Table of Contents
1. What is a keto diet?
If you’re tired of yo-yo dieting and want to make a real, sustainable change, the Keto Diet Plan for beginners could be your answer. By focusing on high-fat, low-carb meals, you can train your body to burn fat for fuel and become a lean, mean, fat-burning machine. But it’s not just about weight loss – a keto diet has also been shown to improve heart health, increase energy levels, and reduce the risk of certain diseases. So what are you waiting for? Let’s dive in and get started!
What is a Keto Diet?
The benefits of a keto diet are numerous and well-documented. By limiting your carbohydrate intake, your body is forced to burn fat for fuel, putting you into a metabolic state known as ketosis. During ketosis, your liver produces ketones – small energy molecules that your brain and organs can use for energy.
One of the most significant advantages of a keto diet is its ability to lower insulin levels, allowing you to tap into your body’s fat stores for energy. Studies have shown that people who follow a keto diet can experience significant weight loss without having to count calories or feel deprived. Additionally, a keto diet may have positive effects on blood sugar levels, making it a potential option for managing type 2 diabetes.
Overall, a keto diet can be an effective and healthy way to lose weight and improve your health. With proper planning and guidance, anyone can successfully transition to a low-carb, high-fat lifestyle and reap the benefits of ketosis.
2. What to eat on a keto diet?
To achieve and maintain ketosis, it is essential to choose foods with lower carb counts. Luckily, there are many delicious options available on a ketogenic diet. To help you get started, we’ve compiled a list of typical foods to enjoy on this high-fat, low-carb plan.
It’s important to note that the numbers listed are net carbs per 100 grams (3.5 ounces) of food. To stay in ketosis, it’s recommended to consume less than 50 grams of net carbs per day, with an ideal target of below 20 grams. By reducing your carb intake, you’ll increase the effectiveness of the diet for reaching ketosis, losing weight, and improving type 2 diabetes.
While counting carbs can be useful initially, it may not be necessary if you stick to our recommended foods and recipes. With our guidance, you can enjoy a variety of delicious foods while staying in ketosis and reaching your health goals.
3. What to drink?
On a ketogenic diet, it’s crucial to choose beverages that won’t derail your progress. While water is the ideal drink, you can also enjoy coffee or tea as long as you avoid using sweeteners, especially sugar.
If you prefer milk or cream in your coffee or tea, a small splash is okay. However, be mindful that the carbs can add up if you consume multiple cups in a day. It’s best to avoid sweetened coffee drinks, like the popular caffe latte.
While alcohol should be consumed in moderation on a keto diet, the occasional glass of wine is acceptable. It’s important to steer clear of sweet alcoholic beverages, as they are typically high in carbs and can easily kick you out of ketosis.
By choosing low-carb beverages and avoiding added sugars, you can stay on track with your ketogenic diet and achieve your weight loss and health goals.
4. What to avoid?
To successfully follow a keto diet, it’s essential to avoid foods that are high in carbs, including both sugary and starchy varieties. Here are some foods to steer clear of:
- Bread, tortillas, muffins, bagels, and pancakes
- Pasta and rice
- Cereal
- Cakes, cookies, and other baked goods
- Sugar and anything made with sugar
- Most fruits and fruit juice
Additionally, it’s recommended to limit or avoid highly processed foods, which are often high in carbs and low in nutrients. Instead, focus on incorporating our recommended keto-friendly food options into your diet.
By avoiding high-carb foods and choosing healthier alternatives, you can keep your body in a state of ketosis and achieve the many benefits of a ketogenic diet.
5. Keto Macros: Protein, Fats, Carbs
The key to success on a keto diet is to find the right balance of carbs, protein, and fat. Here’s what you need to know:
Carbohydrates: To stay in a state of nutritional ketosis, limit your carb intake to 20 or fewer grams of net carbs per day, which amounts to 5 to 10% of your total calories. While you may not need to be this strict, keeping your net carbs low is crucial for achieving and maintaining ketosis.
Protein: Make sure you’re getting enough protein to meet your needs. Most people need at least 70 grams per day, or 20 to 35% of their calories from protein. However, consuming too much protein can kick you out of ketosis, so be mindful of your intake.
