GETTING STARTED WITH THE Keto Diet Checklist
The ketogenic diet is a revolutionary diet that promises stronger health and optimal performance by eating a high fat, low carbohydrate diet.
Before you give this one a try, there are some important things to keep in mind:
❏ PATIENCE.
Achieving a state of ketosis can take time. When a keto diet is followed properly, it will likely take close to a week for your body to enter a state of ketosis.
Be diligent and patient with your progress. Look for your tongue to start turning white when you’re about to enter ketosis.
❏ Be ready for the keto flu.
The main switch will occur when you pass the keto flu, which is a state of feeling sick and nauseous as your body and brain switches from using glycogen or blood
glucose to ketones as fuel. This process is normal and will pass.
❏ Consume healthy fats.
Just because you’re on a high-fat diet doesn’t mean that you should eat a bunch of high-fat fast food options. Keep your intake of fats to healthy
and natural fats like fish and plant sources.
❏ Eat carbs rich in fiber.
Mistakenly, some keto users toss away carbs altogether. Instead, consume vegetables that contain a high amount of fiber, as this will lower your net carb intake
and strengthen your health.
❏ Abstain from sugar.
This is the biggest component. The moment you go back onto sugar you’ll experience yo-yo diet symptoms. If you’re committed to a keto diet, you need to stay off sugar (as most people should
anyway).
❏ Meat and poultry.
On a keto diet, the more natural the cut the better. Find a good butcher and get the nice cuts of meat that have a good source of dietary fat and aren’t combined into a burger or sausage with salt and other chemicals.
