Curious about diving into the keto diet but unsure where to begin? We’ve got you covered with a simple and accessible beginner’s guide to the keto lifestyle.
Contents
Understanding Keto: The Basics
Your body can operate on two primary energy sources: glucose (from carbs) and fat. The keto diet shifts your body from relying on glucose to burning fat.
This fat-burning state is known as ketosis, where the liver produces ketones from fatty acids, fueling both your body and brain. Many people adopt the keto diet for weight loss and enhanced overall health.
Studies indicate that keto can improve conditions like Type 2 diabetes and lower blood pressure.
Whether aiming for specific health improvements or general wellness, the keto diet offers significant benefits when followed correctly.
The Keto Diet: Low-Carb, High-Fat Approach
Embracing keto means cutting down on carbs and loading up on fats. Your diet will mainly include meat, fish, eggs, nuts, and healthy oils. Be sure to check with your doctor before embarking on any new diet plan.
Key Keto Guidelines
Reduce Carbs Drastically
Limit your intake to under 25 net carbs per day (total carbs minus fiber), making up about 5% of your daily food intake. Avoid high-carb foods such as grains, beans, bread, and pasta. Instead, explore our recommended bread and pasta alternatives.
Choose High-Quality Proteins
Protein should account for about 25% of your daily calories. High protein intake can convert to glucose, so balance is key. Excellent protein sources include seafood, meat, poultry, eggs, yogurt, and cottage cheese.
Prioritize Fats
Fats will be your main fuel source, comprising 75% of your daily intake. Include butter, peanut butter, nuts, seeds, MCT oil, cheese, olives, full-fat mayo, olive oil, coconut oil, vegetable oil, avocado oil, ghee, heavy cream, and avocado.
The high fat content usually negates the need to count calories, as it helps you feel fuller longer.
Stay Hydrated
Entering ketosis can lead to the “keto flu,” with symptoms like bad breath, nausea, fatigue, brain fog, and constipation. Combat this by drinking plenty of water and avoiding intense exercise.
Opt for Simple Drinks
Skip sugary beverages like fruit juice. Stick to sugar-free coffee, unsweetened tea, nut milks, and water. If you crave sweetness, choose sugar alcohols like stevia.
Avoid Starchy Vegetables
Steer clear of starchy veggies like corn, potatoes, sweet potatoes, peas, beets, butternut squash, and carrots. Non-starchy vegetables, which are lower in sugar and higher in fiber, will help you reach ketosis faster. Examples include arugula, olives, purple cabbage, asparagus, Brussels sprouts, celery, and red peppers.
Be Mindful of Fruits
While fruits might not seem carb-heavy, they can derail your ketosis efforts. Avoid high-carb fruits like bananas, apples, grapes, mangoes, and raisins. Opt for low-carb options such as watermelon, cantaloupe, strawberries, raspberries, and blackberries.
Incorporate Intermittent Fasting
Limit your eating to an 8-hour window daily to achieve ketosis faster. Intermittent fasting can help overcome any delays, typically leading to ketosis within 2-4 days, though it may take over a week for some.
Monitor Your Ketone Levels
Ensure you’re in ketosis by using Keto Test Strips to check for ketones in your bloodstream.
Enjoy Keto-Friendly Alternatives
Don’t feel restricted—many traditionally carb-heavy foods like bread, pasta, and pancakes can be made keto-friendly with alternative ingredients.
Bottom Line
The keto diet is an effective way to lose weight and burn fat. It’s less daunting and restrictive than it might seem at first glance. Enjoy your favorite foods, experiment, and have fun with it!
Done correctly, keto can help you achieve your weight loss goals. Remember, it’s best to follow this diet for a maximum of six months.
Curious about diving into the world of the ketogenic diet? Whether you’re a newcomer or contemplating giving it a shot, we’ve got you covered!
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