The ketogenic diet, or keto diet for short, is a low-carb, high-fat eating plan that has gained popularity in recent years.
It involves drastically reducing carbohydrate intake and replacing it with fat, which puts the body into a state of ketosis.
While the diet has been shown to have some benefits, it also has potential drawbacks and may not be suitable for everyone.
Here’s what you need to know to get started on the keto diet.
The Ultimate Guide to the Ketogenic Diet for Beginners
Keto diet for beginners.
This guide covers the ins and outs of this popular eating plan, including ketogenic diet foods, what to eat on ketogenic diet, keto diet benefits, potential drawbacks, and how to get started.
What is the ketogenic diet?
The ketogenic diet is a high-fat, low-carbohydrate eating plan that aims to put the body into a state of ketosis.
This means that the body is burning fat for fuel instead of carbohydrates.
The diet typically involves consuming 70-80% of calories from fat, 20-25% from protein, and 5-10% from carbohydrates.
This can be achieved by eating foods such as meat, fish, eggs, nuts, seeds, and low-carbohydrate vegetables, while avoiding high-carbohydrate foods like bread, pasta, and sugar.
How does the ketogenic diet work?
The ketogenic diet works by forcing the body to enter a state of ketosis, where it burns fat for fuel instead of carbohydrates.
When the body is deprived of carbohydrates, it begins to break down stored fat into molecules called ketones, which can be used for energy.
This process can lead to weight loss and improved blood sugar control, among other benefits.
However, it’s important to note that the ketogenic diet may not be suitable for everyone and should be approached with caution, especially for those with certain medical conditions.
Benefits Of A Keto Diet
Keto Diet Benefits
The keto diet has been shown to have many benefits, including weight loss, improved blood sugar control, increased energy levels, reduced inflammation, improved heart health, and even potential benefits for certain neurological disorders.
These benefits are largely due to the diet’s ability to promote ketosis, a metabolic state in which the body burns fat for fuel instead of carbohydrates.
The keto diet can be hugely beneficial, but how does it work to provide these benefits?
Weight Loss
Overall, the keto diet is an excellent way to burn fat and lose weight.
Eating fewer carbohydrates suppresses appetite, and studies have shown that keto diet participants eat fewer calories overall because of this.
Burning fat for energy can lead to rapid weight loss.
Several studies have shown that people on a high fat, low carb diet burn fat at a faster rate than those with a high carb, low fat diet.
This is primarily because lower insulin levels caused by the low carb diet (keto), help to remove excess water from the body.
During ketosis, you experience reduced levels of hunger, which can be extremely beneficial in controlling caloric intake, promoting overall weight loss.
It has been noted that low carb diets are also effective in reducing visceral fat, primarily stored in the abdominal cavity.
Reduced Blood Sugar and Insulin
Since carbohydrate intake is limited, blood sugar and insulin levels are lowered.
This is particularly important for people with type 2 diabetes, which causes a buildup of glucose in the bloodstream.
The keto diet can be used to reduce or eliminate the need for diabetic insulin injections.
Reduced Triglycerides
Fat subunit molecules called triglycerides normally circulate in your bloodstream.
High levels of triglycerides are a significant risk factor in the development of heart disease.
In the keto diet, because fat is being burned for energy, the number of triglyceride molecules in the bloodstream decreases, reducing the risk of heart disease.
Improved Cholesterol
“Bad” (LDL) cholesterol is another risk factor for heart disease.
Too much bad cholesterol in your bloodstream builds up in your arteries, narrowing them and causing atherosclerosis, a type of heart disease.
The keto diet reduces bad cholesterol levels while increasing the level of “good” (HDL) cholesterol in your body.
Mental Performance
The ketones produced from a low carb diet are a much more efficient source of energy than glucose.
Studies have indicated that they can improve cognitive impairment and even help with diseases such as Alzheimer’s and Parkinson’s.
The high-fat diet helps to support the balance of essential omega 3s and omega 6s which are vital for optimal brain function.
Additionally, ketosis is able to boost mitochondria production and adenosine triphosphate within the brain’s memory cells, thereby improving mental performance and clarity.
Reduced risk of Chronic Disease
A ketogenic diet can boost the body’s defense against a variety of conditions.
By reducing inflammation, and improving mitochondrial function, it can help to mitigate the risk of developing several chronic diseases.
Cancer cells typically possess abnormal mitochondria, which need an increased supply of glycogen.
Ketosis allows for normal cells to be fed while starving the cancer cells, as they are unable to utilize the ketones for energy because of their dysfunctional mitochondria.
Improved Blood Pressure
High blood pressure significantly increases the risk of several diseases and is a leading cause of deaths worldwide.
