6 Basic guidelines to start a keto diet
The ketogenic diet (commonly called the “keto diet”) is a low-carb, high-fat diet that aims to change the body’s metabolic state into a state of ketosis, in which the body burns fat for fuel instead of carbohydrates.
To start a keto diet, you will need to follow a few basic guidelines:
- Reduce your daily carbohydrate intake to very low levels (typically 20-50 grams per day).
- Replace the lost carbohydrates with healthy fats, such as olive oil, avocado, nuts, and fatty fish.
- Increase your protein intake to moderate levels, as this will help preserve muscle mass.
- Keep track of your macronutrient intake and monitor your ketone levels to ensure you’re in a state of ketosis.
- Avoid processed foods, sugary foods, and most fruits.
- Make sure to stay hydrated and get enough electrolytes, as the body can lose salt and water when transitioning to a ketogenic diet. It’s highly recommended to consult your doctor or a nutritionist before starting a keto diet, especially if you have any health condition.