Starting any new diet can be mind-boggling, especially with all the mixed information available today on techniques to lose weight fast and get-fit-quick.
Starting a keto diet might be one of the toughest changes to adapt to, mainly because of drastic changes to the average lifestyle: carb consumption.
However, it doesn’t have to be that difficult when appropriately researched and conducted with realistic goals.
So, although this guide doesn’t promise to make keto a breeze, it will break down how you can start a keto diet in 5 simple steps that’ll make it feel a little less complicated and much more achievable.
Table of Contents
Preparing to Start a Keto Diet
There are a couple of things to consider before starting your keto diet.
First of all, what are your goals? Secondly, how strong are your passion and willpower for a healthier lifestyle?
If your goal is to become healthier, not just in terms of weight loss but in general, and you’re committed, you shouldn’t find it difficult to adapt to a keto diet.
Keto isn’t just a diet; it’s a lifestyle change. So, if you’re not entirely devoted to this, keto might not be for you.
How to Start a Keto Diet
Getting started with a diet is usually the biggest hurdle for many people. Creating new routines and fitting them into your lifestyle can be challenging.
One of the primary things you should focus on when considering a keto diet is your mental state.
- Are you mentally prepared for what’s ahead?
- Have you thought about the initial side effects?
- Can you truly commit to cutting down on the foods you love?
If you have answered yes to all these questions, you’re already in an excellent position to start a keto diet.
The following steps are the easiest ways to start a keto diet to see the best results and avoid failure:
#1 When to Start
Tell yourself you’re going to start your diet every Monday morning, and then indulging in a pack of cookies by Monday evening is standard procedure for many people.
When you start a new diet you’re serious about and committed to, pick a time to start when you feel calm, relaxed, and confident. This way, you’re more likely to succeed in the first few days, the most common time to fall flat.
It can also help to avoid social situations for the first few days while you adapt to your new diet without the temptation of pushy friends, extravagant meals, and alcohol consumption.
#2 Wipe the Slate Clean
Food in your pantry that will lead you into temptation is asking for failure.
Of course, we don’t advise you to be wasteful and throw all these foods in the trash. Perhaps donate all your calorific carbs to a local food bank, or ask friends or family if they can use them.
Once you’ve wiped the slate clean, get down to the grocery store, and stock up on foods such as fresh meat and fish, nuts, leafy greens, other keto-friendly vegetables, avocados, and plenty of cheese and milk.
We realize this sounds like a lot of expenditure, but it’s imperative if you’re dedicated to this diet.
#3 Plan Your Meal Times and Consider Intermittent Fasting
Intermittent fasting can help to speed the keto process along, meaning you get into ketosis faster, and see results sooner.
If intermittent fasting feels like a bit too much, coinciding with a new diet, you can skip a meal per day instead. For example, have a protein-packed breakfast, then skip lunch.
If you try intermittent fasting, however, the 16:8 rules have proven pretty successful. Learn more about intermittent fasting vs keto.
The easiest way to put this into practice is to have your last meal early in the evening or wait until midday to have your first meal. Try eating between 12:00 – 8:00 pm or between 9:00 – 5:00 pm. This will depend on your lifestyle, work, and sleep-wake hours.
#4 Eat Around 20g of Carbs Per Day
The advice varies when we talk about this topic, but the bottom line is it depends on your current age, weight, and lifestyle as to how many carbs you should consume each day to lose weight.
Your goals also come into play. Try a keto calculator to determine just how many carbs you need.
If you aim to lose weight and see results fast, 20g of carbs daily is the quickest way to get into ketosis. However, if your goal is to keep a better eye on your health, lose a few pounds gradually, and have more energy, 50g of carbs may suffice, but generally, this is on the higher end and may not put you into ketosis.
Some people might struggle diving straight into a keto diet of only 20g per day and find it challenging to think of meals to eat throughout the day, but you’d be surprised how many keto-friendly recipes there are.
Tracking your macros using apps such as My Fitness Pal can help you keep track of your carb intake.
#5 Stay Hydrated
Lastly, it’s essential to drink plenty of water. This is the case with any diet.
Drinking water flushes toxins from the body. It also reduces some side effects of ketosis, such as brain fog, headaches, and stomach upset.
Drinking a large glass of water when you first wake up and before meals can also prevent cravings and make you feel fuller for longer.
The Final Step
When performed correctly, these five simple steps will help you reach ketosis within 2-4 days. However, it could take up to a week for some people.
The primary focus is willpower and your commitment to the diet. If you want to see results even faster, there is a final step you can take, which involves taking supplements.
You can read more about this in our guide to The 5 Best Supplements for a Keto Diet.