How To Start a Keto Diet: 5 Easy Tips
Nov 30, 2021
Posted by: GR0
If you’re on a mission to improve your overall body composition or push through a frustrating plateau, chances are you’ve heard a thing or two about the ketogenic diet — aka keto.
Loved by celebs and fitness fanatics far and wide, the popularity of the low-carb lifestyle has skyrocketed due to its many purported benefits such as increased energy, reduced appetite, and so much more.
At first glance, the buzz-worthy diet may seem too good to be true — after all, what other eating plan encourages you to chow down on crispy bacon, cheesy eggs, and juicy steaks? However, despite what many newbies may think, the keto rules are pretty strict. But don’t worry — we’re here to help!
In this post, we’re exploring the ketogenic lifestyle to uncover some of the best tips and tricks to get you started on the right food in your low-carb journey. If you’re ready to take the plunge and join the millions of Americans who found success ‘going keto’— keep reading.
What Exactly Is the Ketogenic Diet, Anyway?
Wouldn’t it be awesome if butter and bacon with a side of guacamole and some shredded cheese on top promoted weight loss? “I’m doing this for my health,” you’d tell your besties as you top your perfectly marbled, medium-rare ribeye with an ooey-gooey fried egg.
For those who conjure up visions of delectable full-fat foods without adding inches to their waistline, you’re in luck because, with the keto diet, you can do just that.
Seeing as keto is just about everywhere these days, you’re probably familiar with the popular eating style. Just in case, we’ll give you the low down.
In a nutshell, keto is a diet loaded with healthy fats and a moderate amount of protein while nearly eliminating carbohydrates. By noshing on lots of good-for-you fats and close to zero carbs, the body enters the fat-burning state known as ketosis.
What’s Ketosis?
The whole goal of keto is to reach the coveted metabolic state of ketosis, which is a process that takes place when the body doesn’t have enough carbohydrates (glucose) to burn for energy.
You see, by nixing carbs from your diet, you’re basically forcing your body to transition into this fat-burning state in which stored fat is broken down into tiny molecules called ketones. These ketones can then be used as fuel for the body in lieu of glucose.
What Are the Benefits of Being in Ketosis?
Training your body to burn fat instead of glucose— in other words, to enter ketosis — has many incredible potential benefits, such as:
Benefit #1: Sustainable Energy
Eating a diet rich in carbs is like riding a rollercoaster; your energy climbs sky-high, but faster than you can say supercalifragilisticexpialidocious, it plummets. By teaching your body to run on fat, keto gets you off the ride where you can enjoy sustainable energy from sun-up to sun-down.
Benefit #2: Reduced Hunger Pangs
Believe it or not, eating low-carb has been linked to reduced hunger pangs. Yep, it’s true — once you’re keto-adapted, sugar peaks and crashes may become a thing of the past, and those pesky cravings tend to disappear. This is because ketosis suppresses the hunger hormone ghrelin. Less ghrelin = fewer cravings.
Benefit #3: Effective Weight Loss
... And fewer hunger pangs, of course, will ultimately reduce the number of calories that you consume, which supports healthy weight loss.
Benefit #4: Enhanced Brain Health
While glucose may provide a quick energy boost, it doesn’t keep your noggin at its best. According to recent research, the brain may operate much more effectively on ketones than on blood sugar. The result? Improved focus and mental clarity.
Benefit #5: Improved Sleep
Many keto dieters report snoozing much more soundly when following the low-carb way of life. This is because it naturally increases the amount of time you spend in the most regenerative parts of sleep — rapid eye movement (REM) sleep as well as deep sleep. As a result, you’ll get more restful sleep helping you to feel more relaxed and rested when you wake up.
Top Tips To Start Your Keto Journey on the Right Foot
Now that you understand how the ketogenic diet works and are ready to begin your low-carb journey, let's explore some helpful tips to set you up for keto success!
