How to Prepare Yourself for a Keto Journey – A Guide on Prepping Your Body for a Keto Diet
The keto diet - many brave souls have tried it, but only a few have succeeded.
Not because it calls for a rigid exercise plan or a ridiculous food list, but it’s the drastic change from the typical diet that makes it challenging. More fat and protein, less carbs and sugar.
Try to think of what you’ve been eating these past couple of days. If you’re following the modern diet, then you’re probably consuming around 60-80% carbs and processed food, and not very much protein or healthy fats. If you have a sedentary lifestyle, this way of eating not only results in weight gain but it also puts you at risk of developing heart disease and diabetes.
What exactly is ketosis, anyway?
For those of you who still don’t know what ketosis is, here are the facts:
Your body goes into a state of ketosis when it doesn’t have a ready supply of glucose to burn for energy.
To get into ketosis, your diet needs to be 70% fat, 20% protein, and 10% carbohydrates.
The ketogenic diet has been known to treat epilepsy in the 1920s and curb the obesity problem in the 1960s.
Studies show that people who follow the keto diet to the tee can lose up to 3 times more weight than those following other diet plans.
Some well-known celebrities who swear by the keto diet include Halle Berry, Kim and Kourtney Kardashian, Gwyneth Paltrow, and Lebron James.
Now for the fun stuff...
10 tips to prepare yourself for a keto journey
Create a food list and stick to it
Time to run to the grocery and stack up on the list of foods you’re going to devour for your keto journey. There are hundreds of useful guides online that can help if you’re starting out from beginner to advanced. So Grab a pen and paper, and build up that list.
Be a master of your kitchen
Cooking your own food while on the keto diet may mean more effort, but it will definitely contribute to your success. Knowing the exact ingredients that go into your meals will not only make you a mindful eater, it will also help you become a better cook.
Get into meal prepping
And while you’re at it, you might as well get into meal prepping. Some weeks you may opt for a full vegetarian diet, and then for next week you can go for a protein-packed diet. Whatever type it may be, setting aside one day to prep your meals for the week will take away a lot of the guesswork.
Make fat your best friend
Forget everything the media has ever told you about fat. Fat isn’t going to kill you, especially if you’re choosing healthy sources of fats like avocado, coconut oil, and extra virgin coconut oil.
Replace your usual cup of joe with its fattier cousin - bulletproof coffee
Love coffee? Then you’ll love bulletproof coffee even more! Adding coconut oil or butter, or both, to your coffee is a great way to keep hunger pangs at bay. Make sure to use a stick blender to blend all the ingredients together.
Be prepared for the keto flu
The downside of following the keto flu is the side effects that come with following a new eating plan. Some people may feel lethargic or extremely cranky during the first week of the diet, while others go through a mental fog.
Increase your electrolyte intake
To combat this, some keto followers make it a point to up their electrolyte intake. Make sure that you’re getting enough sodium and potassium for your body to function normally. It’s as simple as salting your food or eating non-starchy but nutrition-packed vegetables.
Get a ketone meter
A ketone meter measures the level of ketones you have in your blood, letting you know whether or not you’ve reached a state of ketosis. For serious keto dieters, this is a must-have as it lets them know if their efforts are paying off.
Make your own ice cream
One of the best things about the keto diet is that you can actually have ice cream and not feel guilty about it. And while it’s not the kind of ice cream that you usually get from the store, you can still enjoy it without the guilt. With ingredients such as full cream and coconut milk, you’ll get all the fatty goodness with minimal carbs.
While an ice cream maker may not be the first thing you think of getting when going keto, it’s definitely something that will help keep you sane when you’re craving for a sweet treat.
See your doctor
One thing you need to remember is that, just like with any other diet, you should see a doctor first before making drastic changes to the way you eat. Yes, the keto diet might have worked wonders on that friend or celebrity, but that doesn’t mean it will also give you the same results.
There are hundreds of factors that can fit into this list. But for now, it’s best to start off with these initial steps to get your body prepared for the journey ahead. And like any diet, dedication and persistence is key. So, keep building those healthy habits and good luck with your keto adventure!