The Ketogenic Diet: Tips for Beginners
The keto flu refers to the symptoms you'll feel during the first few days of your keto journey. Essentially, it is the result of your body adjusting to your new low-carb diet. Symptoms feel very similar to the flu and can include nausea/vomiting, headaches, dizziness, diarrhea, weakness, etc. While the symptoms vary in severity from person to person, it is best to prepare yourself to limit your chance of illness. It is imperative to hydrate yourself during this period. The keto diet can cause rapid water loss, so it is necessary to drink plenty of fluid to ensure you are feeling your best. During the first few days of ketosis, you should also avoid strenuous exercise, replace your electrolytes, and make sure that you get plenty of rest.
Invest in keto cookbooks
In the beginning, cooking keto can be confusing and even slightly daunting. Purchasing a few keto cookbooks or finding good recipes online can help you at the beginning of your journey. Some great resources include:
These books have an array of delicious recipes to get you on the right track.
Find a community for support
While keto is growing in popularity, this diet is a little different from what is considered the "norm," and you may feel a little lost or alone on your journey. Social media is a great tool to connect with others who are also keto. They can help you find new keto products and recipes, and you can share your experiences. Facebook has endless keto support groups, and there is a growing population of keto influencers on Instagram and TikTok who share their experiences and pro-tips with their followers.
@janellerohner on Tiktok
@ketokarma on Instagram
@castiron_keto on Instagram
And many more!
Use a Macro Calculator and Know your Basics
This may take a little bit of research, but it will make a difference at the beginning of your journey. For example, the basic guideline for keto meals uses a 70% fat, 20% protein, and only 10% carbs format. Books and online resources (Like the social accounts mentioned above) will help you get comfortable with your new diet. There are also some great keto apps, such as the ruled.me app that has communities, recipes, and tips! Keto trackers are also a great tool. Total Keto Diet, Lazy Keto, and Carb Manager are fantastic ways to track your macros and progress without the fuss! Macro calculators are also available online and are super user-friendly.
Find your favourite keto replacements with No Sugar Company
Just because you're now keto doesn't mean you have to cut out all sweets and bread! There are so many new brands that have created delicious foods that still fit into a keto diet. Try different ones each time you visit the grocery store! The No Sugar Company has many delicious products that allow keto dieters to still enjoy a sweet treat without breaking their diet! From chocolate Keto Krax to Keto Bars to Keto Peanut Butter Cups, there is no way you'll miss other sugar-filled sweets.
Look into meal plans or meal kits
These can be so helpful if you're a beginner or simply busy! It takes the stress away from planning your meals and calculating your macros! Many influencers and websites have weekly or monthly meal plans, or you can pay for meal kits that will have everything you need for your dinners sent right to your front door. The Good Kitchen, Five One Eight Kitchen, Territory Foods, Ketoned Bodies are a few meal kit companies that offer keto options!