday | Scrambled eggs with avocado and bacon | Grilled chicken salad with mixed greens and olive oil dressing | Baked salmon with asparagus and garlic butter | Almonds and string cheese | 1600 | 20 | 120 | 110 |
Tuesday | Keto pancakes with sugar-free syrup and butter | Beef stir-fry with broccoli and cauliflower rice | Grilled pork chops with zucchini and squash | Celery with almond butter | 1700 | 25 | 130 | 120 |
Wednesday | Keto smoothie with spinach, almond milk, and protein powder | Tuna salad with lettuce wraps | Baked chicken thighs with roasted Brussels sprouts | Pork rinds and cream cheese | 1500 | 15 | 110 | 100 |
Thursday | Bacon and cheese omelet with sautéed mushrooms | Beef and broccoli stir-fry with cauliflower rice | Grilled steak with roasted asparagus | Sugar-free Jello with whipped cream | 1800 | 30 | 140 | 130 |
Friday | Keto waffles with sugar-free syrup | Chicken Caesar salad with bacon and Parmesan cheese | Baked salmon with roasted Brussel sprouts | Peanut butter fat bombs | 1600 | 20 | 120 | 110 |
Saturday | Avocado and bacon omelet | Beef and broccoli stir-fry with cauliflower rice | Grilled chicken with roasted peppers and onions | Hard boiled eggs | 1700 | 25 | 130 | 120 |
Sunday | Keto smoothie with spinach, almond milk, and protein powder | Tuna salad with lettuce wraps | Baked chicken thighs with roasted Brussels sprouts | Celery with almond butter | 1500 | 15 | 110 | 100 |
Tracking your food intake and progress
Tracking your food intake and progress is a vital component of any successful weight loss journey. While it may seem daunting at first, keeping track of your food intake and progress can help you stay accountable and motivated. One of the best ways to do this is by using a food journal or app, which allows you to easily log your meals and track your macros. This will not only help you stay on track and avoid overeating but will also give you a better understanding of the nutritional value of the foods you’re eating. Additionally, tracking your progress can be incredibly motivating, as you can see the positive changes happening in your body over time. It’s important to remember that everyone’s weight loss journey is unique, and progress can vary from person to person. However, by consistently tracking your food intake and progress, you can set yourself up for success and achieve your weight loss goals in a healthy, sustainable way.
Staying hydrated with water and electrolytes
Staying hydrated is essential for maintaining good health, and it becomes even more important when you’re following a keto diet. The first thing you should do is drink plenty of water – your body needs it to function properly. But, drinking water alone may not be enough to keep you hydrated on a keto diet. You may also need to supplement with electrolytes, which are minerals like sodium, potassium, and magnesium. These minerals are crucial for maintaining proper fluid balance in your body, and they can be lost when you’re on a low-carb, high-fat diet. You can get electrolytes from foods like leafy greens, nuts, and seeds, but you may also want to consider taking a supplement to ensure you’re getting enough. Just remember to stay hydrated with plenty of water, and listen to your body to make sure you’re getting the nutrients you need to feel your best.
Managing keto flu symptoms
Keto flu is one of the most common side effects of transitioning into a ketogenic diet. This flu-like state is characterized by a number of symptoms that can be quite uncomfortable and even debilitating for some people. Symptoms of keto flu include nausea, headache, fatigue, dizziness, and muscle cramps. Managing these symptoms can be a challenge, but there are a number of strategies that can help.
One of the first things you should do when experiencing keto flu symptoms is to increase your water intake. Dehydration can exacerbate many of the symptoms associated with keto flu. Another strategy is to increase your sodium and electrolyte intake. This can help to restore the balance of fluids in your body and reduce the severity of symptoms. Finally, getting plenty of rest and staying active can also be helpful in managing keto flu symptoms. By taking a few simple steps, you can make the transition to a ketogenic diet much smoother and minimize the discomfort associated with keto flu.
SYMPTOM | SOLUTION |
---|---|
Headache | Drink more water and electrolytes |
Nausea | Try eating smaller, more frequent meals |
Fatigue | Increase your fat intake and get enough sleep |
Muscle cramps | Increase electrolyte intake and try gentle stretching |
Brain fog | Cut out processed foods and up your healthy fat intake |
Incorporating exercise into your routine
Are you tired of feeling sluggish and unproductive? Incorporating exercise into your routine can be a game-changer for your overall well-being. Not only does exercise improve physical health by reducing the risk of chronic diseases and improving cardiovascular health, but it also has a positive impact on mental health by boosting mood and reducing stress.
