New to Keto? Check out our guide to some of the basics...
Welcome to the exciting world of the ketogenic diet! Whether you want to shed some pounds, improve your energy levels, or optimise your overall health, the keto diet can be a fantastic option. This guide will walk you through the basics of starting a keto diet for the first time, with practical tips and friendly advice to make your journey a successful and enjoyable one.
Starting a keto diet: The Basics
Before diving in, let's grasp the fundamentals of the keto diet. It's a low-carb, high-fat diet designed to put your body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. This metabolic state offers numerous benefits, from weight loss to enhanced mental clarity.
Clearing out your pantry and fridge/freezer
Out with the old, in with the new! Before you begin, clean out your pantry and fridge/freezer of high-carb temptations. Stock up on keto-friendly foods like avocados, nuts, eggs, fatty meats, and non-starchy vegetables.
Can I still eat fruit and vegetables on keto?!
Of course - it’s essential! Just avoid starchy, sugar veg wherever possible. Brassicas (broccoli, cauliflower), leafy greens, celeriac, many salad veg and lower sugar berries like strawberries and raspberries (in moderation) are all fine to enjoy on even the strictest keto program.
If you are unsure about what to cook, we have an ever-expanding recipe library on our site - check it out!
How do I calculate my macros?
Understanding your macronutrient ratios is essential for keto success. Calculate your daily intake of carbohydrates, proteins, and fats based on your goals and body composition. Don’t be put off by this - it sounds a touch complicated, but there are countless helpful apps and online calculators that can aid you with this.
Embracing healthy fats: What are the best fats for keto?
Healthy fats are the backbone of the keto diet. Avocado, olive oil, coconut oil, and nuts are excellent sources of healthy fats that nourish your body and keep you satiated.
What is keto flu? Can it be avoided?
Transitioning into ketosis can be challenging, as your body adapts to using fat as its primary fuel source. Expect some adjustment period, and stay hydrated to avoid the dreaded "keto flu."
Mindful protein consumption (and low carb cheese on toast!)
While protein is essential, excessive protein intake can hinder ketosis. Opt for moderate protein consumption to ensure you stay in the optimal fat-burning state. Many of our bread products contain a moderate amount of protein, meaning something as simple as cheese on toast will supply a good balance of fat, protein and fibre, without the dreaded carbs.
Fibre-Rich Foods Are Your Friends. Heylo’s low carb bread is a big help here…
Non-starchy vegetables are a treasure trove of nutrients and fibre. They keep you full, aid digestion, and help you maintain steady energy levels. For a serious fibre boost without the usual carbs, check out the Heylo shop for a great selection of delicious, filling low-carb/high fibre breads.
Cravings may strike, but fret not! Have keto-friendly snacks like cheese, olives, or low-carb nuts on hand to satisfy your hunger without derailing your diet.
Water is your best friend on keto. It helps with digestion, supports your metabolism, and prevents dehydration, which can be common on this diet.
Overcoming Keto Challenges
Every ‘diet’ has its challenges, and keto is no exception. From social events to dining out, learn how to navigate these situations while staying true to your keto goals. Finding people on the same journey can be a real boost for anyone starting out. Why not try joining our keto/low carb Facebook community? It’s full of friendly people, always happy to share their experiences and advice!
Our best tip of all is to try not to think of Keto as a ‘diet’. Instead, think of it as a long term lifestyle that will help you feel in control of your health and let you start to lose the guilt and frustration feelings of being on yet another “diet”.
The Importance of Electrolytes
As your body adapts to ketosis, it can lose electrolytes. Replenish them with foods like leafy greens, nuts, and avocados, or consider supplements if needed.
Tracking Progress and Celebrating Victories
Keep track of your progress, be it through journaling or apps. Celebrate your achievements, whether it's weight loss, increased energy, or improved mental focus.
Adopting a Sustainable Approach
Make keto a lifestyle, not a quick fix. Focus on sustainable choices, and if needed, experiment with cyclical or targeted keto approaches to fit your lifestyle.
Consulting with a Healthcare Professional
If you have any underlying health conditions or concerns, consult with a healthcare professional before starting a keto diet.
Starting a keto diet for the first time can be both exciting and rewarding. Armed with the right knowledge and a positive mindset, you're now prepared to embark on this new lifestyle.
Remember, patience and consistency are key, and your keto journey will be uniquely yours. From all the team at Heylo, here’s to your success in achieving your health and wellness goals!