Keto Diet for Beginners: How to get Started with the Keto Diet

“Ketogenic diet makes thinner.

It’s healthy.

And it can make you feel good, happy and energized, while maintaining the best shape of your life.”

This is all true.

However… not for everyone.

Because?

Because there are common mistakes that many beginners make.

And that prevents them from achieving the true benefits of the ketogenic diet.

So in this article, I’m going to give you 5 essential tips for your success with this food strategy.

And a bonus tip: that may be the difference between the success and failure of your ketogenic diet.

So, turn your full attention on this time.

Because, when you finish reading this text, you will have all the necessary tips to make a ketogenic diet the right way .

That helps you achieve the goals you want: whether to start your weight loss journey, or to shed the last few pounds.

Going through a whole spectrum of health benefits that you can reap.

Now let’s see what these five tips are.

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Tip # 1 To Succeed on the Ketogenic Diet: Start Now

It is very common to have doubts about the ketogenic diet when starting out.

After all, there are several subtle points to consider such as consuming:

• alcoholic beverages (such as wine and beer),
• cheeses ,
• flours and low-carb recipes;
• sweeteners and sugar substitutes,
• and much more.

However, the basis of the ketogenic diet is very clear.

So much so that you can start already at the next meal.

You just have to put it on your plate

• meat,
• eggs,
• fish,
• and some low-carb vegetables.

And you are already on the right track to start this strategy.

You do not have to be a nutritionist to make the diet work. Having the right information is critical to your success so you want to purchase a well-organized program instead of taking your own chances with guessing and working with what you have.

And adjust whatever is necessary.

But the basics of the diet you can start today.

So you don’t have to wait for the planets to line up…

Or the right day comes…

Because the right day just doesn’t exist.

The right day to start taking care of your health is today — and the right time is now.

In short: Learning about the ketogenic diet is a journey.

But starting to eat real food, low in carbohydrates, is a simple action that already puts you on the right track.

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Tip # 2 To Succeed on the Ketogenic Diet: Don’t Fear Salt

If you’re going to follow tip # 1 and start now, you’re going to eat real food.

And you probably don’t need to keep counting your carbs right away.

But even more: you also don’t have to keep counting the milligrams of sodium you take.

Much less weighing the salt to put in your food.

Because you don’t have to be afraid of salt.

For the truth is, if you are a healthy adult, you do not need to artificially control your salt intake.

(Of course, if you have hypertension, diabetes or some other illness, talk to your doctor first.)

In fact, always talk to your doctor — even if you are healthy.

Especially because I bet he will love to know that you are starting a new food style, in which you:

• consumes various vegetables,
• eats unprocessed food,
• avoid sugar,
• avoids refined vegetable oils ,
• avoids trans fats.

And it is not deficient in any nutrients.

Then talk to him: because he will congratulate you for the attitude!

(And when you see your exams, it will congratulate you even more.)

But, back to the topic of salt: it is especially important in the ketogenic diet.

Especially in the early days.

That’s when you’re going to deflate a lot, eliminating fluid retention.

This is good — this initial deflection cheers up many people.

However, along with the retained water, some mineral salts also go away.

And, if you just replace water, not minerals, you can have some pretty bad symptoms — the so — called low-carb flu.

In it, you can feel weakness, tiredness, headache … and you can even give up on the diet.

We don’t want that to happen.

Because everything would be solved in a very simple way: ingesting a little more salt.

So don’t be afraid of salt.

Because it will help you to go through the first days in a much more pleasant and pleasant way.

In short : Don’t be afraid of salt — it can be your ally, especially in the first few days of the diet.

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Tip # 3 To Succeed on the Ketogenic Diet: Avoid Having Crap At Home

This tip may seem easy at first.

But it can be very difficult to follow — especially if you live with other people, or if you have children at home.

However, always keep the following in mind.

The fact that you will probably want to eat sweets (and other “forbidden” things in your diet) at one time or another.

However, you are much less likely to devour a chocolate bar after dinner if you:

• are in pajamas, and have to get dressed,
• take the car,
• go to the market and buy the chocolate bar,
• go back to the house and then eat your chocolate.

Compared to the scenario that you already have this chocolate bar stored at home.

This is a simple reality, based on our psychology — a matter of effort and reward.

Because we have much less mental block in carrying out the tasks that are more within our reach.

That is, if you keep a lot of “junk” at home, and foods rich in refined and hyper-palatable carbohydrates…

You are much more likely to end up off your diet when you hit that carbohydrate cravings at night.

However, if you are coming home and have only good food for your health…

Like a ready-made low-carb meal…

Or a diversity of just ketogenic foods that are easy to prepare…

According to your ketogenic menu…

It will be much easier to stick to the plan.