A low-carb diet has been proven to be more effective than a low-fat diet in reducing blood pressure.
In fact, some claim that it is just as effective as taking pills.
This combined with the weight loss derived from a ketogenic diet, is sure to vastly improve cardiovascular health and function.
It has been proven by numerous studies in the realm of nutrition science, that this form of dieting can have a very positive impact on your overall health and bodily function.
As long as you can find a way to maintain the discipline, the rewards are abundant.
For those that have not been able to gain many results from traditional methods, the keto approach is definitely something worth considering.
It’s important to consult with a healthcare professional before starting any new diet or exercise program.
Potential drawbacks of the ketogenic diet.
While the ketogenic diet has many potential benefits, it’s important to be aware of the potential drawbacks as well.
Some people may experience the “keto flu” during the first few weeks of the diet, which can include symptoms such as headaches, fatigue, and nausea.
Additionally, the diet can be difficult to maintain long-term and may lead to nutrient deficiencies if not properly planned.
It’s important to work with a healthcare professional or registered dietitian to ensure that you are meeting your nutritional needs while following the ketogenic diet.
How to get started on the ketogenic diet.
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The best keto foods
While on the keto diet, most of your diet will consist of foods high in fats coupled with a measured intake of proteins and low carbohydrate intake.
As you will see from our very detailed keto diet food list, keto dieting is NOT a highly-restrictive dieting lifestyle, it also offers you a
variety of foods to choose from; thus, you should not feel overwhelmed.
Ketogenic Diet Food List
Carbs for ketogenic diet.
Keto Carbs
Keto carbs are the amount of carbohydrates you can consume while following a ketogenic diet, which is a low-carb, high-fat diet.
Remembering that the goal is to enter a state of ketosis, where your body burns fat for fuel instead of carbohydrates.
The recommended daily intake of keto carbs is typically between 20-50 grams, depending on your individual needs and goals.
There is what we call the 80/20 rule when it comes to choosing your carbs for your meals.
For the 80% you should select the leafy greens such as kale, asparagus, lettuce, spinach, chard, etc.
Those vegies that have the lowest carb sources, while the remaining 20%, must be from other moderate carb vegetables such as, cabbage, broccoli, cauliflower, yellow onions, etc.
Protein for ketogenic diet
Good Keto ProteinsProtein is important in a ketogenic diet because it helps to maintain muscle mass and supports the body’s metabolic processes.
Additionally, protein can help to keep you feeling full and satisfied, which can be helpful when following a low-carb, high-fat diet.
Proteins should come from fatty sources, for most of the time (80%), such as eggs, bacon, pork, steak, minced/ground beef and lamb.
The remaining 20% should be coming from cheese, chicken, nuts and fish.
Fish and Seafood:
Cod, tuna, hoki scrod, anchovies, mackerel, flounder, catfish, trout, mahi-mahi, halibut, sole, sardines, salmon, halibut, snapper, and calamari.
Always try to opt for wild caught fish to avoid toxins present in commercially reared fish.
Grass-fed Meat:
These include Beef, venison, goat, and Lamb.
Meat from wild animals are also acceptable; however, avoid sausages and meats that come with sugary sauces and those covered in breadcrumbs.
Choose the chunks of meat with more fat since they contain less protein and more fat.
Pork:
Boston butt, Pork chops, ham pork, and loin.
When choosing ham, be on the lookout for added sugar.
Bacon and Sausages:
Preferably, you should buy these at specialty health food stores.
If this is not possible, always read the labels to avoid those which contain fillers such as soy or sugars.
Canned Tuna and Salmon:
Canned tuna and salmon are okay to consume while you are on the keto diet.
However,avoid seafood rich in fillers, crumbed/breaded seafood, and fried seafood.
Vegetable Protein Powders:
Protein supplements such as whey protein, hemp protein, pea, and rice are acceptable.
Whole Eggs:
This includes chicken eggs, and quail eggs which you can prepare through any mean desired; fried, soft or hard boiled, deviled, scrambled, or omelette style.
Shellfish:
Oyster, mussels, lobster, shrimp, crab (not imitation crab that contains additives), clams, scallops, and squid.
Fats on ketogenic diet.
Keto FatsFat is important in a ketogenic diet because it is the primary source of energy for the body when carbohydrates are restricted.
When the body is in a state of ketosis, it burns fat for fuel instead of glucose.
Consuming enough healthy fats is crucial for maintaining ketosis and achieving the desired health benefits of the ketogenic diet, such as weight loss and improved blood sugar control.
80% of the time, fats should come from healthy fat sources like avocado, MCT oil, butter, eggs, fatty meats, macadamia oil.