Tip #1: The ‘Keto Flu’ Is Basically Inevitable
We won’t sugar coat things: when you drastically change the way your body operates by swapping its primary energy source from glucose to ketones, you’re probably going to experience symptoms such as nausea, headaches, and grogginess.
This not-so-favorable collection of symptoms has been dubbed the infamous ‘keto flu’ and generally affects those in the early stages of low-carb dieting. Don’t worry — it typically goes away as soon as your body becomes keto-adapted.
To help ease your symptoms, keep your body properly hydrated with plenty of H2O. Electrolytes can also boost hydration — try sprinkling a little sea salt into your water.
Tip #2: Stick With Healthy Whole Foods
Sure, loads of bacon, juicy sausages, and anything covered and smothered in cheese are great perks to the ketogenic diet, but you must stick to eating healthy whole foods.
Load up on veggies like tomatoes, onions, and asparagus (but remember to stay away from starchy foods like sweet potatoes). Just make sure to get your sodium, potassium, and magnesium while keeping grams of carbs to a minimum.
Purchasing high-quality foods will help you to get rid of inflammatory foods from your diet that can negatively affect your health in more ways than one. Plus, nixing processed foods will also help kick cravings to the curb sooner rather than later.
Tip #3: Keep Protein To a Minimum
Many keto newbies tend to overeat protein, but this is a huge mistake. Why? Because excessive protein can delay ketosis, ultimately prolonging those horrible keto flu symptoms. While lean meats like pork, ham, chicken, and turkey are great in moderation, focus on healthy fats like cream cheese, olive oil, and coconut oil.
Remember, keto is a low-carb, high-fat diet — not a high-protein diet!
Tip #4: Learn How To Make Keto Bread
Traditional white bread is a high-carb food that is certainly not allowed on the ketogenic diet. Don’t worry — you can make your very own homemade loaf of keto bread.
Simply combine one egg, one tablespoon of butter, three tablespoons of almond flour, and a half teaspoon of baking powder in a bowl before pouring the mixture into a greased ramekin.
Microwave for 90 seconds, and voila — it’s that easy!
Don’t feel like making homemade bread? Never fear; we’re here to the rescue with our unbelievably delicious Uprising Food Superfood Bread. Keto-approved, gluten-free, and prebiotic fiber boosted, one serving of our mouth-watering bread contains nine grams of fiber, six grams of protein, and only two net carbs — what’s not to love?
With our one-of-a-kind cube-shaped superfood loaf in your kitchen, you can enjoy tasty sandwiches, crunchy salad croutons, avocado toast, and more without any worry of falling out of ketosis.
Tip #5: Stock Up on Low-Carb Snacks
In the early days of your keto journey, it’s not uncommon to feel especially hungry. These hunger pangs can make it extremely difficult to stay on track. To avoid noshing on carby foods the moment hunger strikes, it’s wise to stock up on low-carb snacks — like our Uprising Superfood Freedom Chips.
Artisan baked with clean ingredients like psyllium husk, almond nuts, and flax seeds, these crunchy fat-burning chips taste so good, you won’t believe that they’re only two net carbs per serving.
A Final Word
Starting a ketogenic diet can be tough, but with our delicious keto-friendly products, we help to make it a little easier. You won't need to miss pasta and pizza on a keto meal plan with recipes stuffed with non-starchy vegetables and healthy fats.
Whether you’re a low-carb newbie or a seasoned keto dieter, you’ll find sticking to the strict lifestyle is easier than ever with our heavenly Uprising Bread and Superfood Freedom Chips.
You see, here at Uprising Food, we’re on a mission to bring fiber-packed supplements disguised as savory staples to the masses. Masterfully crafted with clean superfood ingredients and absolutely nothing artificial, just one taste, and we know you’ll be hooked!
Sources:
Effect of a ketogenic meal on cognitive function in elderly adults: potential for cognitive enhancement | Psychopharmacology
Ketogenic diet improves sleep quality in children with therapy-resistant epilepsy | PubMed
Pros and Cons of the Ketogenic Diet | Northwestern Medicine
Impact of ketosis on appetite regulation-a review | PubMed
If you’re on a mission to improve your overall body composition or push through a frustrating plateau, chances are you’ve heard a thing or two about the ketogenic diet — aka keto.