But let’s face it – getting started with exercise can be overwhelming. With so many different types of workouts and fitness plans available, it can be difficult to know where to begin. The key is to find an activity that you enjoy and that fits into your schedule. Whether it’s a brisk walk around the block, a yoga class, or a high-intensity interval training session, the important thing is to make exercise a regular part of your routine.
One way to ensure that you stick with an exercise routine is to make it a habit. Set a specific time each day for your workout, and make it non-negotiable. Treat it like an appointment with yourself, and don’t let anything else get in the way. Another helpful tip is to find an accountability partner – someone who can help motivate you and keep you on track.
Remember, incorporating exercise into your routine doesn’t have to be complicated or time-consuming. Even just 30 minutes of physical activity per day can make a big difference in your overall health and well-being. So why not give it a try? Your body (and mind) will thank you!
Seeking support from a keto community
Joining a keto community can be one of the best decisions you make when starting your ketogenic journey. The support, encouragement, and advice that you receive from a community of like-minded individuals can be instrumental in helping you to achieve your goals. Whether you are looking for accountability partners to help you stick to your diet, recipe ideas to keep your meals interesting, or just a place to vent about the challenges of the diet, a keto community can provide all of these things and more. With so many different communities out there, it’s important to find one that fits your needs and personality. Some communities are more focused on weight loss, while others are geared toward athletes or those with specific health conditions. Whatever your goals, there is a community out there for you. So don’t be afraid to reach out and connect with others who are on the same journey as you. Together, you can support each other and find success on your ketogenic diet.
COMMUNITY | SIZE | LEVEL OF ACTIVITY | TYPE OF CONTENT | PAID MEMBERSHIP OPTION |
---|---|---|---|---|
r/keto | 2.9 million members | Very high | General keto discussion, progress pics, recipes, and advice | No |
r/ketorecipes | 1.1 million members | High | Keto recipes and cooking tips | No |
r/xxketo | 160k members | High | Keto discussion and support for women | No |
r/ketogains | 304k members | Moderate | Keto discussion and advice for those interested in fitness and bodybuilding | No |
KetoConnect | 430k subscribers | High | Keto recipes, meal prep ideas, and product reviews | Yes |
KetoDietApp | 52k subscribers | Moderate | Keto recipes, meal plans, and advice on the keto diet | Yes |
Keto Chow | 11k subscribers | Low | Discussion of Keto Chow meal replacement shakes | No |
Ketovangelist | 21k subscribers | Low | General keto advice and support | Yes |
KetoAF | 3k subscribers | Very low | Discussion of the keto diet and intermittent fasting | No |
r/ketoscience | 68k members | Moderate | Discussion of scientific research related to the keto diet | No |
Keto Summit | 5k subscribers | Very low | Keto recipes and meal plans | Yes |
r/vegetarianketo | 57k members | Moderate | Keto diet advice and recipes for vegetarians | No |
r/ketobeginners | 148k members | Moderate | Advice and support for those new to the keto diet | No |
Ketogenic Forums | 9k members | Low | General keto discussion and support | Yes |
r/ketoscience | 68k members | Moderate | Discussion of scientific research related to the keto diet | No |
What is the keto diet?
The keto diet is a high-fat, low-carbohydrate diet that aims to get the body into a state of ketosis, where it burns fat for energy instead of carbohydrates.
What is the first thing you do on the keto diet?
The first thing you should do on the keto diet is to calculate your daily caloric needs and macronutrient ratios. This will help you determine how much fat, protein, and carbohydrates you should be eating each day.
What foods can I eat on the keto diet?
On the keto diet, you can eat high-fat foods such as meats, fish, nuts, and oils, along with low-carbohydrate vegetables like leafy greens, cabbage, and broccoli. You should avoid foods high in carbohydrates, such as bread, pasta, and sugary snacks.
What are the benefits of the keto diet?
The keto diet has been shown to help with weight loss, improve blood sugar control, reduce inflammation, and improve cognitive function.
Are there any risks to the keto diet?
The keto diet may cause some short-term side effects such as headaches, fatigue, and constipation. It may also increase the risk of nutrient deficiencies if not done properly. It is recommended to consult with a healthcare professional before starting the keto diet.
In conclusion, the first thing you should do on a keto diet is to familiarize yourself with the guidelines and restrictions. Make a meal plan that includes healthy fats, moderate protein, and low-carb vegetables to ensure that you are getting the nutrients you need while keeping your carbohydrate intake low. Don’t forget to stay hydrated and listen to your body as you adjust to this new way of eating. With dedication and discipline, you can successfully transition to a keto lifestyle and reap the numerous health benefits that come with it.
