Ketogenic Diet Guide for Beginners

Human body is a complex system. The structure and function of the organelles that make up the system are influenced by certain hormones, the metabolic effects of nutrients, and food habits. And with proper diet and supplementation, the body responds appropriately to its host’s dietary goals, resulting in sustained physical and mental health but, most importantly, weight elimination.

One such diet recommendation for improving body weight is the Ketogenic Diet. In this guide, we will discuss the many intricacies of this regimen, including its benefits and dietary requirements.

What Is Keto Diet?

The ketogenic diet, also known as the high-fat diet, is a diet plan that focuses on consuming high amounts of fat and protein while limiting carbohydrate intake to a bare minimum. This diet pushes the body to utilize fat as the primary source of energy and this change in energy production results in slower digestion and the burning of calories.

By supplementing the high-fat diet with Ketone producing foods and chemicals, the body is sent into Ketosis more easily than with a high-carb diet. Ketosis is a natural process in which the body relies on fat for energy. During this period, the body begins burning its fats instead of carbohydrates, which causes an increase in weight loss.

The right weight loss is not achieved easily, and its benefits are only reaped when the body is able to sustain the Ketosis state over a long period of time.

What Should You Know Before You Start Keto Diet?

1. Say Goodbye to Carbs & Sugar:

As mentioned earlier, the Ketogenic diet restricts the intake of carbohydrates, but this is not as stringent as it is to be believed. High-fat foods should comprise 60% to 80% of the total calorie intake, with most of them being fatty fish, extra virgin olive oil, avocado, and nuts. Your daily intake of carbohydrates should not exceed 5% to 20%, which is easily achieved by limiting the intake of bread, pasta, rice, cereals, potatoes, and fruits.

2. Commitment:

As with most other diets, the Ketogenic diet is not a diet, but a lifestyle change that must be undertaken continuously for a long period of time. It is advisable to decide on this diet only after the proper consultation with a doctor and a dietitian. Dieting usually fails because people give up too soon. To stick to this diet for a longer duration is not easy. But if you have the conviction to see this through, this will be a great journey to make.

3. Consult with a Doctor:

While changing your lifestyle for a better and healthier body is a good idea, professionals warn against embarking on any diet without consulting a doctor, as it can have dangerous health consequences. Your doctor will evaluate your medical history and assess the level of physical fitness, and then can provide you with the needed advice on how to start.

What to Eat on the Keto Diet?

For optimum body composition and performance, your diet should contain the following foods:

1. Fatty Fish and Meat

This is the perfect food to consume on a Keto diet. It is a source of high-quality protein that is easily digested by the body and has no sugar levels. For people who are diabetic or those who need to take care of their blood sugar levels, fatty fish and meat are  great options.

Examples of seafood and fish:

  • Salmon
  • Sardines
  • Mackerel
  • Cod
  • Tuna

Examples of meat:

  • Lamb
  • Beef
  • Pork
  •  Duck
  • Chicken and Turkey with skin

2. Avocado and Coconut

There is good source of healthy fats that reduces cholesterol levels and promotes weight loss. The fats in avocado and at coconut are digested easily and are not stored by the body.

Use avocado oil as a cooking oil daily, and coconut oil and coconut flour as a baking ingredient.

3. Nuts

Nuts are packed with healthy fats and should be a part of your diet. They are also high in fiber, which is an important element for your body to absorb healthy fats.

 Best example is an almond flour, which will become your best friend at your kitchen.

4. Leafy Greens

Leafy greens are a great source of vitamin A and fiber that helps you keep the hunger pangs away. They are also a great source of antioxidants, which prevent the body from the damages caused by free radicals.

5. Sweeteners Like Stevia & Erythritol

Sweeteners like stevia and erythritol are safe on a Ketogenic diet, as they do not contain sugar or carbs and are much better than other alternatives that are often prescribed.

Foods and Drinks to Avoid

There are certain foods and drinks that should be avoided on the Ketogenic diet:

1. Grains

  • Wheat (all kinds of bread and pasta)
  • Oats
  • Amaranth
  • Millet
  • Wheat
  • Rye
  • Sourdough
  • Oats
  • Corn
  • Buckwheat
  • Sandwich wraps
  • Quinoa
  • Sorghum
  • Barley
  • Rice

Despite the great nutritional value, grains are bad choice for the Keto diet as it contains a large amount of carbohydrates and sugar. As well as gluten, known as inflammatory agent.

2. Beans and legumes

Beans provide fiber and vitamin B nutrients, but they are not a great fit for the keto diet due to their high starch (carb) content. An exception is green beans, as they are less starchy than dried beans. Avoid legumes like kidney beans, green peas, chickpeas, lentils, black eyed peas and so on.

3. Juices, smoothies, and sodas

Apart from being high in calories, it is a sugar-containing drink and it should be avoided on a keto diet. A glass of juice or soda, like Coke, can contain as much as 33 g of carbs, and up to 50-gram sugar per can, a lot of fructose and glucose. Yet, there are exceptions, including lemon and lime juices, which are low in carbs but full of flavor.

Or just a regular unflavored mineral water with slice of lemon could be a good option.

4. Milk & and some dairy products

These are avoidable on a Keto diet. Aside from containing calories and carbs, they also contain lactose, a sugar found in milk.

What to avoid or limit from dairy include:

  •  Milk
  • Yogurt
  • Ricotta
  • Cottage cheese (limit up to 2 tbsp in a week)

Keto-friendly cheese like:

  •  Gouda
  •  Brie
  • Blue cheese
  •  Cream cheese
  • Havarti
  • Swiss
  • Cheddar
  •  Parmesan
  • Mozzarella
  • Feta
  • Pepper Jack
  • Provolone

 Most of those kinds of cheese are very low in carbs.

 For example:1 oz. (28 grams) of cheddar cheese provides 1 gram of carbs, 6.5 grams of protein, and a good amount of calcium.

5. Fruits

Fruits are very high in sugar and carbs, there is another taboo on the keto diet. That includes all fresh fruits, canned fruits, dried fruits, and fruit smoothies.

There are some options in berries that are lower-sugar and high in fiber

like strawberries, blueberries, blackberries, and raspberries.

Avoid :

Bananas

Apples

Papaya

Mango

Grapes

 Tangerines

Oranges

Melon

Dried fruits like:

Cranberries

Raisins

Plums

Apricots

6.Starchy Vegetables

Starches are classified as complex carbs, since they consist of many sugar molecules joined together.

Avoid:

Potatoes

Carrots, (limit up to 4 baby carrots in a week)

Beets

Butternut Squash

Sweet potato

Conclusion:

A ketogenic diet with its low-calorie intake and high fat intake is considered a great alternative to controlling weight, as it helps burn up the excess fat in your body. If you find yourself being unsatisfied with the way you look, you can try the Keto diet as a first step to achieve your fitness goals and improve your health, because KETOGENIC DIET, known as anti-inflammatory diet. It can improve your mood, gives you lot of energy, decrease some chronic pain.