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!
You can eat a clean keto diet by eating less processed foods. Make these delicious healthy low carb meals your whole family will love and follow a clean ketogenic meal plan. Use these clean keto food ideas to cook more healthy meals.
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!
Die ketogene Diät ist eine Form von Low Carb, mit der man schnell abnehmen kann. Hier findest du eine Anleitung mit Ernährungsplan.
When it comes to eating healthier, meal planning is just so beneficial. If I have what I need to make healthy and delicious meals, I know that I will be more likely to succeed.
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!
If you’re trying to cut carbs while feeding a family, these quick low carb recipes are the answer! From garlic butter steak bites and zucchini noodles to sausage and cauliflower rice skillet, these…
30 no carb snacks that make the best zero carb foods including no carb snacks to buy, no carb sweet snacks, and no carb meals on the go.
30 no carb snacks that make the best zero carb foods including no carb snacks to buy, no carb sweet snacks, and no carb meals on the go.
These Prosciutto wrapped keto mozzarella sticks are savory, salty goodness very low in carbs.
Die ketogene Diät ist eine Extremform von Low Carb, mit der man schnell abnehmen soll. Sieh dir hier unseren Keto Diät Plan mit leckeren Rezepten an.
Make these keto dinners in just under 30 minutes. They're great if you're on a low carb diet and looking for a quick meal to feed your family and yourself! Enjoy a low carb diet with these keto meals.
Rock you keto diet with the best low carb lunch ideas! From Philly cheesesteak to pizza & wraps you'll love these low carb lunches! Easy keto lunches!
We always knew we loved you, raspberries.
Make these keto snacks at home and enjoy a low carb diet without worrying about eating too many carbs. Make these keto recipes, meal prep for work, and stay in ketosis. These are great quick low carb recipes.
A complete keto food list for beginners with healthy foods you can eat on the ketogenic diet. Learn what to eat and avoid to stay in ketosis!
Baked Salmon in Foil Recipe – Whip up this quick and easy salmon recipe tonight! Salmon and asparagus are baked together with a rich buttery sauce in individual foil packs. The bright lemon f…
This strawberry cream pie is the stuff of dreams, with a delicious keto strawberry mouse filling in an almond flour shortbread crust. Easy to make and only 4 net carbs per slice.
You will love these Keto snack ideas for your Ketogenic Diet. These are the easiest low carb snacks that will help you stay in ketosis and lose weight fast.
Total Keto Diet For Beginners: Ketogenic Diet menu and meal plans for beginners with free printable keto food lists and tips for losing weight
Keto! Ketones! Ketosis!… The ketogenic diet can be so confusing for beginners. Learn what it all means here and start your low-carb lifestyle with this 7-day complete guide to the keto diet for beginners!
The best keto smoothie recipes for weight loss and staying in ketosis! These keto smoothies are great for a quick breakfast, snack, or post-workout meal.
These 11 mistakes are killing your fat-burning ketosis. Avoid these 11 ketogenic killers to lose weight faster and start to burn fat today!
Looking for keto snack recipes? Search no more! The 20 BEST keto snack recipes that can be made in five minutes or less. You don't want to miss these.
Crispy zucchini chips are a fabulous healthy keto snack. Learn how to make these easy zucchini chips in the oven, air fryer, or dehydrator. They will quickly become one of your favorite keto snacks!
Get 50 of our most popular free low carb recipes that truly are the BSET easy keto recipes for beginners to the ketogenic diet. Be sure to print the recipe below for our popular low carb white chicken chili.
9 Keto Egg Cups are the perfect easy make-ahead breakfast for on the go. Best of all, they are packed with protein and so convenient for busy mornings, weekend or holiday brunch!
Lemon Garlic Butter Chicken Thighs Recipe with Green Beans – So addicting! This paleo, low carb, keto-friendly chicken thighs recipe is a snap to fix and cook. Chicken thighs and green beans …
This quick and easy snack idea is my absolute favorite healthy treat. Even my kids can't get enough of this cheesy baked broccoli! They are so simple to make with just a few ingredients including frozen broccoli rice, cheddar cheese, egg and almond flour.
This easy chicken fritters recipe takes just 30 minutes to make. It's a healthy and delicious Keto recipe, and one of the best easy chicken recipes
Air Fryer Chicken Recipe – This air fryer chicken recipe with vegetables makes a quick and nutritious meal that you can whip up in less than 20 minutes. Air fryer chicken breast is cooked in …
I want to share a personal story I believe will resonate with you. I was the skinny girlfriend everyone envied when I was in my 20s. With two young children to contend with and a full-time job, I had…
Looking for a lighter dinner? We have plenty of healthy, satisfying recipes between 200-500 calories. Enjoy cauliflower curry, chicken stew, risotto, burgers and more.
These yummy keto breakfast bowls are great for meal planning. Eat one then freeze the rest for quick low carb breafkast or even lunch. Full of healthy veggies and protein, these keto meals are a great way to start your day.
30 no carb snacks that make the best zero carb foods including no carb snacks to buy, no carb sweet snacks, and no carb meals on the go.
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.
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’ve selected 20 keto side dishes that are full of good nutrients. You’ll see cauliflower, zucchini, broccoli, asparagus, and spaghetti squash on here. #ketorecipes #lowcarb #ketosidedishes #sidedishes
Get our recipe for our most popular keto bowl...Big Mac Salad! And don't forget to check out all 25 low carb bowls in our blog post.
The best keto smoothie recipes for weight loss and staying in ketosis! These keto smoothies are great for a quick breakfast, snack, or post-workout meal.
Mach deinem Körper gleich nach dem Aufstehen eine Freude, indem du diese fünf Morgenroutinen übernimmst. Auf diese Weise förderst du deinen Gewichtsverlust, ohne dass du gleich morgens deine Laufschuhe schnüren musst.
If there's anything that we feel overwhelmed about in the past few years, it has to be the sudden realization of the importance of being healthy and fit amongst us lazy humans (well, most of us are lazy. Let's admit to that).
Clean eating can be easy. From a healthy Kung Pao chicken recipe, to a baked bell pepper tacos recipes. Discover 20 Healthy Clean Eating Dinner Recipes.