Loved by celebs and fitness fanatics far and wide, the popularity of the low-carb lifestyle has skyrocketed due to its many purported benefits such as increased energy, reduced appetite, and so much more.
At first glance, the buzz-worthy diet may seem too good to be true — after all, what other eating plan encourages you to chow down on crispy bacon, cheesy eggs, and juicy steaks? However, despite what many newbies may think, the keto rules are pretty strict. But don’t worry — we’re here to help!
In this post, we’re exploring the ketogenic lifestyle to uncover some of the best tips and tricks to get you started on the right food in your low-carb journey. If you’re ready to take the plunge and join the millions of Americans who found success ‘going keto’— keep reading.
What Exactly Is the Ketogenic Diet, Anyway?
Wouldn’t it be awesome if butter and bacon with a side of guacamole and some shredded cheese on top promoted weight loss? “I’m doing this for my health,” you’d tell your besties as you top your perfectly marbled, medium-rare ribeye with an ooey-gooey fried egg.
For those who conjure up visions of delectable full-fat foods without adding inches to their waistline, you’re in luck because, with the keto diet, you can do just that.
Seeing as keto is just about everywhere these days, you’re probably familiar with the popular eating style. Just in case, we’ll give you the low down.
In a nutshell, keto is a diet loaded with healthy fats and a moderate amount of protein while nearly eliminating carbohydrates. By noshing on lots of good-for-you fats and close to zero carbs, the body enters the fat-burning state known as ketosis.
What’s Ketosis?
The whole goal of keto is to reach the coveted metabolic state of ketosis, which is a process that takes place when the body doesn’t have enough carbohydrates (glucose) to burn for energy.
You see, by nixing carbs from your diet, you’re basically forcing your body to transition into this fat-burning state in which stored fat is broken down into tiny molecules called ketones. These ketones can then be used as fuel for the body in lieu of glucose.
What Are the Benefits of Being in Ketosis?
Training your body to burn fat instead of glucose— in other words, to enter ketosis — has many incredible potential benefits, such as:
Benefit #1: Sustainable Energy
Eating a diet rich in carbs is like riding a rollercoaster; your energy climbs sky-high, but faster than you can say supercalifragilisticexpialidocious, it plummets. By teaching your body to run on fat, keto gets you off the ride where you can enjoy sustainable energy from sun-up to sun-down.
Benefit #2: Reduced Hunger Pangs
Believe it or not, eating low-carb has been linked to reduced hunger pangs. Yep, it’s true — once you’re keto-adapted, sugar peaks and crashes may become a thing of the past, and those pesky cravings tend to disappear. This is because ketosis suppresses the hunger hormone ghrelin. Less ghrelin = fewer cravings.
Benefit #3: Effective Weight Loss
... And fewer hunger pangs, of course, will ultimately reduce the number of calories that you consume, which supports healthy weight loss.
Benefit #4: Enhanced Brain Health
While glucose may provide a quick energy boost, it doesn’t keep your noggin at its best. According to recent research, the brain may operate much more effectively on ketones than on blood sugar. The result? Improved focus and mental clarity.
Benefit #5: Improved Sleep
Many keto dieters report snoozing much more soundly when following the low-carb way of life. This is because it naturally increases the amount of time you spend in the most regenerative parts of sleep — rapid eye movement (REM) sleep as well as deep sleep. As a result, you’ll get more restful sleep helping you to feel more relaxed and rested when you wake up.
Top Tips To Start Your Keto Journey on the Right Foot
Now that you understand how the ketogenic diet works and are ready to begin your low-carb journey, let's explore some helpful tips to set you up for keto success!
Tip #1: The ‘Keto Flu’ Is Basically Inevitable
We won’t sugar coat things: when you drastically change the way your body operates by swapping its primary energy source from glucose to ketones, you’re probably going to experience symptoms such as nausea, headaches, and grogginess.