So, have in your fridge only real food, aligned with your goal.

And transform your home into an environment that facilitates your success.

And always remember: a successful diet starts at the time of making the market.

It is there that you effectively choose what you will have to eat inside your home.

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Tip # 4 To Succeed on the Ketogenic Diet: Eat Until Satiety

In a well done ketogenic diet, you don’t need to go hungry to lose weight.

In fact, you have a much better chance of success if you are NOT hungry all the time.

Since an artificial restriction of your calories — as in many traditional weight loss diets — can have a negative “rebound effect”.

Because in doing so, the tendency is for you to be hungry all the time.

Always thinking about food and waiting for the next opportunity to eat.

This can even generate a certain degree of “compulsion” — which increasingly increases your chances of getting off the diet.

And what happens in these cases is as follows.

As you did not have an “emergency plan”, the chances of an exception increasing a succession of “jacadas” increase.

And you will still end up feeling bad about eating so many bad things for you.

So avoid starving as much as possible.

That way, you are likely to find that your cravings for sweets — and even carbohydrates in general — decrease over time.

To summarize : The ketogenic diet does not consist of starving yourself little by little.

Probably, if this is happening, you are trying to place too many restrictions, or choosing foods and meals that bring little satiety with you.

But now it is time to make two important observations.

Observation # 1 — No need to swim in fat

If, on the one hand, you should not go hungry on the ketogenic diet…

On the other hand, you also don’t have to overdo the food.

That is: you shouldn’t eat until you “roll out” at every meal.

Ideally, you learn to listen to your body’s signals — and understand when you’re already full and it’s time to stop.

Because your body wants to help you reach a healthy weight.

So help him: eat to satiety, but you don’t have to force yourself to overeat.

Some foods that increase the chances of overeating include fatty coffees (like bulletproof coffee) , cheeses and oilseeds.

Observation # 2 — On calories and the body’s natural set point

Your body wants to lose weight and be healthy — just like you.

But, unfortunately, he just wants to lose weight to some extent.

A point where he gets a steady weight, and you get a physique that would be considered normal and healthy.

For those who are starting, and have many pounds to lose, this proposal seems like a dream, doesn’t it?

However, it is worth noting the following.

The point that this point is usually not as “defined” as those “model body” or “magazine cover” physicists.

This is because, during our evolution, we developed mechanisms to guarantee our survival even in the absence of food.

And guess what is one of those mechanisms?

Store energy in the form of fat.

And having a little more fat than necessary (not tens of kg more, but a little more) had several functions during our evolution.

Because adipose tissue can insulate against the cold, help absorb mechanical shocks, and provide energy if you go without food for long periods.

That is: your body wants you to be healthy.

As long as you can count on some energy reserves for times of difficulty.

Therefore, if you are already at a weight that your body considers healthy, it is unlikely to want you to lose more weight.

(This point is called the set point. And it depends on several factors — like your genetics, your resistance to leptin , and more.)

When you get to that point, you will need to make an extra effort if you want to lose more weight.

To exemplify, let’s use the case of George:

“Nowadays, when I eat real food until I’m full, I don’t gain or lose weight — I keep it.”

This is because Georges' body thinks his current weight is a healthy weight.

And George is listening to the body’s signals, and eating only until he is full.

“However, I remember when I started the diet — more than 6 years ago.

I was well overweight. And it was very easy to lose weight by eating to satiety.

It was like I was a snowman in a sauna, and the fat was melting — the weight just went away!

And I didn’t even believe that I could eat so much and still lose weight. ”

And why did that happen?

Because, before the diet, George ate a lot of processed food, a lot of refined carbohydrates, very few good fats , little fiber, little protein …

And so, his body never knew what satiety really was.

However, as soon as he adopted a low-carb diet , eating real food, he relearned to listen to the body’s signals.

And it ended up being easy to lose weight.

To a certain extent.

“Nowadays, if I want to lose more weight, if I want to burn even more fat, and become even more defined, I need a conscious effort — like counting calories .”

In short: if you have a lot of weight to lose, and you think your body is not as heavy as it should be … then your body probably thinks so too.

So, learn to listen to and obey your body’s signals and help you eliminate weight.

Avoid getting too hungry, and always try to eat until satiety.

Without exaggerating to the other side and eating until you roll.

(This is easier to do if you know how to make good choices on your daily ketogenic menu)

So learn to listen to your body’s signals — it wants to be as healthy as you are.

If you want goals in addition to a healthy body, you will need to adopt more advanced techniques to eliminate the last stubborn fats.