What are some good keto-friendly snack options?
There are lots of great snack options for a keto diet! Some good choices include nuts, cheese, avocado, hard-boiled eggs, and veggies with dip made from sour cream or guacamole. Just be sure to watch your portion sizes to stay within your daily carb limit.
What are some common mistakes to avoid when starting a keto diet?
One common mistake is not tracking your macros closely enough. It’s important to pay attention to your macro ratios and stay within your daily limit of carbs. Another mistake is not drinking enough water, which can lead to dehydration and other health issues. Also, it’s important not to fall into the trap of eating too much protein, as it can kick you out of ketosis.
What are some common mistakes to avoid when starting a keto diet?
Some common mistakes to avoid when starting a keto diet include not getting enough electrolytes, not tracking your macros, and not eating enough healthy fats.
Do I need to count calories on a keto diet?
While tracking calories is not necessary on a keto diet, it can be helpful for some people. It’s important to make sure you’re getting enough calories to support your body’s needs, but not so much that you’re overeating and preventing weight loss. Some people find that tracking calories helps them stay on track and make sure they’re sticking to their macros.
How do you avoid the ‘keto flu’ when starting a new keto diet?
To avoid the ‘keto flu’ when starting a new keto diet, it is important to stay hydrated, increase your electrolyte intake, and gradually decrease your carbs instead of cutting them out completely. You can also consider taking magnesium supplements to help with the symptoms.
What are some common mistakes to avoid when starting a keto diet?
Some common mistakes to avoid when starting a keto diet are not tracking your macronutrient intake, not drinking enough water, not getting enough electrolytes, and not getting enough fiber. It’s important to pay attention to all of these factors in order to have a successful and healthy keto experience.
What are some common mistakes people make when starting a keto diet?
One common mistake is not tracking their macros and not consuming enough fat. It’s important to keep track of your carb, protein, and fat intake to ensure you are in ketosis and getting the right nutrients. Another mistake is not drinking enough water and electrolytes, which can lead to the keto flu. It’s also important to ease into the diet and not make drastic changes too quickly.
How important is it to track your macros when starting a keto diet?
Tracking your macros is crucial when starting a keto diet. It helps you to ensure that you are eating the right ratio of macronutrients and staying within your daily calorie limits. Without tracking, it can be easy to accidentally eat too many carbs or not enough fats, which can hinder your progress and make it difficult to achieve ketosis.
What foods should I avoid when starting a keto diet?
You should avoid high-carb foods such as grains, sugar, and starchy vegetables. Instead, focus on eating low-carb, high-fat foods like meat, fish, eggs, and non-starchy vegetables.
What are some common mistakes to avoid when starting a keto diet?
One common mistake is not consuming enough electrolytes, which can lead to unpleasant symptoms such as headaches and muscle cramps. It’s also important to not consume too much protein, as excess protein can be converted into glucose and kick you out of ketosis.
What are some good sources of fat to include in a keto diet?
Avocado, nuts, coconut oil, and olive oil are great sources of healthy fats to include in your keto diet.
What are some common mistakes people make when starting a keto diet?
One common mistake people make is not tracking their macros correctly. It’s important to monitor your daily intake of fat, protein, and carbohydrates to ensure you are staying within the recommended ranges. Another mistake is not consuming enough electrolytes, which can lead to symptoms like fatigue and headaches. It’s also important to make sure you are eating enough fiber-rich vegetables to avoid constipation. Lastly, some people may not give themselves enough time to adjust to the diet and may give up too quickly. It takes time for your body to transition into ketosis, so be patient and give yourself at least a few weeks before making any changes.
What are some common mistakes people make when starting a keto diet?
One common mistake is not getting enough electrolytes, which can lead to symptoms like headaches and fatigue. Another mistake is not tracking macros properly, which can prevent you from reaching ketosis and seeing results.
What are some common mistakes people make when starting a keto diet?
One common mistake is not tracking macros properly and not getting enough healthy fats. It’s important to make sure you’re eating enough fat to stay in ketosis. Additionally, not drinking enough water and electrolytes can lead to the keto flu and other side effects. Lastly, not being patient and giving up too soon can hinder progress. Consistency is key!
What are the challenges of following a keto diet?
One of the biggest challenges of following a keto diet is giving up carbohydrates. This can be difficult for people who are used to eating carb-heavy meals. Additionally, it may be hard to maintain the high fat and low carb balance required for the diet. However, with careful planning and dedication, it is possible to successfully follow a keto diet.