While the remaining 20%, it should come from other fat sources like chia seeds, milk, flax seeds, nut butters, nuts, etc.
But remember, these options from the 20% must be consumed in moderation as the carbs can add up easily.
Because these are your main sources of energy while you are on this diet, go for the types of fats and oils you enjoy.
Ketogenic diet fats list.
Omega 3 fatty acids from fish such as tuna, shellfish, and salmon
Fish supplements or krill
Monounsaturated fats such as egg yolks, avocado, and butter
Vegetable oils such as olive oil, coconut oil
Non-hydrogenated beef tallow, ghee, and lard.
Duck and chicken fat
In order to make it easier to stick to this diet, be aware of which types of fat your body can tolerate.
Many people seem to have zero or very low tolerance of vegetable oils and mayo.
This may be a good thing because most of these oils are rich in omega 6 fatty acids – the kind that is bad for your body’s cholesterol levels.
In this case, work with the listed monounsaturated fats to reduce the inflammatory effect brought about by polyunsaturated fats.
Nevertheless, work to balance both fats because you cannot survive on monounsaturated fats alone (You need a lot of fats and oils).
Even then, avoid hydrogenated fats such as margarine to reduce the amount of trans-fats you eat.
Ketogenic diet vegetables.
Keto Vegetables based on 100 gram servingVegetables are important for a ketogenic diet.
They provide essential vitamins, minerals, and fibre that can help support overall health and digestion.
However, it is important to choose low-carb vegetables that fit within the daily carb limit for the diet.
For these foods, try to opt for organic ones or better yet, grow your own to avoid all pesticide toxins.
Avoid starchy vegetables (corn, sweet potatoes, potatoes, peas, and winter squash) that are high in carbs.
Instead, opt for moderate intake of sweet vegetables (squashes, peppers, tomatoes, and carrots).
Dairy is allowed on the ketogenic diet, but it’s important to choose high-fat, low-carb options like full-fat cheese, butter, and heavy cream. Some people may choose to avoid dairy altogether on the ketogenic diet, but it’s not necessary for success on the diet.
When choosing dairy products for a keto diet, look for options that are high in fat and low in carbs.
Good choices include full-fat cheese, heavy cream, butter, and Greek yogurt.
Avoid dairy products that are high in carbs, such as flavoured yoghurts and milk.
Ketogenic diet dairy list.
Mascarpone cheese
Unsweetened whole milk yoghurt (limit intake of this type of yogurt because it is a little high in carbs)
Full fat sour cream (do not forget to check for additives)
Full fat cottage cheese
Heavy whipping cream
In any case, always go for raw milk products and if you do not have easy access to them, go for the organic ones.
Drinks for ketogenic diet
Keto Drinkstaying hydrated is important on a ketogenic diet.
It is recommended to drink at least 8 glasses of water per day, and even more if you are physically active. Additionally, electrolytes such as sodium, potassium, and magnesium are also important to replenish, especially during the initial stages of the diet.
Keto drinks are beverages that are low in carbohydrates and high in healthy fats, making them perfect for those following a ketogenic diet. It’s important to read labels and avoid drinks with added sugars or high carb counts.
Here are some of the best low carb drinks that you can definitely consume together with your keto meals.
Bulletproof coffee
Decaf Tea
Flavoured seltzer water
Decaf coffee
Water
Herbal tea
Lemon and lime juice (limit intake)
Clear broth or bouillon
Ketogenic diet and nuts.
Keto Nuts based on a 30 gram (1 OZ) serveNuts and seeds can be an important part of a ketogenic diet.
They are high in healthy fats and low in carbs, making them a great snack option.
However, it’s important to watch portion sizes, as nuts can be high in calories.
Nuts and seeds are a great snack option for those following the keto diet.
Some of the best options include almonds, macadamia nuts, pumpkin seeds, chia seeds, and flaxseeds.
These options are high in healthy fats and low in carbs, making them a perfect fit for the keto diet.
Other nuts such as chestnuts, pistachios, and cashews contain a higher amount of carbs; thus, you should carefully monitor their intake.
Nuts are best soaked for some time before roasted.
Nut flours:
These are necessary because while you are on this diet, it does not mean baking no longer fits into your life.
Nut flours such as almond flour will suffice.
Keto diet sweeteners.
Keto sweetenersSweeteners are important in the Keto diet because they provide a way to satisfy sweet cravings without consuming sugar, which is not allowed on the Keto diet.
Many Keto-friendly sweeteners, such as stevia and erythritol, have zero or very low glycemic indexes, meaning they do not raise blood sugar levels and do not interfere with the body’s state of ketosis.
