How to Start the Keto Diet:

The Ultimate Guide.

By Zinaida KalchenkoPublished 4 years ago • 6 min read

There’s a reason the keto diet plan is so popular. It’s an effective way to lose weight, and it has been shown to improve health markers like blood pressure and cholesterol levels. Yet, you might be wondering: Is the ketogenic diet safe? Will I feel better after doing this plan? What kind of food should I eat?

This post will answer these questions and more! If you want to know everything about the keto diet plan, this is for you.

What is the Keto Diet?

The keto diet is a low-carb, high-fat diet that encourages the body to use fat as the main energy source. In this diet, you eat lots of healthy fats and cut carbs dramatically to achieve ketosis.

What does ketosis mean? It's a natural metabolic state in which the body uses fat as its main energy source instead of carbohydrates. You can reach ketosis by fasting or following a very low-carb, high-fat diet.

When you do this plan, your body burns fat for energy instead of sugar. This can be helpful because it can lead to weight loss and provide other health benefits.

To learn more about how the keto diet works, read the post below!

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How does it work?

The keto diet is a low-carb, high-fat weight loss plan that forces your body to burn fat for energy. This happens because when you cut carbs, your body turns to stored fats in the body, called ketones, for fuel.

Keto diets are high in fat, moderate in protein, and very low in carbohydrates.

This plan requires you to restrict carbohydrates until your body enters ketosis. When you eat something with carbohydrates, it triggers insulin production which converts glucose into energy. If you are on the keto diet, this process will not happen.

Your body will be forced to use fat as its primary source of energy instead of glucose. This is why it’s important to avoid any food containing carbohydrates while following this diet plan.

Is the keto diet safe?

The short answer is yes. The ketogenic diet plan has been studied extensively, and the studies show that it’s a safe way to lose weight. In fact, a 2018 review of 26 studies found that there was an average weight loss of 18 pounds in participants who followed the keto diet for 24 weeks.

If you have any health concerns, speak with your doctor before starting the keto diet plan. But, if you don't have any health issues, this may be a good option for you.

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Does this plan work for everyone?

You might think that keto is just for overweight people or those who need to lose weight. However, this diet plan may also be helpful for athletes and anyone looking to improve their health and fitness levels.

The way the keto diet works is by limiting the body’s access to carbohydrates so it relies on fat as its primary energy source instead. Theoretically, if you eat a high-fat diet and limit your carbohydrate intake, your body will start using fatty acids as an energy source, which can lead to weight loss.

Like any new diet plan, some people will have success on the keto diet while others won't. For some people, eating a high-fat food plan may not be compatible with their lifestyles or preferences.

However, this isn't true for everyone! There are some people who see tremendous benefits from following the ketogenic diet plan—even though they're not overweight.

One study found that the ketogenic diet was effective in improving blood pressure levels of overweight individuals who consumed a high-carbohydrate diet before starting the ketogenic diet plan. This suggests that there are some circumstances where the keto plan could work for someone who doesn't have weight problems, too!

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What should I eat on this plan?

There are two types of keto diets: the traditional ketogenic diet, and the modified Atkins diet. The traditional ketogenic diet is centered around high-fat, low-carb foods with moderate protein intake. The goal is to keep your body in a state of ketosis by limiting carbohydrates to less than 50 grams per day.

The modified Atkins diet focuses more on protein and emphasizes lean protein sources. It is also lower in total fat per day at 20 grams, but it can allow for more carbs at around 60 grams per day. So, if you’re trying the modified Atkins plan, watch out for high-sugar fruits like bananas or grapes that are too high in carbohydrates.

People who want to lose weight quickly

People who want to lose weight quickly are often interested in the keto diet plan. That’s because the ketogenic diet restricts carb intake, which means you can eat as many fats as you want without worrying about gaining weight. Plus, it has been shown to be more effective than other diets for those who want to lose weight.

One study found that people on a ketogenic diet lost an average of 2-1/2 times as much weight as those on a standard low-calorie diet. You might also find that you have more energy and feel better after doing this plan!

It's important to note that not all plans work for everyone, and you should consult your doctor before starting any new diet. They should be able to help you understand what the health implications might be and whether or not the ketogenic diet is safe for you.

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People who have a lot of weight to lose

If you’ve struggled with weight loss before, you might feel like nothing is working. The ketogenic diet plan will help you lose weight quickly and keep it off in the future.

The ketogenic diet is an effective way to lose weight because it puts your body into a state of ketosis—a state in which your body is burning fat for energy instead of carbohydrates. In other words, this diet forces your body to get its fuel from fat, instead of sugar.

This type of dieting has been shown to be more effective than traditional diets for people who have a lot of weight to lose, especially when they are trying to lose that weight quickly for health reasons. This is because it produces rapid and sustained results without the potential side effects or complications associated with cutting out carbs completely.

People with diabetes or pre-diabetes

If you have diabetes, pre-diabetes, or are at risk of developing it, the ketogenic diet may be a good option for you. The keto diet has been shown to lower blood sugar levels and reduce the need for medication in people with type 2 diabetes. As a result, many people with diabetes are seeing improvements in their health markers.

One study showed that after following the keto plan for 12 weeks, participants reduced their average fasting blood sugar levels by 16 percent and lost an average of 17 pounds. This makes the keto diet plan an effective way to help manage or reduce your risk of developing type 2 diabetes.

People who want to improve their blood sugar levels

Those with type 2 diabetes or pre-diabetes will likely benefit from a ketogenic diet. It can help regulate blood sugar levels, reduce insulin resistance, and more.

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People with high blood pressure or cholesterol.

The keto diet plan is a high-fat, moderate protein, and low-carb diet. It’s called “keto” because it puts your body in a state of ketosis. Your body will burn fat for energy instead of carbs when you follow this plan.

One of the most common questions about the keto diet is: Is it healthy? It is! In fact, the keto diet has been found to help lower blood pressure and cholesterol levels in people who have either one or both conditions.

In general, this plan is safe for most people when they do it correctly—including those who have diabetes or are breastfeeding. However, there are certain situations where you shouldn't try the keto diet. This includes pregnancy and major surgery. If you have any health concerns, talk to your doctor before trying this plan out!