Fat: On a keto diet, you’ll be eating a moderate amount of protein and getting the majority of your calories from fat, about 60 to 75% of your total calories. However, there’s no need to add excessive amounts of fat to your diet unless you need extra calories. Many whole foods, such as eggs and meat, naturally contain enough fat to keep you satisfied and in ketosis.
By following these guidelines, you can create a healthy, balanced keto diet that promotes weight loss, improves insulin sensitivity, and boosts overall health.
6. Keto results — how can it benefit you?
Are you curious about the potential benefits of a keto diet? You may be pleasantly surprised by what this low-carb, high-fat diet can offer. Keto diets have been shown to aid weight loss, help regulate blood sugar levels, and improve many other health conditions. However, the results you’ll see depend on many factors, including how strictly you follow the diet. Everyone’s experience is unique.
One thing you can expect from a keto diet is the freedom to eat foods you enjoy without feeling hungry or having to count calories. And when your diet is enjoyable and provides essential nutrients, you’re more likely to stick with it in the long run, leading to lasting improvements in your health and well-being. So if you’re ready to experience the potential benefits of keto, give it a try and see how it can benefit you.
7. Potential risks of a keto diet
It’s important to note that any dietary change carries potential risks, and this includes the keto diet. However, research suggests that as long as the diet provides adequate nutrition, it is unlikely to cause harm. Some people have experienced adverse effects such as kidney stones and nutrient deficiencies while following a ketogenic diet, but these side effects are rare and may vary depending on the types of foods consumed.
It’s worth mentioning that in some cases, individuals following low-carb or keto diets with less fat and more protein than the classic ketogenic diet have experienced increases in LDL-cholesterol and LDL-particle number. However, those with diabetes or insulin resistance often experience improvements in their lipid markers overall.
If your LDL-cholesterol increases after starting a keto or low-carb diet, it’s important to read up on guides regarding LDL hyper-responders, the potential dangers of LDL cholesterol, and how to lower LDL cholesterol. Overall, while there may be some risks associated with the keto diet, evidence suggests that it can be a safe and effective way to improve health outcomes when followed properly.
8. How to get into ketosis
In addition to these three things, there are some other factors that can help you get into and stay in ketosis:
Increase your physical activity. Exercise can help deplete your glycogen stores and increase ketone production, which can help you get into ketosis more quickly.
Eat moderate amounts of protein. While protein is an important macronutrient, consuming too much of it can prevent you from getting into ketosis. Aim for a moderate protein intake of around 20-25% of your daily calories. Include healthy fats in your diet. Eating foods high in healthy fats, such as avocado, nuts, and olive oil, can help you feel fuller for longer and provide your body with the fat it needs to produce ketones. Stay hydrated. Drinking plenty of water can help prevent dehydration, which can occur when you first start a keto diet due to increased urination. It can also help with appetite control and overall health. Remember, the process of getting into ketosis can vary from person to person, and it may take some trial and error to find the approach that works best for you.
9. Common mistakes
Being too restrictive While it’s important to limit carbs on a keto diet, being too restrictive can make the diet difficult to stick to. Allow yourself some flexibility in your food choices to make the diet more enjoyable and sustainable. Remember, the goal is to find a way of eating that you can maintain long-term.
Ignoring nutrient density Keto foods can be low in certain vitamins and minerals. Make sure you are still getting a variety of nutrient-dense foods, including vegetables, to ensure that you are meeting your nutritional needs.
Not drinking enough water As your body shifts into ketosis, you may lose water weight and become dehydrated. It’s important to drink plenty of water to stay hydrated and support your body’s metabolic processes.
Not getting enough electrolytes When transitioning to a keto diet, you may experience changes in your electrolyte levels. Be sure to get enough sodium, potassium, and magnesium to avoid symptoms like fatigue, muscle cramps, and headaches. You can get these electrolytes from food sources or supplements.
10. Intermittent fasting & keto
To accelerate weight loss or combat type 2 diabetes, some individuals on a ketogenic diet may also choose to incorporate intermittent fasting into their routine. This involves alternating between periods of eating and fasting, and since keto diets tend to reduce hunger, individuals may naturally consume fewer meals throughout the day or intentionally plan fewer meals to match their decreased appetite. Some individuals may choose to skip breakfast and consume only two meals a day, while others may opt for one meal per day, also known as OMAD.
