There are many famous diets out there. One of the most popular ones in recent years is the ketogenic diet, most commonly known as keto. The keto diet is a low-carb, high-fat diet that has a wide array of health benefits and is a great option for those with diseases such as diabetes. The best way to start anything is to ease your way into it, especially if it’s a new diet that could impact your daily life. If you’ve been thinking of starting keto, we’ve compiled a few quick tips to make it simple.
1. Talk With Your Healthcare Provider
Before making any changes to your diet, you should double-check with your healthcare provider to make sure the keto diet is best for your health conditions. It would also be a good idea to find out if there are any vitamins you should be taking to make sure you stay healthy.
When switching diets, it’s common to feel lethargic, irritable and to get headaches, but these effects usually go away after a few weeks. If the problem persists, let your doctor know so you can determine the best next steps.
2. Slowly Reduce Carbs and Increase Fats
Carbohydrates are the sugars, starches and fibers in your food. A simple way to reduce your daily carb intake is to cut out sugary foods and drinks.
If you are still looking for a sweet taste, you can use our SweetLeaf® sugar-free sweeteners, which go perfectly in any recipe. They are sugar-free and keto-friendly, contain no artificial sweeteners and have zero calories!
While reducing your intake of carbs, it is a good idea to increase your fats so they can become your main source of energy. Some healthy fats to eat on the keto diet include:
- Flax and chia seeds
- Full-fat Greek yogurt
- Fatty fish
- Whole eggs
You should avoid processed meats, artificial trans fats and fried foods.
3. Keep a Food Journal
A food journal is a helpful tool to track what you are eating for the week. Keeping a food journal has been shown to lead to more success, and for a longer period of time. To have a successful food journal, it is recommended that you keep track of:
- What you are eating
- How much you are eating (cups, teaspoons, tablespoons, etc.)
- When you are eating
- Where you are eating
- Who you are eating with
- How eating makes you feel
- Nutrients (proteins, fats, carbohydrates, etc.)
If you struggle with understanding how to track calories and nutrients, there are several apps can do all of the work for you:
And many more!
4. Make SMART Goals
Once you start monitoring everything, the next step is to set goals that will keep you on track. SMART goals are a straightforward way to stay focused on where you need to be, based on what you’ve gathered looking at your journal and what you want to accomplish. Your goals should be:
If you are looking to switch to a keto diet, your SMART goal may be: “I will reduce my daily intake of carbohydrates from 70 grams to 50 grams in 4 weeks.”
Although SMART goals are time-bound, it doesn’t mean they have to be completed soon. And remember, they also have to be attainable, so take one day at a time because everyone gets there at their own pace!