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If you’re considering trying out the ketogenic diet, there are a few things that you should know. Here are 7 things that beginners should keep in mind when starting out on the ketogenic diet:
Ketogenic Diet Meal Plan
The first thing to keep in mind is that a ketogenic diet relies on high-fat, low-carbohydrate foods. This means that you’ll need to focus on foods like meat, eggs, cheese, and healthy fats like olive oil and coconut oil.
Types of Keto for Beginners
There are several different types of keto diets, so it’s important to find the one that works best for you. Some people prefer a standard keto diet, while others prefer the cyclical or targeted keto diets. Talk to your doctor or a nutritionist to decide which type of keto diet is right for you.
Counting Macros
Tracking your macronutrients – that is, the amount of carbohydrates, protein, and fat that you’re eating – is crucial when following a ketogenic diet. There are plenty of smartphone apps that can help you keep track of your macros.
Beware of Hidden Carbs
Many packaged foods contain hidden carbs, so be sure to read labels carefully. Avoid foods with added sugars, and stick to whole, unprocessed foods as much as possible.
The Keto Flu
When you first start a ketogenic diet, you may experience what’s known as the “keto flu.” This is a collection of symptoms like fatigue, nausea, and headaches that can last for a few days as your body adjusts to the new diet. Be sure to stay hydrated, and get plenty of rest.
Supplements
There are several supplements that may be helpful when following a ketogenic diet, such as fish oil, magnesium, and MCT oil. Talk to your doctor or a nutritionist to see if these supplements are right for you.
Moderation is Key
Finally, remember that like any diet, the key to success with the ketogenic diet is moderation. Don’t go overboard on fatty foods, and be sure to incorporate plenty of fruits and vegetables into your diet as well. With a little bit of planning and dedication, you can successfully transition to a ketogenic diet and start reaping the many benefits that it has to offer.
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