However, it is important to use sweeteners in moderation and choose natural, unprocessed options.
The best keto sweeteners are those that have zero or very low glycemic index, such as stevia, erythritol, monk fruit, and xylitol.
The worst keto sweeteners are those that are high in carbs and sugar, such as honey, maple syrup, and agave nectar.
It’s important to choose sweeteners that fit within your daily carb limit and don’t cause blood sugar spikes.
Ketogenic diet sweeteners.
Erythritol
Splendor-liquid
Inulin and Chicory root
Lo Han Guo
Liquid Stevia
Xylitol
Swerve
Spices on the keto diet
Spices are important on a keto diet because they can add flavour and variety to meals without adding carbs or sugar.
They can also have health benefits, such as reducing inflammation and improving digestion.
Additionally, some spices, like cinnamon and turmeric, have been shown to have a positive impact on blood sugar levels, which is important for those following a low-carb diet like keto.
Just be sure to choose spices that don’t contain added sugars or carbs.
Spices allowed on the keto diet.
Sea salt
Peppermint
Ginger
Basil
Chili pepper
Cloves
Thyme
Cilantro or coriander seeds
Rosemary
Black pepper
Cumin seeds
Oregano
Turmeric
Cayenne pepper
Cinnamon
Mustard seeds
Parsley
Dill
Sage
As you can see from the above very detailed list, keto diet is NOT a highly-restrictive dieting lifestyle, it also offers you a
variety of foods to choose from; thus, you should not feel overwhelmed.
However, there are foods you should avoid to achieve optimal ketosis as your body makes the switch from using glucose to synthesizing fats for ketones.
In the next section, we shall outline the foods you should avoid.
Food To Avoid On A Keto Diet
Keto Foods to avoid
If you stick to the food listed in the previous section, you do not have to worry about not achieving optimal ketosis.
On the same note, as you increase intake of those foods, you should also be on the lookout for the following foods to avoid on a keto diet that may hinder ketosis:
Avoid all grains;
The keto diet is low in grains because they are high in carbohydrates, which can kick your body out of ketosis (the metabolic state that the keto diet aims to achieve).
Grains like wheat, rice, and corn are also often processed and refined, which can lead to spikes in blood sugar levels and inflammation. Instead, the keto diet focuses on low-carb, high-fat foods like meat, fish, eggs, and non-starchy vegetables.
Also, avoid all products made from grains; these include foods such as crackers, pasta, pizza, and biscuits/cookies.
Avoid refined fats and oils;
Refined fats and oils, such as vegetable oil and margarine, are highly processed and often contain unhealthy trans fats.
These types of fats can increase inflammation in the body and have been linked to an increased risk of heart disease.
On the keto diet, it’s important to focus on healthy fats, such as olive oil, avocado oil, and coconut oil, which provide essential nutrients and support overall health.
Avoid products like sunflower, canola, grape seed, corn oil, soybean, and Trans-fats such as margarine.
Avoid milk;
Milk is not keto-friendly because it contains lactose, a type of sugar that can spike blood sugar levels and kick you out of ketosis.
Additionally, milk is relatively high in carbs, with a cup of whole milk containing around 12 grams of carbs.
For these reasons, many people on the keto diet choose to avoid milk and opt for alternative dairy products like heavy cream or almond milk.
For coffee, replace milk with reasonable amounts of cream.
Avoid tropical fruits;
Tropical fruits like mangoes, pineapples, and bananas are high in natural sugars and carbohydrates, which can quickly kick you out of ketosis and hinder your weight loss goals.
It’s best to stick to low-carb fruits like berries and avocados while on the keto diet.
Avoid fruit juice;
Fruit juice is high in sugar and carbohydrates, which can quickly kick you out of ketosis.
Even 100% fruit juice contains natural sugars that can spike your blood sugar levels and hinder your weight loss progress on the keto diet. It’s best to stick to low-carb, high-fibre fruits like berries in moderation.
Avoid all artificial sweeteners;
Artificial sweeteners can actually hinder weight loss on the keto diet.
They can cause cravings for sweet foods and can also disrupt the gut microbiome, which can affect digestion and overall health.
Additionally, some artificial sweeteners can raise blood sugar levels, which can kick you out of ketosis.
So avoid anything containing Aspartame, Sucralose, Saccharine.
It’s best to stick to natural sweeteners like stevia or monk fruit on the keto diet.
Avoid alcoholic sweet drinks;
Sweet alcoholic drinks, such as cocktails and mixed drinks, are often high in sugar and carbs, which can kick you out of ketosis and hinder your weight loss progress on the keto diet.
Additionally all beers, and sweet wines should be avoided.
