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!

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.

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.

Die ketogene Diät ist eine Form von Low Carb, mit der man schnell abnehmen kann. Hier findest du eine Anleitung mit Ernährungsplan.

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.

That is a recipe for the best, crispy Keto Onion Rings, a low-carb version of a few of the best beers! Simple to make, delicious to eat and crunchy just like the actual thing. Would you love onion rings as far as I do? I believe most individuals do since they're so crunchy and yummy. If you're eating a low-carb diet this is one of these foods you likely hauled off your dietplan.

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…

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 Keto Bacon, Egg, and Cheese Sliders are the perfect low carb appetizer to please any crowd!

Your family will LOVE these Best Keto Chicken Recipes! Quick, oven-baked, instant pot, easy, and more low carb chicken recipes for dinner. #ecstatichappiness

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 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.

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…

These Easy Keto Bagels make the best low carb breakfast sandwiches! At about 3 net carbs this is a gluten free, keto-friendly bagel recipe you will love!

Try these keto food swaps and eat low carb without sacrificing your favorite foods. They're great if you're starting your journey with the ketogenic diet and want to lose weight.

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!

Learn how to reap the benefits of a ketogenic diet with our keto intermittent fasting meal plan. Improve your health and burn fat fast!

Although keto may seem restrictive, there are actually many keto-friendly foods. Here’s a full list, along with a guide to reading food labels on keto.

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.

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.

Wenn du schnell abnehmen möchtest, dann ist die Eierdiät genau das Richtige für dich! Mit dem richtigen Plan und den ... Weiterlesen

These Keto Cheddar Biscuits are low-carb, delicious, and easy to make in the air fryer. Perfect for a quick snack or a side dish!

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.

Cheesecake Keto Fat Bombs – You need only three ingredients to make this no-bake frozen low-carb, cheesecake keto fat bombs recipe: cream cheese, creamy peanut butter, and your sweetener of c…

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

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!

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.

Snack low carb per restare in linea con gusto! Non volete rinunciare alla linea ma volete preparare uno snack super gustoso? Ecco la ricetta per preparare dei bagel al forno super leggeri, con solamente 218 calorie. I bagal, sono dei panini a forma di ciambella tipici della cucina americana, possono essere cotti in forno oppure fritti ed è possibile farcirli con ingredienti dolci oppure salati. Credit foto Come preparare il condimento tipico per i bagal Per fare il condimento per […]

This quick and easy low carb recipe is made with simple ingredients that you probably already have on hand. It's super comforting and delicious, yet almost zero carb. It's naturally gluten free and sugar free, and made with NO coconut or almond flour-- yet without that dreaded eggy taste! Just cheesy deliciousness.