This not-so-favorable collection of symptoms has been dubbed the infamous ‘keto flu’ and generally affects those in the early stages of low-carb dieting. Don’t worry — it typically goes away as soon as your body becomes keto-adapted.
To help ease your symptoms, keep your body properly hydrated with plenty of H2O. Electrolytes can also boost hydration — try sprinkling a little sea salt into your water.
Tip #2: Stick With Healthy Whole Foods
Sure, loads of bacon, juicy sausages, and anything covered and smothered in cheese are great perks to the ketogenic diet, but you must stick to eating healthy whole foods.
Load up on veggies like tomatoes, onions, and asparagus (but remember to stay away from starchy foods like sweet potatoes). Just make sure to get your sodium, potassium, and magnesium while keeping grams of carbs to a minimum.
Purchasing high-quality foods will help you to get rid of inflammatory foods from your diet that can negatively affect your health in more ways than one. Plus, nixing processed foods will also help kick cravings to the curb sooner rather than later.
Tip #3: Keep Protein To a Minimum
Many keto newbies tend to overeat protein, but this is a huge mistake. Why? Because excessive protein can delay ketosis, ultimately prolonging those horrible keto flu symptoms. While lean meats like pork, ham, chicken, and turkey are great in moderation, focus on healthy fats like cream cheese, olive oil, and coconut oil.
Remember, keto is a low-carb, high-fat diet — not a high-protein diet!
Tip #4: Learn How To Make Keto Bread
Traditional white bread is a high-carb food that is certainly not allowed on the ketogenic diet. Don’t worry — you can make your very own homemade loaf of keto bread.
Simply combine one egg, one tablespoon of butter, three tablespoons of almond flour, and a half teaspoon of baking powder in a bowl before pouring the mixture into a greased ramekin.
Microwave for 90 seconds, and voila — it’s that easy!
Don’t feel like making homemade bread? Never fear; we’re here to the rescue with our unbelievably delicious Uprising Food Superfood Bread. Keto-approved, gluten-free, and prebiotic fiber boosted, one serving of our mouth-watering bread contains nine grams of fiber, six grams of protein, and only two net carbs — what’s not to love?
With our one-of-a-kind cube-shaped superfood loaf in your kitchen, you can enjoy tasty sandwiches, crunchy salad croutons, avocado toast, and more without any worry of falling out of ketosis.
Tip #5: Stock Up on Low-Carb Snacks
In the early days of your keto journey, it’s not uncommon to feel especially hungry. These hunger pangs can make it extremely difficult to stay on track. To avoid noshing on carby foods the moment hunger strikes, it’s wise to stock up on low-carb snacks — like our Uprising Superfood Freedom Chips.
Artisan baked with clean ingredients like psyllium husk, almond nuts, and flax seeds, these crunchy fat-burning chips taste so good, you won’t believe that they’re only two net carbs per serving.
A Final Word
Starting a ketogenic diet can be tough, but with our delicious keto-friendly products, we help to make it a little easier. You won't need to miss pasta and pizza on a keto meal plan with recipes stuffed with non-starchy vegetables and healthy fats.
Whether you’re a low-carb newbie or a seasoned keto dieter, you’ll find sticking to the strict lifestyle is easier than ever with our heavenly Uprising Bread and Superfood Freedom Chips.
You see, here at Uprising Food, we’re on a mission to bring fiber-packed supplements disguised as savory staples to the masses. Masterfully crafted with clean superfood ingredients and absolutely nothing artificial, just one taste, and we know you’ll be hooked!
Sources:
Effect of a ketogenic meal on cognitive function in elderly adults: potential for cognitive enhancement | Psychopharmacology
Ketogenic diet improves sleep quality in children with therapy-resistant epilepsy | PubMed
Pros and Cons of the Ketogenic Diet | Northwestern Medicine
Impact of ketosis on appetite regulation-a review | PubMed
