A BEGINNER’S GUIDE TO THE KETO DIET

GUIDE TO KETO DIET

Many of you have probably heard a friend mention the Keto Diet. It is a new diet that has been spreading quickly. But it is funny that while the name hasn’t made its way out, the exact details that make this diet effective haven’t. In this guide we are going to help you understand the Keto Diet and with that, introduce you to how you can engage in the diet.

WHAT IS THE KETO DIET?

​Keto refers to the fact that the diet is ketogenic. While participating in this diet, you are forcing your body to produce more ketones. Ketones are a type of fuel molecule.

​These ketones work to power your body when you don’t have high levels of glucose, aka blood sugar. But how does the diet force your body to produce this fuel?
keto diet guide lose weight
​When the body intakes a low amount of carbs and only a moderate amount of proteins, your body is triggered to start producing ketones from your intake. The reason you are only eating moderate proteins is due to the fact that protein itself can be made into blood glucose, the fuel for your body that you are trying to replace.
​Ketones don’t just power the body, they power the brain.
​The idea behind this is that instead of burning insulin or other energy sources, you are burning fat. Essentially, the ketones force your body to burn fat 24/7. The fat that is burning? That is your weight burning off. But you get more than that. You get the added benefit of increased energy and reduced hunger. Reduced hunger means you also add less fat to your body along with less bad things, such as snacks.
Keto Guide
​The benefits mentioned above that help with the brain are the original reason that this diet was created. It has only recently become connected to fat loss.

Ketogenic diets were designed to help fight a number of neurological diseases, including epilepsy and Alzheimer’s.

​Another major benefit of the Keto Diet is that it can help to counter the effects of type II diabetes. It can even reverse some of the effects of diabetes, depending on what stages you are in. 

Studies have shown that over 90% of people who are on ketogenic diets can reduce the amount or completely stop taking diabetes related medication. It is important to keep in mind that it depends on many factors, including how long you have had diabetes for.

While fasting gets you into a ketosis state where you are burning fat around the clock, it is very hard to fast. And in order to fast for a continued period of time, you are losing out on other needed nutrients. The Keto Diet achieves the same effect but in a healthier way. A way that is easily sustainable.
Eat Healthy food
It is important to note that you might burn fat by just going through the Keto Diet. But you will not burn the maximum amount. To burn the most fat possible, you should mix your Keto Diet with exercise. A proper exercise regimen should be developed and this is often a place that a fitness coach can help you.

However, mixing in regular activity such as runs, time at the gym, swimming, or other calorie/fat burning activities will help greatly.

WHEN TO AVOID THE KETO DIET

In general, the Keto Diet is safe for most people. You aren’t required to take any medications or reduce good intake on your body. Those who should avoid the Keto Diet are those with diabetes (type I), high blood pressure, or those who are breastfeeding. If the Keto Diet still sounds like something you want to do, speak with a doctor before undertaking the diet.

Added to those, anyone with a very serious medical condition might want to speak with their doctor about the Keto Diet. It is important to note that we aren’t medical professionals and any time you feel unsure about a diet, we suggest speaking with a doctor and/or nutritionist.

HOW DO YOU EAT ON A KETO DIET?

​When on the Keto Diet you generally want to keep the number of digestible carbs that you take in to a low. That means eating low carb options. For the best results possible you want to have under 20 grams of carbs per day. In order for the state of Ketosis to be reached though, you must be under 50 grams per day. So there is some wiggle room.
What to avoid in keto diet

HERE IS A LIST OF FOOD THAT YOU CAN EAT FOR KETO DIET:

  • Meat (Cold Cuts Have Some Carbs)
  • Seafood and Fish
  • Eggs (1 Carb)
  • Cheese (Most Have Two Carbs)​
  • Avocados (Two Carbs)
  • Coconut Oil/Olive Oil
  • Cottage Cheese
  • Plain Greek Yogurt
  • Nuts/Seeds
  • Berries (Some Carbs)
  • Butter​
  • Tea or Coffee without additives 
  • Cream (Some Carbs)
  • Shirataki Noodles
  • Olives (A Few Carbs)
  • Above Ground Vegetables (All Have Some Carbs)
    • Kale
    • Cauliflower
    • Spinach
    • Brussel Sprouts
    • Broccoli
    • Lettuce
    • Cucumber
    • Cabbage
    • Zucchini
​As you will have noticed, most of the food on this list are those that are healthy for you anyways. The importance is that you eat the right amount of them and the right foods that are healthy for you.

What you are looking for is reduced carb foods. It is okay if those foods contain fats, especially healthy fats, but by eliminating carbs, you are eliminating most of the food that aren’t healthy for you anyways.

WHAT CAN YOU DRINK?

What to drink for keto
You probably noticed that the only drinks we included on this list are coffee and tea. And it is important to notice that we specifically listed unsweetened.

​When you add sweetener you are adding carbs to the drink. Adding a very small amount of milk or cream might be fine, but you don’t want to go overboard. You can also have a little bit of wine every now and then.
Some diet soft drinks are acceptable, and a glass of coconut water is okay if you calculate the 9 carbs that it will add to your daily carb intake.

As far as other alcohols go, you can have any zero carb alcohol such as whiskey, brandy, tequila, dry martini, or vodka. Mixed drinks become complicated as they often involve adding carbs to the alcohol. For example, a small margarita is 8 grams of carbs or a cosmo is 13. Gin and tonic? 16.

WHAT FOODS ARE YOU GOING TO AVOID?

​We have already mentioned what you want to avoid in context of nutritional ingredients: carbohydrates. But what foods have bad levels of carbohydrates? Let’s take a look.
  • Fruit
  • Potatoes
  • Pasta/Most Noodles
  • Breads/Donuts/Bagels
  • Beer
  • Candy/Chocolate
  • Sodas
  • Juices
  • Rice
avoid pasta
​What it comes down to is avoiding processed foods, sugary foods, and foods with gluten in them. 

DO I NEED TO START COUNTING CARBOHYDRATES?

Carbohydrate counting is very beneficial in the beginning. It helps you get an idea of what you can take in and what you can’t while you get a feel for the diet. The reason this helps is it shows you that you can’t have any “bad” foods.

Once you get on the diet though and start using the list of approved foods, you will find that there isn’t a need to track your intake. The foods you will pick off the list for the most part are free of carbs. What you might want to track is the amount of alcohol or other drinks that you take in.

MODIFICATIONS TO THE DIET

You can make modifications to the diet and there are some specialized Keto Diets that already exist. These diets have specific targets. Such as creating a diet cycle, targeting carbs for workouts, and increased protein diets. Most of these haven’t been studied though.

The only two diets that are well studied are the standard diet that we talk about in this article, and a high protein ketogenic diet.

THE HIGH PROTEIN KETO DIET

​Just to provide context on the high protein Keto diet since it also shows results is that you are balancing in more protein. You want to aim for a specific balance of proteins, fats, and carbs. Fats should make up about 60% of your intake, protein about 35%, and finally, carbs only about 5%.

FINAL THOUGHT

Keto diet healthy you
​A Keto Diet is a very simple diet to undertake in order to start losing weight. The amount of weight that will come off is great, as long as you combine your diet with proper exercise. It doesn’t even take much work to stay on the diet, as once you get in the grove, you don’t need to count your caloric intake. Those looking to lose weight, increase energy, improve memory, reverse diabetes type II, or just improve their body should consider the diet.

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