Interested in trying the keto diet but don’t know where to start? We’ve created a simple and approachable beginner’s guide to the keto diet. The body can run on two energy sources: glucose (which comes from carbs) or fat. The keto diet eliminates glucose so that the body is running on and burning fat. The metabolic state in which the body is running on fat as opposed to glucose is called ketosis. Ketosis is when the body breaks down fatty acids to produce ketones in the liver. Ketones can supply energy to both the body and the brain. People use the keto diet to lose weight and improve overall health. Research shows that the keto diet has been known to help improve health conditions like Type 2 diabetes and to lower blood pressure. Whether your goal is to improve a specific health condition or to gain specific health benefits such as weight loss, there are many successes you can take away from the keto diet when executed correctly. The keto diet is a low carb, high-fat diet. On the keto diet your carb intake will be limited and you will fill up on fats like meat, fish, eggs, nuts, and healthy oils. Remember to always talk to your doctor before starting a new diet. Keep reading to see the basic rules of the Keto Diet. Keto Rules 1. Cut out the carbs. Consume under 25 net carbs per day (total carbs minus fiber). This is going to equate to 5% of your daily food intake. Avoid any type of food that is high in carbs. This includes any sort of bean or grain as well as the more obvious starchy foods like bread and pasta. Keep reading to find some of our go-to bread and pasta alternatives. 2. Eat high quality protein. Keep your protein intake to 25% of your daily calories. High amounts of protein can be converted into glucose. Some examples of protein sources include seafood, meat, poultry, eggs, yogurt, and cottage cheese. 3. Go heavy on the fats. Your main source of fuel should be fats. This is going to equate to 75% of your daily food intake. Some examples of fats to incorporate into your diet are butter, peanut butter, nuts, seeds, MCT oil, cheese, olives, full fat mayo, olive oil, coconut oil, vegetable oil, avocado oil, ghee, heavy cream, and avocado. Because of the high fat content of this diet, it generally isn't necessary to count your calories. The increase in fat is going to decrease your hunger and make you fuller for longer periods of time. 4. Hydrate, hydrate, hydrate. When you first reach ketosis it is not uncommon to experience negative side effects also known as the keto flu. These side effects can range from bad breath, to nausea, to fatigue, brain fog, and even constipation. Combat the keto flu by drinking plenty of water and avoiding intense exercise. 5. Stick to simple beverages. Avoid Sugary drinks like fruit juice. Stick to sugar-free coffee, unsweetened tea, nut milks, and if you really want to play it safe, water is your friend. If you are craving sugary drinks, look for sugar alcohols like stevia that satisfy your sweet tooth while still allowing you to stick to your diet. 6. Avoid starchy vegetables. When it comes to vegetables, avoid the starchy kinds like corn, potatoes, sweet potatoes, green peas, beets, butternut squash, and carrots. Instead reach for non-starchy vegetables. Non-starchy vegetables contain less sugar and more fiber, which will help you get to ketosis faster. Some examples of non-starchy, low-carb vegetables include arugula, black olives, purple cabbage, asparagus, brussel sprouts, celery, and red peppers. 7. Avoid starchy fruits. When people think about fruit, their mind doesn't necessarily jump to carbs. But make no mistake, carbs from fruit can definitely sneak up on you while trying to maintain ketosis. Apply the same logic to fruit as we just did to vegetables to limit your carbohydrate intake. Avoid high-carb fruits. Some high-carb fruits to avoid include bananas, apples, grapes, mangoes, and raisins. Instead, opt for low-carb options like watermelon, cantaloupe, strawberries, raspberries, and blackberries. For a detailed list of low carb fruit and vegetable options, check out our keto friendly guide. 8. Keep your food consumption to an 8 hour window. Incorporate intermittent fasting aka limiting your food consumption to an 8 hour window. This will allow you to get to ketosis faster. According to Healthline it typically takes around 2-4 days to reach ketosis. However, for some people it can take more than a week. Intermittent fasting will help with any potential delays. 9. Check your ketone levels to make sure you’re in ketosis. Who wants to load up on fat without being sure that they have actually reached ketosis? When in doubt, purchase Keto Test Strips. This will allow you to know within seconds if there are ketones in your bloodstream. 10. There are keto-friendly alternatives for almost all types of foods. Don’t feel like you have to restrict yourself! Just because you’re on the keto diet doesn't mean that you can’t make traditionally carb heavy items like bread, pasta, and pancakes with alternative ingredients that allow you to stay within your macros. Check out some of our favorite recipes below: Keto Bread Keto Oatmeal Keto Pancakes Keto Pasta Keto Chocolate Cake Keto Chocolate Chip Cookies Keto Crack Chicken Bottom Line If you are looking for an efficient way to lose weight and burn fat, the keto diet is a great option. Rather than thinking about it as a scary and prohibiting diet, remember that you can actually eat a lot of great things and that it is truly easier to follow than you might think. Incorporate your favorite foods and have fun with it! If done correctly, you will be sure to hit your weight loss goals. And don’t forget, it’s not recommended to do this diet over the long term, 6 months max. Headed to the grocery store and don’t know where to start? Check out our complete keto grocery list to simplify your shopping experience! Lastly, if you’re going keto, we can assume that you’re going to need delicious, yet easy and portable snacks. Don’t forget about our absolutely fantastic sugar-free keto beef jerky. Happy Chomping!
