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Starting a Keto Diet: What to Expect and How Many Calories You Need If you’re thinking about starting a keto diet, you may have heard a lot of hype about its effectiveness for weight loss and overall health. But what exactly is the keto diet, and what should you expect when you start following it? In this post, we’ll cover the basics of the keto diet, including how many calories you need, what foods you can and can’t eat, and the potential benefits and risks of following this eating plan. Firstly, let’s define the keto diet. The ketogenic diet is a high-fat, low-carb eating plan that aims to put your body into a state of ketosis, where it burns fat for fuel instead of glucose. This is achieved by drastically reducing your carbohydrate intake and increasing your fat intake, with moderate amounts of protein. So, how many calories should you be eating on a keto diet? The answer to this depends on a number of factors, including your age, gender, weight, height, and activity level. It’s important to calculate your daily calorie needs based on your individual circumstances, as eating too few or too many calories can hinder your weight loss efforts. Generally speaking, a standard keto diet recommends consuming around 70-75% of your daily calories from fat, 20-25% from protein, and 5-10% from carbohydrates. This typically translates to around 20-50 grams of carbs per day, depending on your personal carb tolerance. When it comes to food choices, on a keto diet you’ll want to prioritize healthy fats like avocado, olive oil, and nuts and seeds, as well as grass-fed and pasture-raised animal products where possible. You’ll need to steer clear of processed and high-carb foods like bread, pasta, sugar, and most fruits. So what are the potential benefits and risks of following the keto diet? Proponents of the diet claim that it can lead to rapid weight loss, improved blood sugar control, and increased energy levels. However, there are some potential downsides to consider, such as the risk of nutrient deficiencies, digestive issues, and the “keto flu” - a temporary flu-like state that some people experience as their body adjusts to the new eating plan. In summary, the keto diet is a high-fat, low-carb eating plan that can be effective for weight loss and overall health when done correctly. To start a keto diet, you’ll need to calculate your individual calorie needs, prioritize healthy fats and protein, and limit your carbohydrate intake. As with any diet, there are potential benefits and risks to consider - if you’re unsure whether the keto diet is right for you, it’s best to speak with a healthcare professional before starting.

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