Today can be the first day.
The first day of your journey to better health.
The first day of your conscious decision to be the one who controls the food you eat.
The first day of your new healthier lifestyle.
Starting the ketogenic diet for health can be the first step of a journey that will last a (longer) lifetime. It can be the keystone to weight loss, a more fit body, lower A1C levels, and more health benefits. Do you want it to be?
Then today is the day to start!
Look, I’m all about living your best life. For me, that means living my life according to the ketogenic diet plan. I want to be healthier, more fit, and the one who is in control of my food. My reasons for starting the keto way of eating were the same as so many others; I needed to lose weight. Along the way, I learned a lot about myself and the added health benefits of the ketogenic diet.
Your reasons may be different, and that’s okay. Do you know what is your why? Once you know your why, success on any diet plan is going to be easier for you.
If you’re just starting out, you may have some questions about the ketogenic diet plan. Here’s a bit of a breakdown of the ketogenic diet basics to help you out!
What Is the Ketogenic Diet?
The ketogenic diet is, at its’ heart, a diet plan designed for health; primarily, keto was used originally to help control seizures in those with epilepsy. The diet was first used as a treatment for seizures in the 1920s. As more people embraced the diet, the weight loss effect began to be noticed.
The ketogenic basics are as follows:
75% of the food you consume should come from fats
20% of the food you consume should come from proteins
5% of the food you consume should come from carbohydrates
During your first days, you may find it easier to do a gradual changeover to ketogenic eating. Some people feel the need to have a “last meal” of special favorites. That’s not to say that you’ll never have cheat days, but it’s a good idea to limit these until you’ve reached your health goals. So having a gradual transition to keto may be easier for you. You’ll find a kind of ketogenic diet for beginners' guide in my Intentionally Bare Facebook group. I would love to see you there!
Who Does the Ketogenic Diet Work For?
The ketogenic diet works for anyone!
I know that’s a broad statement. But truly, just about anyone can benefit from the ketogenic diet. If you’re overweight, obese, fighting T2D, or just want to be healthier, then the ketogenic diet plan is a great choice for you!
Some people choose to do the ketogenic diet for health. In my experience, I’ve found keto to be especially helpful for those with hypothyroidism, PCOS, and Insulin Resistance (with more info on insulin resistance here). There’s also anecdotal evidence that suggests that keto may help with gut health, inflammation, and brain fog.
If you’re unsure about whether or not you should try keto, then have a chat with your doctor.
When Should I Start the Ketogenic Diet?
You can start the ketogenic diet at any time!
No, really. You don’t need anything special to start the ketogenic way of eating, except food. There are, however, some times when you might want to wait a while to start. These include:
- When you’re pregnant or breastfeeding
- When you’re going to be traveling without being able to prepare your own food
- When you’re training for competitive sports (some people temporarily lose some athletic performance during the first few weeks of keto)
- When you’re experiencing an unusual stress level
How Do I Start the Ketogenic Diet?
It’s pretty easy. To start the ketogenic diet, you just need to eliminate sugar, most processed foods, and most carbohydrates from your meals. That’s the basic, ketogenic diet for beginners' answer. There’s a little bit more to it than that, though.
You may want to use an app to help you track your macronutrients. This makes it easier for you to make sure that you’re cutting as many carbs as you need to be. Some people find it helpful to get a ketone meter. I recommend the Keto Mojo blood glucose/ketone meter. A ketone meter helps you to know definitively that you’re in ketosis.
As far as appliances go, I recommend an Instant Pot, especially if you’re working full time. An Instant Pot helps you to prepare healthy meals in a greatly reduced time frame. It’s also perfect for boiling eggs and making yummy treats for special occasions, such as keto cheesecake. If you want to use smoothies as a way to add fat and nutrients into your diet, then I recommend a Nutri Bullet. I’ve used one for years now. When you’re using the ketogenic diet for health, I find smoothies a great way to add supplemental nutrients including probiotics!
I’ve put together a list of keto staples for you. You should also prepare for the onset of the ‘keto flu’; as your body detoxes from carbs, you may find that you feel tired and nauseous for a few days. My tips will help you get through that quicker and easier.
Other ketogenic diet basics include magnesium, MCT Oil (US | Canada), Magnesium Glycinate Complex, Potassium Citrate Powder, and my Intentionally Bare Keto BHB Powder (US | Canada).
Getting started on the ketogenic diet is fairly easy. Make sure that you have a good selection of some of your favorite keto-friendly foods. If you’re relying on chicken and salad to make all of your meals, then you’re going to get frustrated quickly. Today can be the first day of an amazing journey, and I can’t wait to see how well you do!
Need some inspiration? Be sure to follow Intentionally Bare on Instagram!
You got this!
~ Intentionally Bare
❗️Health information given here is based on public research and is not meant to take the place of your doctor's advice. Always do your own research and discuss it with your health practitioner before trying a new diet, supplement or exercise plan
❗ DISCLOSURE: I manufacture a line of 100% natural keto products under the brand name, Intentionally Bare. These products will be mentioned from time to time because they are amazingly healthy and fantastic for keto and our health. I am also a participant in the Amazon services LLC Associates Program, designed to provide a means for sites to earn advertising fees by advertising and linking to www.amazon.com.** I will ONLY ever post a link to something I USE and LOVE! I am 100% transparent and will only share the products I personally use.