The Beginners Guide To The Keto Diet
The Beginners Guide To The Keto Diet
I'm sure most of you are familiar or have at least heard of the keto diet. It's quickly become one of the most popular and beloved diets out there and for good reason! After all, the keto diet is great for weight loss and helping you look and feel better.
However, it can be a bit confusing when you first start. It's a major departure from the typical western diet. But don't worry, we've got you covered!
So how do you start the keto diet? What kinds of foods are okay to eat, and which aren't?
1. What is the Keto Diet?
First, let's start off by talking about what the keto diet is. In short, the keto diet is a low carb and high-fat diet that turns your body into a fat burning machine. But what is the main goal of keto?
Well, that's pretty simple! The primary goal of the keto diet is to switch your body from a glucose burner to a fat burner. Basically, making your body's primary energy source fat!
When you're on the keto diet, you put your body into a state known as ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain.
The keto diet also comes with many benefits including:
Controls blood sugar and helps reduce type 2 diabetes
Improves energy and mental performance
Helps treat epilepsy
And much more!
2. What To Eat on the Keto Diet
Now that we have a better understanding of what keto is, let's talk about how to eat on the keto diet. It can be a bit difficult at first, as most of us are used to eating lots of carbs. However, there are a lot of things you can eat on the keto diet! There are also plenty of great recipes out there for any craving you might have.
When on the keto diet, you'll want to keep your carb consumption to 50 grams or less per day.
Here are some basics of the keto diet:
Protein: Your protein should be consumed in moderation, as the keto diet mainly focuses on fat. Some good protein options include Grass-fed beef, fish, chicken, eggs, and bacon.
Oils and Fats: Fats are the primary focus of the keto diet. Here are some good fats to add to your meal: Avocado oil, olive oil, coconut oil, butter, and heavy cream. Try and limit your consumption of sunflower oil, Safflower oil, and Corn oil.
Fruits and Veggies: Some good choices for fruits and veggies include avocado, leafy greens, asparagus, berries (raspberry, strawberry, blueberry, etc.), cantaloupe, and kiwi. Avoid starchy veggies like potatoes and corn.
Nuts and Seeds: Nuts and seeds are perfect snacks, and are a key ingredient in many keto recipes. Some good options are walnuts, almonds, flaxseeds, chia seeds, and macadamia nuts.
Some other notable components of the keto diet are dairy products (like cheeses) and sweeteners like stevia, erythritol, and xylitol. As you can see, there are a lot of great food options when it comes to the keto diet!
3. Creating a Keto Meal Plan
If you decide to start keto, there are a few things you will want to keep in mind when creating a meal plan. Roughly 60 to 80 percent of your calories will come from fats. That means you’ll eat meats, fats, and oils, and a very limited amount of non-starchy vegetables.
Additionally, the remaining calories should come from protein. You should aim for about 1 gram (g) per kilogram of body weight.
Finally, you should limit your carb intake to 20 to 50 grams per day. This will help keep your body in ketosis!
The Keto for Beginners Takeaway
While the keto diet may seem intimidating at first, it's actually pretty simple. There are also plenty of amazing recipes for dinners, desserts, snacks, and and any other meal! So if you find yourself craving something sweet or savory, search for some recipes!
Want to learn more about the benefits of the Keto lifestyle? Then I encourage you to grab your Free Keto Quick Start Guide Today! My main goal is to take your personal health on a transformative journey from a place of lethargy and carb addiction to that of euphoria and fat-burning. My experience, training, and passion are all about educating and empowering women to get results; not just in terms of fat loss, but in improving their overall quality of life, and the lives of those around them. It is my pleasure to serve you and help you find a happy and healthy lifestyle with Ketogenic Living, so let's connect!