The ketogenic diet, commonly known as "keto," is a low-carb, high-fat diet that has been growing in popularity in recent years. The goal of the diet is to put your body in a state of ketosis, where it burns fat for fuel instead of carbohydrates.
Before starting a keto diet, it's important to understand the basic principles of the diet and to consult with a healthcare professional to determine if it's the right fit for you.
One of the first steps in starting a keto diet is to calculate your daily caloric needs and macronutrient ratios. The standard ratio for a keto diet is 70-75% fat, 20-25% protein, and 5-10% carbohydrates.
Next, you'll need to plan your meals and snacks around this ratio. This means increasing your intake of healthy fats such as avocado, nuts, and olive oil, while reducing your intake of carbohydrates from sources such as grains, fruits, and starchy vegetables.
It's also important to keep track of your progress and monitor your ketone levels through urine or blood testing. This will help you know if you are in a state of ketosis and if you need to make any adjustments to your diet.
When starting a keto diet, it's also important to be prepared for a period of adjustment as your body becomes accustomed to using fat for fuel. It's also common to experience a "keto flu," which can cause symptoms such as fatigue, headaches, and nausea. These symptoms typically resolve within a week or two.
In summary, starting a keto diet requires careful planning, monitoring, and preparation. It's important to consult with a healthcare professional, understand the principles of the diet and macronutrient ratios, plan meals and snacks, and monitor progress. As with any diet, it's important to be patient and give your body time to adjust.