Keto-diet for beginners

Checklist to start keto-dieting

In summary, if you decide to take the path of keto, you need to know and follow a few simple rules.

  1. First, establish a balance of water. You should drink at least 2–3 liters of clean water per day and distribute this amount evenly throughout the day.
  2. You should be eating 70/20/10 meals and eating protein in the range of 0.6 – 1 gr per 1 kg of  your current weight. If you exercise, you can increase your protein by 20%. Watch the proportion!
  3. You should eat whole foods, not fried, very salty and smoked.
  4. Remove ALL snacks! Cappuccino is also a snack! Eat full portions, according to hunger. Such proportions should be not only at the end of the day, but also at the end of each meal!
  5. Simultaneously with the change of diet, start taking electrolytes according to the instructions of supplements: potassium, magnesium, sodium (uncooked sea salt).
  6. After the first or second week, you may begin to feel weak – this is the most difficult period, you just need to wait it out and help the body cleanse: drink sorbents, Chlorophyll, vitamin C for energy or L-carnitine, amino acids (BCAAs). What day will you go into ketosis? Most often this happens on the 4-5th day. You can measure ketones in keto-strips.

Contraindications for ketogenic nutrition

  • Type 1 diabetes;
  • Oncology;
  • Impaired kidney function or cardiac deficiency;
  • Pregnancy;
  • Breastfeeding comprises more than 50% of the baby’s diet (without complementary foods).