The ketogenic diet is growing in popularity, and if you are interested in a way to enhance your health and brain activity, improve your blood sugar levels, lose weight and have more energy, it may be the diet you’ve been searching for. It is almost always difficult starting a new diet and keeping to it, but with a little help, you’ll be seeing the benefits of the keto diet in no time.
The first step is to familiarize yourself with the foods you can and can’t eat. In a nutshell, you’ll want to:
Avoid - grains (rice, wheat, corn, cereal etc), sugar (honey, maple syrup etc) fruit (apples, oranges, bananas etc) and tubers (potatoes, yams etc)
Eat - meats (fish, eggs, poultry, beef etc), low-carb veggies (spinach, kale, broccoli etc), high-fat dairy (cheeses, high fat cream, butter etc), nuts and seeds (walnuts, sunflower seeds etc), berries (raspberries, blackberries etc), sweeteners (stevia, monk fruit etc), and other fats (coconut oil, saturated fats etc). There are plenty of more comprehensive lists out there for your convenience too.
Keeping in mind these requirements of your diet, the next step is to plan! Making a meal plan is the most effective way to stay on track with your diet, particularly in its early stages. It makes it less stressful and keeps you certain that you’re only eating what you need to. It will also keep the price down, so you’ve got more to save and spend elsewhere. Remember to factor in a few treats to your meal plan too and give yourself things to look forward to. Keep reading labels and getting yourself familiar with what you can substitute - there will be many keto-friendly options for most of your favourite foods.
Particularly at the early stages of your diet, it is important to take note of how you’re feeling. Perhaps, make a food journal, starting from before you start your diet and take time to really notice how your diet is affecting you. This will help you manage the right portion sizes too. Remember to keep listening to your body and during this time, to drink extra water and even supplement your potassium, magnesium and sodium intake.
The third step is to find additional support. Even if there isn’t anyone in your immediate surroundings who is embarking on a similar journey, the internet can be a great place to find support from other people just starting out, as well as ‘pros’ of the keto diet.