Ketogenic Diet - A Beginners Guide to Keto.

Ketogenesis Pathway

By Ernest AbotsiPublished 4 years ago • 5 min read

Ketogenic Diet - A Beginners Guide to Keto.

The ketogenic diet is a low-carb, high-fat eating plan. The goal is to elicit nutritional ketosis in the body. Ketosis occurs when the body is running on fat for fuel rather than glucose from carbohydrates or protein.

The ketogenic diet has been used to treat epilepsy patients since the 1920s and is currently undergoing clinical trials for other neurological disorders.

As with any new eating plan, it’s important to start slowly with a few alterations to your current diet. This will allow you to see what works best for your lifestyle while also noticing how different foods make you feel.

There are many myths about the ketogenic diet that this guide will help clear up. It will also provide some tips on how to start out, what types of foods you should eat, and what recipes you can try.

Get My FREE KETO DIET COOKBOOK Full of Essential Recipes for FREE.

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What is the Ketogenic Diet?

The ketogenic diet has been used to treat epilepsy patients since the 1920s and is currently undergoing clinical trials for other neurological disorders.

There are many myths about the ketogenic diet that this guide will help clear up. It will also provide some tips on how to start out, what types of foods you should eat, and what recipes you can try.

Get My FREE KETO DIET COOKBOOK Full of Essential Recipes for FREE.

The Benefits of the Ketogenic Diet

The ketogenic diet has been used to treat epilepsy patients since the 1920s and is currently undergoing clinical trials for other neurological disorders.

There are many myths about the ketogenic diet that this guide will help clear up. It will also provide some tips on how to start out, what types of foods you should eat, and what recipes you can try.

Get My FREE KETO DIET COOKBOOK Full of Essential Recipes for FREE.

Starting the Ketogenic Diet

The ketogenic diet is a high-fat, low-carb, moderate protein eating plan. The goal is to get the body into a state of ketosis. Ketosis is when your body starts using fat for fuel instead of carbs or protein.

When starting the ketogenic diet, it's important to start slowly with a few changes to your current diet while also noticing how different foods make you feel.

There are many myths about the ketogenic diet that this guide will help clear up while also providing some tips on how to start out, what types of foods you should eat, and what recipes you can try.

Setting yourself up for success

Everyone knows that starting something new can be tough. You may not know where to start, what to do, or how it will make you feel. But luckily, there are some very simple things you can do to set yourself up for success in your new eating plan.

If you're just starting out with the ketogenic diet, it's best to ease in by reducing your intake of carbohydrates and increasing your intake of fats.

This way, your body won't have to go through the process of producing ketones on its own since they'll already be present in your system due to the high amount of fat you'll be eating.

Being aware of these very simple steps is an important part of any dieting journey. It's also important when starting a new eating plan like the ketogenic diet. By easing into it and setting yourself up for success, you're more likely to stick with it long term.

Meal planning

One of the most important aspects of the ketogenic diet is meal planning. It helps you to make sure you are consuming enough fat, protein, and calories each day.

The first step to meal planning is deciding on your day’s macronutrient ratios. These are the proportions of fat, protein, and carbohydrates that you eat per day.

You can set these ratios by dividing up your daily caloric intake into thirds. For example, if you need 2200 calories a day to maintain weight, then 700 calories worth would be protein, 700 calories worth would be carbs, and 700 calories worth would be fat.

Turning your old favorites into keto-friendly options

Eating on the keto diet doesn't mean you can't enjoy your favorite foods. With a few minor adjustments, many of the dishes you enjoy on a regular basis can be made keto-friendly.

So what are the differences between keto and non-keto versions of your favorite dishes? A few common substitutions include:

* Replacing pasta with spaghetti squash

* Using coconut or almond flour instead of wheat flour for baking

* Adding berries to ice cream or sorbet to make it low-carb

* Cutting back on milk fats by using half-and-half instead of heavy cream

Recipes to get you started on Keto.

The ketogenic diet is a great way to stick to your goals in the new year. It can be challenging, but these recipes will help keep you on track.

There are many different types of keto-friendly recipes that you can choose from. Some of the most common are eggs, bacon, pork chops, steaks, mashed cauliflower "potatoes", and casseroles. Although it may seem difficult at first, there are plenty of delicious options available to you!