The Keto Diet For Beginners

Keto Diet

You may have heard of the Keto Diet from the internet, your friends, co-workers or family members, but what is it exactly? And where can you learn how to get into Ketosis?

Here’s a complete guide regarding the keto diet for beginners. Everything you’ll need to know about Keto is here!

What’s The Keto Diet?

The keto diet is primarily a high-fat, low-carb diet that gives the practitioner immense health benefits. It’s recommended for those who aspire to lose weight and improve their overall health. The SKD, or the standard ketogenic diet is the one we’ll discuss here.

When we eat food that is high in carbs, we get a lot of insulin and glucose by-products. Glucose is the easiest among all the food molecules to be absorbed and turned to energy which we use everyday. Insulin in turn helps our bodies turn glucose into energy. When the body has an adequate supply of glucose, the fats that you consume won’t be needed, and the body will store it as it is. When this happens, fat becomes extra weight over time, and health problems begin to appear.

A low-carb diet induces the body into a state of “ketosis”. As you may have heard, ketosis is a natural response to when the body senses that you’re not eating enough food. Your body then manufactures special molecules called “ketones” that act as the primary source of energy.

A keto diet is called such because you force your body into ketosis. It’s different from starvation in a way that only the carbs and other food types are limited, and not the calories themselves.

But what about fat? In a keto diet, you won’t have to worry. Fats become the primary source of energy when your body is in a ketonic state. So you can eat all the fats you want!

How To Get Into Ketosis

Beginners, take note. You’ll want to start the keto diet by planning way ahead of time. If you’re set on achieving the ketosis state ASAP, you’ll need to carefully pick the food you’ll eat.

1. Restrict Carb Intake

Remember that carbs are the first ones to be converted into energy. Most of the time, people only think about net carb total. For the best results, it would be better to restrict all carb types. Staying below 35g total carbs and below 20g net carbs will induce ketosis much sooner. The key thing to remember is that the less carbs, the better.

2. Restrict Protein Intake

Excess protein intake can lead to more blood sugar production. Having too much protein can bring you further out of of ketosis. Ideally, you’d want to eat only up to 0.8g of protein per pound of lean body mass.

Take a look at the food table below:

What To Eat 

Meats- Poultry, Lamb, Beef, Fish, Eggs.

Leafy Greens- Kale, Spinach.

Veggies- Cauliflower, Broccoli.

High Fat Dairy- Butter, High Fat Cream, Hard Cheese.

Seeds and Nuts- Sunflower Seeds, Walnuts, Macadamias.

Berries and Avocado- Berries that have low impact for your glycemia, Blackberries, Raspberries.

Sweeteners- Low-Carb Types, Monk Fruit, Erythritol, Stevia.

Other Fats- Saturated Fats, High Fat Salad Dressing, Coconut Oil.

What Not To Eat 

Avoid sugary and starchy foods such as potatoes, rice, pasta and bread like the plague. They contain sugar and an abundance of carbs, which is not ideal for a keto diet.

Fruits- Oranges, Bananas, Apples.

Sugar- Maple Syrup, Agave, Honey.

Grains- Cereal, Rice, Corn, Wheat.

Self-control is important. Avoid mindless eating if you’re not really that hungry, because it could prevent you from reaching the state of ketosis.

Benefits of a Keto Diet 

Maintaining an optimal level of ketosis offers many health benefits. Aside from losing weight effectively, you’ll also notice a sharper mental and physical performance!

Weight Loss

Remember how we talked about ketosis using fat as the primary source of energy? For this reason a keto diet naturally leads to weight loss. Plus, the absence of insulin intensifies the fat-burning process, which provides a much faster result than most other diet programs.

Controlled Blood Sugar

Keto diet also reduces blood sugar levels because of the type of foods you consume. There are studies that show how a keto diet proves to be a perfect fit for those who are suffering from diabetes as compared to diets that primarily limit fat intake.

Better Mental Focus

The ketone molecule gives our brains a welcome boost. A diet low in carbs prevent massive spikes in blood sugar. You get improved concentration and laser-like focus.

Less Hunger Pangs

Did you know that fat is a much more satisfying food than any other food group? This allows the body to feel fuller for a longer time.

Increased Energy Levels

Fat is a better fuel source. It’s steady and it doesn’t cause elevated blood sugar levels. You’ll definitely feel more energized all day!

Better Skin

You’ll notice less formation of acne and an overall more youthful-looking skin.

Before You Begin Your Keto Diet 

As with any diet changes, you should be prepared for the acclimation that follows when you begin your keto diet. Some of the most common discomforts include general nausea, headaches and fatigue. In order to lessen the effects, one should drink plenty of fluids and be mindful of their sodium levels.

Individuals who wish to get maximum benefits in practicing keto should incorporate some form of exercise for 20 to 30 minutes each day. It can be a leisurely stroll in the park or a quick jog around the neighborhood.

Ketone production can actually be overachieved. When this happens, the state of ketoacidosis happens. You may want to consult your physician for any concerns before starting your keto journey.

Keto diets are best for people who are suffering from diabetes, those who are overweight and people who want to improve their overall health.

A last word of advice- in order for keto diets to truly work, you should maintain consistency and stick with the diet as planned. It shouldn’t be long before you start seeing the excellent effects of a keto diet!

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