How to do keto diet plan ?

So you're ready to adapt to a ketogenic diet to lose weight and improve your health making any big lifestyle or diet changes can be challenging especially at first there are a lot of new routines to learn and old habits to unlearn but we've seen over and over again with the people over time keto becomes the new normal and the dramatic results are so worth it what's the best way to get started with a ketogenic diet. Here we'll outline three steps to keto success but first let's define what a keto diet is simply put it is a high-fat low carb low to moderate protein diet by drastically restricting carbohydrates in your diet the body will enter and sustain ketosis a metabolic state where the body burns a highly efficient alternative fuel called ketones not only does the keto diet help with weight loss but current research also indicates that it can help to improve health conditions like heart disease diabetes and Alzheimer's disease to start your keto journey off on the right foot here are our top three key pieces of advice eat the right foods eat the right amount of those foods and prepare for the keto flu let's start with food your goal on a consistent basis is to replace carb-heavy foods with keto-friendly foods, this will help you eat fewer calories than before and help jump-start and sustain ketosis you will need to focus on meat high fat dairy and healthy oils leafy green and above-ground vegetables nuts and seeds avocado berries and keto-approved sweeteners you'll need to entirely avoid grains sugar fruit and starchy vegetables  it's not just eating the right foods though that is the foundation of the diet you must also learn how much to eat which brings us to our second point a keto diet can help you to restrict your calorie intake in a slow and steady way which leads to long-term weight loss but it can be hard to do this if you're not carefully tracking what you eat one way to figure out how much you should be eating on a keto diet is to check on your progress every few weeks and adjust accordingly  you'll also need to track your macronutrients or macros those are fats carbs and protein which need to be kept in careful balance to keep your body in ketosis as a general rule we recommend eating below 35 grams of carbs a day and aiming to get 70% of your calories from fat and 25% from protein the keto calculator can help you dial in exactly what to be aiming for each day and will keep you on track for a deeper dive into macros.

 finally, when you're starting out on a ketogenic diet you must prepare for the keto flu when you first cut back on carbohydrates your body will experience some changes, as it adjusts to your lifestyle one possible change, is the keto flu an umbrella term for the flu-like symptoms you may encounter like fatigue or mental fogginess usually these symptoms only last a short while but it is best to be prepared you will need to drink more water increas your sodium-potassium and magnesium intake and eat more fat especially MCTS most importantly check in with yourself from time to time to monitor the changes in your body composition and how you feel to be sure that the ketogenic diet is the right choice for you. Get your keto diet plan