The 5 Golden Rules of Keto Dieting for Beginners

The Keto diet is one of the most popular diets out there, and for good reason. It’s known for its quick weight loss results and health benefits. But if you’re new to the Keto diet, it can be overwhelming to try and figure out where to start. To help, here are the five golden rules of Keto dieting for beginners: understanding macros, tracking your food intake, staying hydrated, getting enough sleep, and exercising. With these tips, you’ll be well on your way to mastering the Keto diet.

1) Don’t go too low on carbs

The ketogenic diet is a low-carbohydrate, high-fat diet that is designed to put your body into a state of ketosis. When you reduce your carb intake, your body begins to burn stored fat for energy instead of using carbohydrates. However, some people take this concept too far and drastically reduce their carb intake to dangerously low levels.

It is important to remember that carbs are not the enemy, and that they play an important role in maintaining your overall health and energy levels. While it is true that reducing carb intake can lead to weight loss and improved blood sugar control, going too low on carbs can lead to fatigue, poor concentration, constipation, and other health issues.

When it comes to carb intake on the keto diet, moderation is key. Aim for a net carbohydrate intake between 20–50 grams per day, or about 5–10% of your total caloric intake. Keep in mind that the type of carbs you eat is just as important as the amount — choose nutrient-dense,

high-fiber options like non-starchy vegetables and legumes whenever possible. This will help ensure that you get all the essential vitamins and minerals you need while still adhering to the keto diet guidelines.

2) Eat enough fat

When following a keto diet, fat should be your primary source of fuel. Eating enough fat will ensure that your body is able to stay in ketosis and burn fat more efficiently. The key to eating enough fat is to make sure that your fat sources are high-quality, unprocessed fats such as avocado, coconut oil, olive oil, ghee, butter, and fatty fish.

When it comes to food choices, opt for whole foods that are naturally high in fat. You can also add fats like butter or olive oil to your meals to get the extra boost. Aim to get about 70–80% of your daily calories from fat sources and make sure to consume enough omega-3 fatty acids from sources such as salmon, walnuts, and chia seeds.

By eating enough healthy fat, you’ll have more energy and be able to stay in ketosis more easily. Eating enough fat will also help to keep you satiated between meals and reduce cravings.

3) Get enough protein

When it comes to getting enough protein on a keto diet, it’s important to remember that your body needs more protein than usual to stay healthy. Protein helps build and maintain muscle mass and provides energy for your body to use during the day. The best sources of protein for a keto diet are fatty fish such as salmon, tuna, mackerel, and sardines; red meat such as beef and pork; poultry such as chicken and turkey; eggs; and dairy products such as cheese, yogurt, and cottage cheese. You should aim to get about 20–30% of your daily calories from protein sources. Additionally, you can also supplement with whey protein powder or other protein powders to meet your goals.

4) Avoid processed foods

Processed foods are often high in added sugars, unhealthy fats, and calories. If you’re following a Keto diet, it’s important to avoid these types of foods as they can easily cause weight gain. Instead, focus on consuming fresh, whole foods that are high in healthy fats and low in carbohydrates.

Whole foods such as fresh vegetables, nuts, seeds, and high-quality proteins like fish and eggs should form the foundation of your Keto diet. Avoiding processed foods also helps keep your blood sugar stable and prevents cravings for sugary or fatty snacks.

It’s also important to read labels when shopping for food. Look for products that are low in carbohydrates and contain healthy fats, such as olive oil and avocados. Always choose items that have minimal ingredients, so you know exactly what is going into your body.

In summary, avoiding processed foods is essential if you want to stick to your Keto diet. Choose foods that are as close to their natural state as possible and opt for organic whenever possible.

Read labels to make sure the foods you purchase are low in carbs and contain only healthy fats. Doing this will ensure you get all the nutrients you need while remaining on track with your weight loss goals.

5) Drink plenty of water

One of the most important rules of the keto diet is to drink plenty of water. Staying hydrated is essential for many bodily functions and it can also help you achieve your weight loss goals. When you are on the keto diet, your body is burning fat for energy instead of carbs, which can make you feel dehydrated. That’s why it’s so important to stay well hydrated by drinking plenty of water throughout the day.

It’s best to drink eight 8-ounce glasses of water a day, but if you’re following a keto diet, you may want to increase your water intake even further. This will help keep your body hydrated and give your digestive system the fluids it needs to function properly.

Not only will staying hydrated help keep you feeling energized and focused, but it can also help prevent headaches and muscle cramps, which are common side effects of the keto diet.

If you’re having trouble drinking enough water, try adding some flavor with lemon or lime slices, or get creative with different herbal teas. Whatever you do, make sure that you’re drinking plenty of water every day while on the keto diet.

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