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Keto Diet Start Up Guide for Beginners

Looking to start the Keto Diet? Make sure to check out these great tips.

By Patty McDanielsPublished 4 years ago 3 min read
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Keto Diet Start Up Guide for Beginners
Photo by Louis Hansel @shotsoflouis on Unsplash

Ketogenic diet or keto diet is no longer an unknown term in the world of fitness and weight loss. This diet is especially designed to help you shed unwanted body weight faster than normal and also helps you to lead a healthy and fit life. When you talk about a keto diet, it basically means an extremely low-carb and high fat diet. If you follow this diet regularly, it will help burn your body fat more efficiently and effectively.

What Do You Mean By Keto?

The term keto is basically derived from ketones. This diet lets your body produce ketones naturally, which are basically small fuel molecules. When you cut down on the regular intake of carbs, your brain looks for an alternate source of fuel. Reduced intake of carbs lowers down the supply of glucose or sugar for energy. It turns to all the stored fat in your body and turns them into its primary fuel source. Ketones in your body are generated once you reduce your consumption of carbs and also have moderate quantity of protein. Excessive intake of protein may also be converted to sugar by your body.

Your liver is the primary location where ketones are made by your body. These ketones act as the primary source of energy for your body, especially the brain. It is needless to say that your brain is a pretty hungry organ. It consumes plenty of energy on a daily basis. It is also true that your brain cannot function just on fat directly. It can either function on ketones or glucose. Once you start a keto diet, the entire body shifts gears and changes its fuel supply based on stored fat. It burns fat round the clock 24/7.

However, it is good for you to know that once the insulin level in your body goes down, the fat burning process may increase substantially. This is a great solution for all of you who wish to lose excess body fat and reduce the body weight. However, there are other health benefits as well. Your hunger pangs reduce and your body gets a steady source of energy all the time. As a result of this, you will feel focused and alert all the time.

Keto Diet Is Not Suitable For Some

Although a keto diet is highly beneficial for your overall health and weight, there are certain groups of people who should not opt for this diet. If you are on a regular medication for diabetes, if you are on a regular medication for high blood pressure, and if you breastfeed your child, you should not go for a ketogenic diet. It will always be a good idea to consult with a doctor before you start a keto diet. This is especially true for those of you who have not tried this diet earlier in life.

Foods to Include In a Keto Diet

When it comes to food items you may take during a keto diet, the list is pretty simple and short. You may cheese, fish and seafood, eggs, and certain vegetables that only grow above the ground. It is important to remember that you are not supposed to have too much carbs while on this diet. It is better to keep the carbs to less than 50gm daily. Best would be to keep it at 20gms per day.

Foods to Avoid During a Keto Diet

There are several food items you should avoid while on a keto diet. These include foods that contain a lot of starch and sugar. These include pasta, bread, potatoes, chocolate bars, candies, donuts, and rice.

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About the Creator

Patty McDaniels

Patty is a loyal wife and mother to 2 lovely kids. She also has a mutt rescue puppy and a Golden Retriever.

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