Keto Diet Crash Course for Beginners

Keto DietStarting a keto diet can seem like a massive undertaking. You may be scared that you will get the diet and will not be able to lose weight.

However, the keto diet is effortless to follow. Keep reading for a crash course on how to make sure that you stay on the keto diet.

Eating Right

The first thing you will want to do is sit down and make a list of keto-friendly foods that you enjoy.

You will then want to see if you can find recipes that you like. Make sure that you find recipes for breakfast, lunch, and dinner.

This will help you to come up with a plan for what you can eat every meal.

Also, take a look at some keto-friendly snacks that you can eat during the day to ensure you do not get hungry.
You also want to make sure that you consume enough water while you are on the keto diet.

Avoiding the Wrong Foods

People make a common mistake when first starting on the keto diet because they eat the wrong foods.

People naturally assume that vegetables do not have that many carbs when, in fact, they are some that are loaded with carbs.
You will need to make sure that you only eat healthy low-carb vegetables. Asparagus and spinach are an excellent choice for a low-carb vegetable.

Getting Frustrated

Do not get frustrated when you first do not see an initial weight loss or you start to feel bad due to the keto flu. It will pass, and soon you will see that you experience weight loss.As with any diet, it is going to take time to see results. Relax, follow the diet, and rest easy knowing that you will be losing weight soon.

Exercising

ketoAnother common mistake keto dieters make is that they think that they do not have to exercise. You will still need to do all of your exercises to help keep your body active and promote weight loss.
You should be doing at least 20 minutes of exercise every single day. This will help to aid in all of your weight loss goals.

The most important thing you can do when losing weight with the keto diet is to stay calm, eat the right foods, and avoid any things that may take your body out of ketosis.
With this, you are on the path to success and will have no trouble losing weight.

7 Foods to Avoid While on Keto

If you are on the keto diet, there are several things that you will want to do to ensure that you avoid falling out of ketosis. If your body falls out of ketosis, you will not lose any weight, and you have the potential to gain all the weight back.

Here are the seven foods that you should avoid while on keto.

1. Vegetable and Seed Oils

You should avoid anything with corn, safflower, canola, cottonseed, soybean, or sunflower oils. These are processed oils that are and unhealthy fat.

You should replace these oils with clarified butter, avocado oil, olive oil, or coconut oil.

2. Artificial Sweeteners

Artificial sweeteners contain a component that is made up of unhealthy carbs. You will need to avoid foods that have sucralose or aspartame in them. Look for anything sugar-free and avoid it.
An alternative to sweeteners that are allowed under the keto diet is Stevia.

Stevia is a natural extract that can help to maintain blood sugar levels and lower blood pressure.

3. Sugar Alcohols

Your body does not process sugar alcohols well, and they go straight into the large intestine. The use of sugar alcohol can lower ketone levels and cause serious health issues.

You must avoid high levels of sorbitol to avoid any issues.

4. Soda

Sodas are full of unhealthy carbohydrates and are high in processed sugar. Regular consumption of soda can lead to increased weight gain. It is best to drink water, or if you must have fizz get carbonated water.

Even diet sodas are not suitable for you to drink as it can lead to weight gain due to artificial sweeteners found in them. The caramel coloring in both regular and diet sodas is also a concern for your health.

5. Processed foods

Processed foods are high in carbs and can contain preservatives that can harm your body.
These processed foods can harm the ketones in your body. You will need to ensure that you avoid anything processed to ensure that your body stays in ketosis.

6. Soy

Soy is full of phytoestrogens, which affect hormone levels in the body. These phytoestrogens can cause the build-up of fat and cause your body not to go into ketosis.
Soy contains very little in nutrients. Stay away from soy, soymilk-based products, and tofu.

7. Bread

To lose weight, you will need to give up bread. Bread is full of carbohydrates that will not aid in your body going into ketosis.
There are several different kinds of carb-free bread options out there that you can find recipes for online that will satisfy your bread cravings without gaining weight.

Avoiding these seven things will help you keep your body in ketosis to lose weight. Remember to avoid these foods at all costs.

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