Keto Diet 101: a Beginners Guide to Understanding Keto
The Ketogenic Diet also known a
The Ketogenic Diet also known as Keto is one of the most popular diets right now, because of the effectiveness in weight loss and the health benefits it provides.
It became insanely popular a few years back, and it is still gaining traffic all over the globe.
If you are wondering what all the buzz is about this diet, or interested to get started and want to know the details of the diet, then keep reading. This is keto diet 101.
I will share all about the Ketogenic diet in all its low-carb, high-fat glory. Sit back and learn about this fantastic diet.
Many people have a lot of questions about what precisely the Ketogenic diet is, how does it work, can you lose weight, what foods are you able to consume and so on. I thought it would be great to share how this diet works, potential benefits, things to consider before starting and more. I hope you find this keto diet 101 post very helpful for your keto diet journey.
What Exactly Is The Ketogenic Diet
The Keto diet is very low carb and a high-fat diet, with a moderate amount of protein.
It is helping many shed their body fat fast.
There has been research, that shows that the Ketogenic diet can benefit epilepsy, help fight against cancer, diabetes, and so much more.
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Those on the keto diet tend to feel more high energy during the day and feel healthier all around.
When you cut out most of the carbs in your diet, your body goes into what is called Ketosis, where it starts to burn the fat that is stored and uses it for fuel.
When you cut out most carbs, your body looks for a source of energy to fill the void of those carbs. That is where it picks up the fat.
Ketosis will give you the result of shedding unwanted weight, more energy, and feel a lot better all around, and not so sluggish.
Can You Lose Weight On The Keto Diet
While this diet might not work for everyone on losing weight, but many reports that they are losing weight.
Once your body goes into ketosis that is when you begin to lose the weight.
Losing weight on the keto diet is a huge selling point for many.
A lot say that after so long you start to maintain the weight you are at after the initial drop. But, we have to remember that every single human body is a little bit different and no promises can be made.
Foods That Are Approved For The Ketogenic Diet
If you are curious what types of foods that are approved on the keto diet, check out the quick guide below.
With the Ketogenic diet, you don’t count calories like some diet plans, you mostly monitor your carb intake.
- Meats| Ham, Bacon, Chicken, Sausage, Red meats, turkey
- Fish| Mackerel, Tuna, Salmon, Trout (look for fatty fish)
- Dairy| Unprocessed cheese, butter, cream
- Eggs| They recommend organic or farm fresh
- Nuts and Seeds| Pumpkin, Flax, Chia, Almonds, Pecans
- Healthy Oils| Coconut, Avocado, Olive Oil
- Low Carb Veggies| Peppers, Tomatoes, Onions, Broccoli, Cauliflower, Avocado
There are a lot of foods that you can eat on this diet.
You can find online recipe books that are full of recipes for you to make that follow the keto diet.
Types of Snacks That Are Approved
Food is a significant factor, to any diet. You want to make sure the foods you can eat are ones you will be able to stick with over a time period. The keto diet allows you quite a bit of options when it comes to food which is really lovely.
- Bulletproof coffee with that MTC oil
- Hard boiled egg
- Nuts or seeds
- Keto cookies or desserts
- Protein Shake
- And More
Downsides to Keto Diet
Some might experience what is called the Keto flu, it starts in the early stages of the diet. It makes you feel nauseated, struggles with sleeping, headaches, brain fog, and more. You feel pretty terrible, but you can help calm the symptoms by drinking sugar-free Gatorade or Powerade or even sipping on some bone broth.
You also might find you tend to be a bit more constipated. Making sure to drink enough will help, or you might even find you need a supplement to help regulate your body.
Supplements For When On the Ketogenic Diet
Here are some supplements you might consider taking while you are on the keto diet. These supplements will help give you a balance of nutrients and minerals in your body.
Protein Powder| Protein shakes and powders can be used if they have no added sugar or carbs. They are an excellent source of protein and easy to drink when you are on the go. Order online and sweeten it up with a little Stevia for that sweet factor you might crave.
Exogenous Ketones| This supplement is not to be taken regularly when you are not on the Ketogenic diet. It can raise your ketone levels, so only consider when you are on this diet, and I would even talk to your doctor about how to safely take this.
MCT Oil| This oil is excellent to have on hand when you are on the keto diet. It can help boost your energy levels, and great to toss in your bulletproof coffee!
People Who Should Not Try The Keto Diet
It is always recommended to reach out and talk to your doctor before you attempt a new diet, like keto. There are some people who especially need to consider not doing the keto diet or talking to their doctor first.
Bariatric Patients| If you have had surgery and don’t have much capacity in your stomach, you should not start the keto diet. Since this is a high-fat diet, it will be a lot harder for your body to digest those foods.
Pregnant/Breastfeeding| If you are pregnant or breastfeeding you need to consult with your doctor. By following a diet like this especially while pregnant can lead to issues with the growth of your baby.
Kidney Issues| If you struggle with kidney issues or even prone to kidney stones you might want to avoid this diet. It can cause changes in your potassium and also sodium.
If you are thinking about starting keto, be sure to check with your doctor before starting any plan.
If you do start or have started or had any questions, let me know. I’d love to hear from you!