11. The keto flu & side effects
After a few weeks on a keto diet, most people experience an increase in energy and feel great. However, the initial transition period can be challenging as your body adjusts from using glucose as its primary fuel source to using fat.
Keto flu is a common term used to describe the symptoms you may experience during this transition period. It is caused by changes in your body’s fluid and mineral balance when you start consuming fewer carbs. Some common symptoms of keto flu include fatigue, headaches, irritability, lack of motivation, difficulty focusing (brain fog), dizziness, muscle cramps, and reduced energy for intense exercise.
The good news is that you can prevent or minimize these symptoms by replenishing your fluids and salt intake. Drinking a few cups of salty broth or adding more salt to your food can be beneficial. It’s also important to remember that these symptoms are temporary and should subside as your body adjusts to using fat for energy instead of sugar.
12. Keto Diet Plan For Beginners – FAQ:
Is keto safe?
In general, a keto diet is considered safe for most people. However, if you have certain medical conditions or take certain medications, it may not be suitable for you. For example, people with type 1 diabetes, liver or pancreatic disease, or a history of eating disorders may need to avoid or modify a keto diet.
In addition, some people may experience side effects when starting a keto diet, such as the “keto flu” or digestive issues. These can usually be managed with proper hydration and electrolyte balance, and typically resolve within a few days to weeks.
It’s important to note that a well-formulated keto diet should include a variety of nutrient-dense foods, such as non-starchy vegetables, healthy fats, and adequate protein. A poorly designed keto diet that relies heavily on processed meats and fats can increase the risk of certain health issues over time.
If you have any concerns about the safety or suitability of a keto diet for you, it’s always best to consult with a healthcare professional before making any dietary changes.
How much weight can I expect to lose on keto?
It’s important to note that weight loss on a keto diet can vary greatly from person to person and is dependent on several factors such as starting weight, age, gender, activity level, and calorie intake. In the initial stages, many people may experience rapid weight loss, but this is often due to the loss of water weight.
Over time, weight loss tends to slow down as the body adapts to the new diet. Some people may continue to lose weight steadily, while others may experience periods of plateau or even weight gain. It’s essential to focus on overall health and not just weight loss when following a keto diet.
How will I know whether I’m in ketosis?
There are several ways to confirm whether or not you are in ketosis:
- Ketone test strips: These strips can be found at most pharmacies and are a simple way to test for ketones in your urine. Simply dip the strip into a urine sample, and the strip will change color if ketones are present. Keep in mind that the accuracy of these strips may vary.
- Blood ketone meter: This device measures the level of ketones in your blood. It is more accurate than urine test strips but also more expensive.
- Breath ketone meter: This device measures the level of ketones in your breath. It is less expensive than a blood ketone meter but may not be as accurate.
Remember that being in ketosis is not necessary for everyone, and you can still lose weight and improve your health on a low-carb diet even if you are not in ketosis.
What is the difference between keto and low carb?
- Keto diets contain less than 20 grams of net carbs per day, while low-carb diets contain between 20 and 100 grams of net carbs per day.
- Carbohydrates are minimized on a keto diet to achieve ketosis, while ketosis may occur on a low-carb diet but it is not a goal.
- Foods allowed on a keto diet typically include meat, fish, eggs, non-starchy vegetables, and healthy fats, while some low-carb diets may also include whole grains, legumes, and fruits.
Both keto and low-carb diets can lead to weight loss and other health benefits, but the extent of these benefits may depend on individual factors such as age, gender, and activity level.
13. How To Start – Keto Diet Plan For Begginers
It is recommended to consult with your healthcare provider before starting a keto diet, especially if you take medications for diabetes or high blood pressure. It’s also a good idea to discuss any significant diet or lifestyle changes with your doctor.
Breastfeeding women should avoid strict keto diets, but they can still limit unnecessary carbs.
Once you have the green light from your healthcare provider, here are the next steps to take:
- Start fresh by cleaning out your fridge, freezer, and pantry using our guide to improve your chances for success.
- Plan your meals for the week using our free keto meal plan or create a simple plan.
- Grocery shop using our low-carb shopping list to restock your kitchen with the right foods.