But, until we get there, you probably don’t need to go hungry.

Because the ketogenic diet has everything to keep you satiated 100% of the time while you lose weight.

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Tip # 5 To Succeed on the Ketogenic Diet: Try New Foods

Let’s start this fifth tip by speaking some truths:

1. we know that you probably like french fries;
2. we know that you probably like beer ;
3. we know that you like to drink chocolate milk in the morning;
4. devour a bucket of popcorn when you see a movie; and
5. eat a beautiful dessert after dinner.

But we also know that you need to stop these habits if you want to lose weight and be healthier.

Because part of the responsibility of any adult person is to do not only what you want.

But also what is important to you — especially if you want to have some results.

So our tip is that you dare to try new foods.

And even give a new chance to foods that you’ve tried in the past but didn’t like.

So you find, among the foods allowed in ketogenic, those you like best — and you can increase their consumption.

And you can rest assured: because there is a lot of good in this diet.

So it won’t feel like a constraint and it doesn’t have to be a pain.

Well, in addition to well-done steaks , oven omelets , bacon and crackling…

There are many other low-carb and ketogenic recipes that can help you.

From pizza and pastel … until quindim and brigadier .

So, don’t be afraid.

Even because your perception of taste evolves.

And change over time.

You will evolve.

Your taste buds will get used to your new food.

For example, you can start your diet by enjoying some very sweet desserts …

But, after a while, you may realize that you don’t like that exaggerated sweetness that much.

Or you can start the diet by hating sugar-free coffee…

But get used to the strong and bitter taste of coffee.

Anyway, it is very interesting to see how our taste adapts to the nutrition he receives.

Finally, it is worth remembering that you will not need to give up certain foods that you love so much forever.

There will still be opportunities where you can have your beer — or eat your bread on the plate, or enjoy that dessert that you are a fan of.

Because all of these exceptions can fit perfectly in the context of a free day or meal.

After all, this is a lifestyle. And what you do 90% of the time is what will dictate your results.

And not the 10% of exceptions.

In summary: To get results with the ketogenic diet, you will have to change the foods you consume most of the time.

See the plethora of foods allowed , choose the ones you like best … and don’t be afraid to try new things.

Now I want to give you a bonus tip.

I said there were only five, but I’ll give you a sixth tip — for free!

And I will do that because it is very important to make the other five tips work even more powerfully.

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Bonus Tip for Success on the Ketogenic Diet: Don’t Give Up, Even If You Fail

This tip is based on a phrase that we like a lot, from the famous American boxer Mike Tyson.

And he says the following.

“Everyone has a plan until they get punched in the face.”

In our view, this phrase makes a lot of sense (especially if we adopt it as a metaphor).

Because we love to plan and imagine what our daily diet will be like.

How impeccable we will be in our meals.

How we will be dedicated in our training routine.

And how body fat goes away as you do it over and over again.

And I’ll confess: sometimes we even imagine Rocky’s soundtrack playing in the background while we dream about our results.

However, in real life … unforeseen events happen.

And, at one time or another, you can be sure: you will end up dropping your ketogenic diet plan.

The problem is not that it happens — because, as we have already said, what you do 90% of the time is that you will dictate your results.

A single exception will not lead to the loss of all your results with the diet.

And of course, you’re not here thinking about giving up.

I already know in advance that you are a determined person, just by reading this far — 95% of people are too lazy to read enough to learn about how to improve their health.

However, however good our intentions may be…

If you are thinking about being healthy and fit in the long run, adopting a lifestyle change…

Know that at one time or another something will happen that will get you off the axis.

It could be some kind of emotional stress…

Or some unforeseen event that breaks your routine…

Or some obligation to work.

No matter what it is, it is very likely that at some point you will go off your diet or miss a workout at the gym.

But it’s important that you don’t spend too much time blaming yourself for it — and that you do what you know is right again as soon as possible.

Because being sad and whining won’t get you anywhere.

Worse, there are people who are so upset by this type of situation…

That ends up discouraging and not being able to return to the initial plan.

And that’s not what we want for you.

What we want you to understand is this: don’t let that stop you from continuing.

Because even if these exceptions and unforeseen circumstances happen, they will not stop you from succeeding in the long run.

And of course, if you eat a lot of bread and drink glasses and glasses of beer today, tomorrow you will wake up a little heavier, and feeling a little bad.

But, if you do this only once a month, and follow your normal correct diet for the other 29 days, nothing bad will happen.

You will see the weight drop on the scale over the weeks and months.

You will see the clothes getting loose.

And your silhouette thinning in the mirror.

The results will appear — and you will have more muscle definition, more energy and more disposition.

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