How to start a keto diet?

Starting a ketogenic diet can be very simple for some, and very complex for others. First of all, you should avoid carbohydrates and base your diet on foods such as eggs, meat, fish, nuts, low-carbohydrate vegetables, among others. Therefore, for this transition to be gradual, we recommend that you make your dietary changes over a two-week period. Likewise, to help you start your change of diet, we have compiled a list of foods that you should eat, and others that you should avoid when starting a keto diet.

Choose real food to start with.

For the keto diet to work well and make sure that we burn fat as a source of energy, we need to cut out as many carbs as possible.

So, many foods that have been ultra-processed and made with low-quality ingredients can be good for people on a low-carb diet. However, if we want something that is safe, effective, and healthy, we should base it on real foods, not products.

Cold cuts, sausages, commercial sauces, fried nuts, and other products are OK on the keto diet, but they have a lot of nutrients that aren't very good for you. We recommend not eating them every day.

Hydrate well every day.

When we go on a keto diet, we need to stay hydrated, because ketone bodies are flushed out of the body through the urine. Dehydration can cause them to build up in the blood, which can cause things like ketoacidosis.

Drinking enough water each day, with water being the main drink, is also important to avoid other side effects of ketosis, such as bad breath or constipation.

Alcoholic drinks should be kept away from.

Alcohol is a source of empty calories and doesn't help your health even in small amounts, even if you drink a lot. So, it is best to stay away from it on a healthy and safe keto diet.

Many alcoholic drinks are good for people on a keto diet because they don't stop them from going into ketosis, but they can cause dehydration, low blood sugar, and even ketoacidosis.

Choose good sources of protein and fat.

In order for the keto diet to work, it needs to be made up of both protein and fat. However, not all of them are good.Our top picks for protein sources are foods with healthy fats or protein foods that don't have a lot of fat like chicken breasts and lean red meat.

When it comes to fats, we should focus on the ones that are good for our bodies, such as nuts and seeds, extra virgin olive oil, fatty fish, or peanuts as an exception among legumes.

Include a minimum of vegetables or fruits with low concentration of hydrates. Most fruits and vegetables aren't allowed on a keto diet because they can stop your body from going into ketosis, but some that have very little carbs in them can give your body fibre, vitamins, minerals, and antioxidants.

Then, green leafy vegetables like avocados and cabbage can be added to the usual menu in small amounts so that the body can make more ketone bodies, but not so much that it won't be able to make them.

Accompany your practise with regular physical activity

The best way to stay healthy and lose weight is to do physical exercise every day, especially if we want to lose weight with it. Having a lot of physical activity helps us be more flexible about what we eat, because the more physically active we are or how quickly our metabolism works, the easier it is for us to get into ketosis. Because of this, there are more carbs in our dishes.