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The Keto Diet: A Beginner's Guide to Low-Carb, High-Fat Eating

Tips for Successfully Following the Keto Diet

By Alicca NataliePublished about a year ago 4 min read
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The Keto Diet: A Beginner's Guide to Low-Carb, High-Fat Eating
Photo by Jens Erik Ebbesen on Unsplash

The ketogenic diet, or keto diet for short, is a low-carb, high-fat eating plan that has gained popularity in recent years for its potential weight loss and health benefits. While it may seem counterintuitive to eat a diet high in fat in order to lose weight, the key to the keto diet is that it shifts the body's metabolism from burning glucose (or sugar) as its primary fuel source to burning fat.

When following a keto diet, the goal is to get into a metabolic state called ketosis, in which the body starts to burn fat for fuel instead of carbohydrates. This is achieved by drastically reducing your intake of carbohydrates, typically to less than 50 grams per day, while increasing your intake of healthy fats.

One of the main benefits of the keto diet is that it can lead to weight loss, as the body burns fat for fuel instead of carbohydrates. In addition, the keto diet may also improve certain health markers, such as blood sugar control and cholesterol levels.

To get started on the keto diet, it's important to understand the macronutrient breakdown of the diet. The typical macronutrient breakdown for the keto diet is as follows:

▪︎70-75% of calories from fat

▪︎20-25% of calories from protein

▪︎5-10% of calories from carbohydrates

This means that on a 2,000 calorie diet, you would aim to consume between 150-175 grams of fat, 100-125 grams of protein, and 25-50 grams of carbohydrates per day.

When it comes to choosing foods to eat on the keto diet, it's important to focus on nutrient-dense, whole foods. The following foods are great options to include in your keto diet plan:

▪︎Meat, poultry, and fish: These are all great sources of protein and healthy fats. Choose grass-fed and organic options when possible.

▪︎Non-starchy vegetables: These include leafy greens, broccoli, cauliflower, and other low-carb vegetables. These are great for adding volume to your meals without adding a lot of carbohydrates.

▪︎Nuts and seeds: These are good sources of healthy fats and protein, and can be used to make keto-friendly snacks and meals.

▪︎Dairy: Dairy products like cheese, butter, and cream can all be included in a keto diet, as long as they are full-fat options.

▪︎Healthy fats: Good options include olive oil, avocado oil, coconut oil, and MCT oil.

It's also important to limit or avoid certain foods on the keto diet. These include:

▪︎Grains: This includes bread, pasta, rice, and other grain-based products.

▪︎Sugars: This includes table sugar, honey, and syrups.

▪︎High-carb fruits: This includes bananas, grapes, and other fruits high in natural sugars.

▪︎High-carb vegetables: This includes potatoes, corn, and other starchy vegetables.

▪︎Processed foods: These are often high in added sugars and unhealthy fats, and should be avoided on the keto diet.

It's important to note that the keto diet can be difficult to follow, and it may not be appropriate for everyone. Some people may experience side effects such as the "keto flu," which can include symptoms like fatigue, nausea, and headaches. In addition, the keto diet may not be suitable for people with certain medical conditions, such as liver or kidney disease, or for women who are pregnant or breastfeeding.

It's always a good idea to talk to a healthcare professional before starting any new diet, especially if you have any health concerns or take medications. They can help you determine if the keto diet is right for you, and provide guidance on how to safely follow the diet.

It's also important to note that the keto diet is not a magic solution for weight loss, and it's important to still focus on overall healthy eating and regular physical activity. While the keto diet can be effective for weight loss, it's important to make sure that you're still getting enough nutrients and not over-restricting certain food groups.

One of the key challenges of the keto diet is making sure you're getting enough fiber, which is found in carbohydrates. Fiber is important for maintaining a healthy digestive system and can help you feel full and satisfied. To make sure you're getting enough fiber on the keto diet, it's important to include non-starchy vegetables and nuts and seeds in your meals and snacks.

Another challenge of the keto diet is that it can be difficult to eat out or find keto-friendly options when dining at restaurants. To make it easier to stick to the diet when eating out, it's a good idea to do research on the menu ahead of time, and to communicate your dietary needs to the server. You can also make adjustments to the menu items, such as ordering a salad without croutons, or a dish without the sauce.

In summary, the keto diet is a low-carb, high-fat eating plan that can lead to weight loss and improved health markers. However, it's important to understand the macronutrient breakdown and focus on nutrient-dense, whole foods. It's also important to talk to a healthcare professional before starting the diet, and to make sure you're getting enough fiber and other essential nutrients. With the right approach, the keto diet can be an effective tool for achieving weight loss and improving overall health.

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Alicca Natalie

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