It’s best to stick to low-carb options like vodka, gin, and tequila mixed with soda water or sugar-free mixers.
Avoid Soy products;
Soy products are often avoided on the keto diet because they are high in carbohydrates and can interfere with ketosis.
Additionally, some people may have an allergy or sensitivity to soy, which can cause digestive issues and other health problems.
It’s best to stick to low-carb, high-fat foods like meat, fish, eggs, and non-starchy vegetables on the keto diet.
Now that you know what to eat and what to avoid, is there a way to guarantee faster adoption of ketosis?
The answer is yes.
The following section shows you such tips.
Tips For Ketogenic Diet
Tips from real Keto dieters
Follow these tips for the keto diet and get Into Ketosis fast.
It takes 48 hours to get into ketosis. To get there, you must correctly adapt to the keto diet.
Below are tips that should help you do just that and get your body into ketosis faster:
To get into ketosis faster, eat less than 20g of carbs a day.
Drink water, about 100 ounces per day.
Validate yourself;
Getting some validation that the diet is actually working will be a great motivation to keep you on a diet considering the intimidating nature of the first few days of the diet.
Do not panic;
Be aware of the keto flu coming your way.
The dizziness, the irritability, and fatigue you will be feeling on the first three days may have you experiencing mood swings but don’t give in just yet.
Reward yourself with bacon and delicious keto friendly foods as you crave for carbs and sugars.
The craving will disappear as long as you’re full.
Consume more salt;
This is really important.
While on a keto diet, your body does not retain water as it normally would; hence, electrolytes like sodium quickly flush out of your body.
Therefore, you need constant replenishing; otherwise, you will feel awful. As indicated earlier, opt for sea salt.
Never open the door to hunger;
When you feel the tiniest bit of a hunger pang, immediately eat high-fat low-carb foods.
The moment you get too hungry, it forms the temptation pathway.
Remember: go simple;
Do not over plan things because when you do, you may end up making everything strict and less fun.
The keto diet is fun; keep it so.
Remember: this is not a high protein diet;
The keto diet is high fat, low carb, and moderate protein diet.
Moderate is the key word here.
Embrace the fat;
Eat fat to lose fat that is your new motto.
Do not shy away from the fat because it is your ticket to a healthier you.;i>
Keto Diet Mistakes
Here are the common keto diet mistakes you should avoid.
Nobody is perfect, and no diet is perfect.
As you adopt this diet for good health and weight loss, you are bound to make several mistakes, this is normal.
The best way to avoid, or minimize the effects of mistakes is by learning and preparing for common mistakes.
Below is a list of common ketogenic diet mistakes that dieters make:
Eating Too Many Carbs;
There is no exact definition of what ‘low carb’ means.
Some would say it is simply anything under 100 to 150 grams a day simply because they get amazing results with this range.
However, this may be excessive if your aim is to have plenty of ketones in your bloodstream.
Most keto dieters go for under 50-grams of carbs per day to get into optimal ketosis.
Anything beyond that is termed as excessive.
Eating Too Much Protein;
Remember: the keto diet is all about protein moderation.
Impatience;
As you adopt a keto diet, you need patience: patience to get into ketosis and patience to adapt to ketosis.
Understand that previously, your body’s main source of energy was carbs; now, it has to adapt to a new source of energy, fats.
The body requires time to do this; therefore, be patient.
Obsessing Over The Scales;
The number on your weigh scales should not determine your keto diet success.
Let this be the least of your worries.
Just live life and enjoy your diet.
Weight loss will happen; do yourself a favor and keep away from those scales.
Not Eating Enough Fats;
The unrestricted consumption of fats may seem excessive.
However, the keto diet is a high-fat diet. Just trust keto and enjoy the fat.
Remember, you should eat the right kind of fats, preferably monounsaturated and saturated fats.
Eating Processed Keto’ Foods;
When you are on a keto diet, always think about it this way:
the intention is to eat natural ingredients and not foods that come in wrappers such as Atkins bars and Quest bars.
Although you can occasionally eat these, the idea is for a large portion of your diet (we are talking about 70-80% of your entire diet) to consist of natural ingredients.
Being After A Quick Fix;
If this is your aim, do not start the diet. The Keto diet is more of a lifestyle change than a short-term diet plan.
Dropping a few kilos or pounds and then going back to your normal bad eating habits will be a waste of time.
Indecisiveness;
Half-heartedly adopting the keto diet could be the worst thing you could do to yourself because you are just wasting time.
If you are not all in, you will not survive through the temporary effects that come with adopting the diet.
Decide on what you want and think of everything you will gain by going keto to keep you motivated.
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