Kickstart your weight loss and start eating well with our ultimate keto diet plan for weight loss. Get into ketosis and start burning fat faster than ever!
I'd like to say that you absolutely MUST try this ridiculously Creamy Keto Vanilla Custard. I have never ever tasted custard this good. I was actually shocked!
Looking for quick and easy keto friendly tortilla recipes that actually taste good and are soft and bendable like the real thing? These flourless low carb tortillas won't dissapoint and they are made with simple ingredients you probably already have if you're following a low carb diet: almond flour, xanthan gum, baking powder, an egg, water and a pinch of salt.
Keto sauces are a great way for those on a keto diet to meet their fat macros. Use these 5 sauce recipes to enhance the flavour of your low carb foods!
A complete keto cheat sheet to help you get started on your keto diet. Get into the fat-burning state of ketosis and reap the benefits!
This keto chicken and dumplings recipe is hearty, comforting, filling, and of course, low-carb. It is also Whole30, Paleo, and Gluten-Free.
Easy Almond Flour Tortilla Recipe (Keto, Gluten-Free, Grain-Free) The best homemade keto almond flour tortilla recipe with coconut flour
Kickstart your weight loss and start eating well with our ultimate keto diet plan for weight loss. Get into ketosis and start burning fat faster than ever!
These Keto Caramel Pecan Cinnamon Rolls are soft and gooey. They are made with keto fat head dough and the BEST sugar free caramel sauce!
Have you been missing Taco Tuesdays on a low-carb diet? Thanks to these easy homemade keto tortillas, you can get back to enjoying tacos, burritos, wraps, and so much more!
These delicious and quick 3 ingredient keto desserts are made with just a few simple ingredients and include delicious no bake keto desserts.
The keto keto diet is the new sensation going aroung so many questions, where to start. Find out how to use and succee with the keto diet.
These Keto Meal Prep Tips and easy keto recipes for breakfast, lunch and dinner will save you time and money on meal prep day!
Flaxseed Wraps are an almost no-carb, easy, keto wrap recipe made with 4 ingredients - 1.2g net carbs. 100% low-carb, gluten-free, and vegan. An easy protein wrap recipe to enjoy finger food while boosting your body with whole foods.
Kickstart your weight loss and start eating well with our ultimate keto diet plan for weight loss. Get into ketosis and start burning fat faster than ever!
This keto chicken and dumplings recipe is hearty, comforting, filling, and of course, low-carb. It is also Whole30, Paleo, and Gluten-Free.
A keto-friendly version of the French classic, these almond flour low carb madeleines are a delicious and easy way to enjoy a sweet treat without derailing your diet. Enjoy with a cup of tea or coffee for a quick snack any time of day.
You don't need eggs, meat, or dairy to live a keto lifestyle. These easy vegan keto recipes will show you how to prepare easy breakfasts, lunches, and dinners.
Keto Cloud Cake is the best dessert to consume for people who want low carbs. it has an incredible soft and moist texture
Just like the classic donut, these cinnamon "sugar" donuts are sure to satisfy! These keto muffins are gluten free, sugar free and taste as close to the original as you can get!
Knowing how difficult it is to navigate the keto waters in the beginning, here's a printable Ultimate Keto Food List for newbies and pros alike.
These easy 3-ingredient keto tortillas will make you excited for Taco Tuesday again!
Fathead dough is an amazingly versatile low-carb dough that you can use in many different ways. It only uses 4 ingredients and makes the ultimate pizza crust that is perfectly crispy and chewy!
These delicious keto croissants are made with fathead dough and stuffed with sugar-free almond paste. A wonderful low carb pastry with your morning coffee.
Looking to start out on a ketogenic diet? Here in a nutshell is everything you need to know. Check out our ketogenic diet checklist infographic or scroll down...
Keto Breakfast Cookies are a keto breakfast full of healthy fat, protein, and very few net carbs to replace your traditional fried eggs or omelette low-carb breakfast.
This delicious and healthful Ketogenic Diet Mayonnaise Recipe is perfect paleo, low carb and keto mayo that will add flavor and life to your keto salad dressings and sauces! This is perfect for gaps and scd diet too!
The General Motors diet (GM diet) is a 7-day low-calorie diet plan that promises to help you lose up 15 pounds in 1 week, but does it work?
Grain Free Coconut Flour Pancakes Recipe - Easy GAPS, Paleo, Low Carb & Keto Diet friendly pancake recipe
Learn about the vegetables to eat and avoid as part of the keto diet—a complete keto vegetables list with the best keto vegetable recipes.
How to make the BEST keto waffles ever...absolutely delicious and only 2.5g net carbs. Made from scratch in 10 minutes. Crispy on the outside, soft and fluffy on the inside.
Classic lemon curd, but made keto! Keto Lemon Curd is made in minutes, with simple ingredients and easy preparation. A timeless favorite delicious on baked goods, dessert, or on it's own!
Best Keto Zucchini Bread is perfectly moist and delicious! Enjoy this Low Carb or Paleo bread, made with coconut flour (and nut-free) — a fast and easy recipe.
We’ve rounded up sweet and savory high-protein snack recipes that’ll keep you full until your next meal, from spicy edamame to crunchy nut bars.
