The Ultimate Guide To The Keto Diet-Everything You Need To Know
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The ketogenic diet is a high-fat, moderate-protein and low-carbohydrate diet. It’s designed to put your body into a state of ketosis: where the body turns fat into ketones for use as energy on demand. This diet can be used to help with weight loss and blood sugar control (among other benefits). With so many questions about starting this diet, we’ve compiled the ultimate guide of everything you need to know about the keto diet.
Make Sure To Grab Your Free Physical Copy of The Essential Keto Cookbook Today
This guide will answer questions such as:
What is Ketosis?
What foods should I eat on Keto?
What shouldn’t I eat on Keto?
How do you start Keto?
And more!
What is ketosis?
Ketosis is the natural process your body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver. This state can also be achieved by following a strict ketogenic diet - where you eat very few carbs and moderate amounts of protein.
Benefits of Ketosis
There are a number of benefits to starting a ketogenic diet.
Weight loss: This is the most common reason people turn to the ketogenic diet. It's been shown that those who follow a low-carb, high-fat diet will see more weight loss success. One study found that participants lost between 18 and 24 pounds in one year!
Reduced blood sugar levels: The body will produce less insulin when on the ketogenic diet, leading to lower blood sugar levels—which can improve type 2 diabetes symptoms.
Insulin resistance: Ketosis has also been shown to assist with insulin resistance, which is just another way of saying you’ll have better control over blood sugar levels.
Mental health: Studies have shown that following this diet could help people who suffer from depression or bipolar disorder. There may also be an increased likelihood for psychological well-being as well as physical health benefits for those with various neurological disorders like autism spectrum disorder (ASD).
What foods should you eat on Keto?
The ketogenic diet typically consists of 75% fats, 20% protein and 5% carbs.
If you want to be successful on this diet, it’s best to stick with whole foods that are natural. This includes fatty meats, seafood, eggs, high-fat dairy products, nuts/seeds and healthy oils (coconut oil is great for cooking).
You should also stay away from processed foods that are high in carbohydrates. Some of these include breads, pasta, cereal or sugars.
What shouldn’t you eat on Keto?
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The main goal of the keto diet is to put your body into a state of ketosis, so when you go keto, you need to eat enough protein. Protein can be an excellent substitute for lost energy when starting the keto diet because it stabilizes blood sugar levels and prevents symptoms of low blood sugar.
How do I start the Ketogenic diet?
Make Sure To Grab Your Free Physical Copy of The Essential Keto Cookbook Today
The first step to starting the ketogenic diet is to eliminate sugars, even the natural ones like honey and agave.
Next, you need to eliminate all grains including breads, pasta, cereal, crackers and rice.
Then you need to eliminate starchy vegetables like potatoes (including sweet potatoes), peas, corn and other root vegetables.
You can still eat non-starchy vegetables like broccoli, cauliflower, tomatoes, cucumbers and leafy greens. You can also eat nuts and seeds in moderation.
Lastly you will replace all of these foods with high-fat sources like eggs, butter, meat (especially fatty cuts), oils (coconut oil), avocado and non-starch veggies.
What are some good keto snacks?
Keto snacks can be hard to come by. With a diet that is plentiful in protein and fat, but without any carbs, it can be challenging to find something that will fill your cravings.
But it's not impossible! There are plenty of keto-friendly snacks you can indulge in throughout the day to keep your energy up and your hunger at bay.
#1: Nuts
Nuts are high in protein and high in healthy fats which make them the perfect snack for keto dieters. Almonds, walnuts, pistachios, and pecans are all tasty nut options.
#2: Cauliflower Pizza Crust
There’s a reason why this is a favorite among keto dieters – cauliflower pizza crust tastes just as good as a regular crust with significantly less carbs! Simply prepare the dough with cauliflower rice and you're ready to go.
#3: Vegetables
No matter how picky of an eater you are – vegetables offer a wide variety of flavors and textures so there’s something for everyone on keto. You can eat them raw or sautéed with olive oil, salt, pepper, garlic powder, paprika/smoked
Conclusion
Make Sure To Grab Your Free Physical Copy of The Essential Keto Cookbook Today
Now that you know everything about the ketogenic diet, it’s time to get started.
GET STARTED WITH THE FREE PHYSICAL KETO ESSENTIAL COOKBOOK
Preparing to start the ketogenic diet is actually very straightforward. You can use our guide to get started, or you can opt for a beginner-friendly app like the Keto Diet App. After that, it’s just a matter of following your schedule and staying mindful of your macros.
If you can do that, then congratulations! You’ve successfully started the ketogenic diet.
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