So You Want to Start Keto?

There’s no denying that the ketogenic diet has gotten a lot of media attention in recent months, with stories about its numerous health benefits making the rounds on both traditional and social media. But how do you actually start it? Here’s what you need to know before getting started with the keto diet!

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What is the Keto diet?

The keto diet is a low-carb, high-fat diet that shares many similarities with the Atkins and South Beach diets. It involves drastically reducing carbohydrate intake, and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain. Ketogenic diets can cause massive reductions in blood sugar and insulin levels. Along with weight loss, health benefits typically include improved mental clarity, better sleep, more energy, reduced hunger levels and even clearer skin.

Why would I start keto?

Ketosis is a fat-burning metabolic state, and it can help you lose weight and maintain healthy cholesterol levels. Plus, ketosis has been shown to have positive effects on people with neurodegenerative disorders like Alzheimer's and Parkinson's disease. If those aren't enough reasons for you, then consider this: the ketogenic diet requires very few foods that are off limits so if you're feeling overwhelmed by all the things you're not supposed to eat, know that there are only three major food groups that are restricted.

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Supplements you will need

Supplementation is an important part of any diet, but especially keto. The goal of keto is to get your body into a state of ketosis which means you need to be eating around 50g net carbs per day. Supplements like MCT oil and exogenous ketones help get your body into the right state by providing fuel for your brain and aiding in the fat burning process. MCT Oil - MCT oil can be taken as a drink or put on food. It provides the brain with quick energy as well as medium-chain fatty acids that are easily converted to ketones.

Exogenous Ketones - Exogenous ketone products also provide quick energy and aid in the fat burning process. These ketones occur naturally during ketosis, so they are safe to take while following this diet. Look for products containing Beta-Hydroxybutyrate (BHB) - this is what makes these supplements exogenous.

Foods to eat on a ketogenic diet

The keto diet is a high-fat, moderate protein and low-carb diet. Dairy products are not on the list of foods that are encouraged on the keto diet, but they're not off limits either. As long as you avoid dairy products containing added sugars, they can be consumed in moderation. These include: Milk Cheese Butter Cream Heavy cream Sour cream Yogurt Whey protein powder Cottage cheese Ricotta Aged cheeses Feta Ricotta Parmesan Cottage cheese Mozzarella Mascarpone Blue cheese Brie Roquefort Gouda Edam Lactose free milk

A variety of meats including beef, lamb, pork, chicken and turkey - but try to stay away from processed meats such as bacon or ham. Fish (sardines, mackerel) Seafood like shrimp or lobster Shellfish like crab or lobster Tempeh Bacon Soybeans Tofu Eggs

Vegetables including broccoli, cauliflower and green beans

Herbs for flavor such as basil and parsley

Meals and ingredients you can use while following the ketogenic diet

A ketogenic diet is a very low-carb, high-fat diet. It can help you lose weight and improve your health. The best part of keto is that it doesn't require counting calories or keeping track of the carbs you eat. Once you understand the basics of what and how much to eat, it's pretty simple. There are tons of recipes out there for all different kinds of dishes, including breakfast dishes like eggs, lunch and dinner items like meatballs, and side dishes like cauliflower rice. When you start cooking more at home with whole ingredients instead of processed foods, your taste buds will change too—you'll get used to natural flavors without any weird aftertaste. Plus, when you cook from scratch, you know exactly what goes into your food and how it was made. Cooking from scratch also means saving money because most grocery stores have deals on fresh produce compared to packaged meals at restaurants or convenience stores.

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