1. Understand Keto Basics:
- The keto diet is a high-fat, moderate-protein, and very low-carb diet.
- The goal is to enter a state of ketosis, where your body burns fat for fuel instead of carbs.
2. Set Macronutrient Goals:
- Fats: 70-75% of daily calories
- Proteins: 20-25% of daily calories
- Carbs: 5-10% of daily calories (typically 20-50 grams net carbs per day)
3. Plan Your Meals:
- Focus on whole foods: meats, fish, eggs, dairy, low-carb vegetables, nuts, seeds, and healthy fats (olive oil, butter, avocado).
- Avoid sugar, grains, starchy vegetables, and most fruits.
4. Sample Meal Plan:
- Breakfast: Scrambled eggs with spinach and cheese cooked in butter.
- Lunch: Grilled chicken salad with avocado, olive oil, and a few cherry tomatoes.
- Dinner: Baked salmon with asparagus and a side of cauliflower mash.
- Snacks: Cheese slices, hard-boiled eggs, or a handful of nuts.
5. Stay Hydrated and Electrolytes:
- Drink plenty of water.
- Consider adding electrolytes (sodium, potassium, magnesium) to avoid “keto flu” symptoms.
6. Monitor Your Progress:
- Track your food intake using apps like MyFitnessPal.
- Check ketone levels using urine strips, blood meters, or breath analyzers.
7. Adjust as Needed:
- Listen to your body and adjust macros if necessary.
- Ensure you’re eating enough fiber from low-carb vegetables.
8. Be Patient:
- Initial weight loss may be water weight.
- Fat loss will follow as you stay consistent.
Tips:
- Meal prep to stay on track.
- Seek support from keto communities.