Ketogenic Diet for Beginner

More and more people are turning to the ketogenic diet to overcome obesity and lose weight fast. 

Countless studies and thousands of testimonials all point to one thing:


Eating keto works!


This is the diet, that will make you thin.


You’ll not only lose weight quickly and easily, but you’ll have more energy, better overall health, and NO hunger pangs!


Best of all, you won’t gain the weight back like many other diets.


And in today’s post, I’m going to reveal how you can lose weight fast with the ketogenic diet.


Without. Ever. Feeling. Hungry.


But first:
What is a Ketogenic Diet?

The ketogenic diet focuses on an intake of:
Low carbohydrate
Moderate protein
High fats


Conversely, many conventional diets focus on low fat/high carb intake.


And this is why they don’t work.


Why?


Because carbohydrates are the body’s most easily absorbed source of fuel.


This means your body uses carbohydrates for energy…


…NOT fat.


And since it’s not needed for energy, this fat gets stored.


Only in the ABSENCE of carbohydrates will your body switch to fat burning mode.


This is why the ketogenic diet works so well:


It manipulates the body’s metabolism toburn FAT instead of carbohydrates.


This is achieved by lowering netcarbohydrate intake to 20 – 30 grams each day (or a total carbohydrate of 50 grams a day.


You might be wondering:


What are net carbs?


These are simply your total carbs MINUS your fibre.


What is Ketosis?


Ketosis is a natural condition that occurs when carbohydrate intake is significantly restricted.

By doing so, insulin levels fall and your body releases fatty acids into your blood.


Your liver then converts these fatty acids into ‘ketones’


This produces an altered metabolic state in which your body and brain now use ketones for energy.


Simply put, by lowering carbs, your body switches its hierarchy of fuel usage from using glucose as energy, to burning fat instead.


It’s like flipping a metabolic switch.


This is a safe and natural process which causes the DRAMATIC weight loss reported by those who follow a ketogenic diet.

Benefits of a Ketogenic Diet


Besides burning a crazy amount of fat, the ketogenic has many health benefits. And they happen FAST:

1. Stable Blood Sugar


Unstable blood sugar levels put your health at risk. The keto diet naturally lowers blood sugar levels due to the low-carb food choices.


The ketogenic diet is, therefore, a highly effective way to manage type II diabetes. 

2. Appetite Control


The worst part of dieting?


Those awful hunger pangs…


…until now.


You simply WON’T feel hungry on the keto diet.


Lose weight and not feel hungry? Sounds crazy…but it’s true:


The healthy fats and proteins that you consume by eating keto, regulate your appetite and keep you feeling FULL and satisfied. 

 

3. Increased Energy


A keto diet will quickly banish tiredness, lift brain fog and leave you feeling energized.


Why?


Because the high fats keep insulin levels low. And low insulin levels mean increased ENERGY.


High carb foods trigger a rapid spike in insulin levels which cause tiredness and low energy.


This is often why you feel tired after a carb-heavy meal.


In addition, ketones provide your system with an advanced form of clean-burning energy. It’s like rocket fuel for your body, providing up to 25% more energy than carbohydrates.


Increased energy means you’ll need lesssleep, wake more refreshed than ever before and a enjoy a better mood.

4. Sharper Mental Focus


Following the ketogenic diet helped me lose over 80 pounds.


Nowadays, I eat keto for the mental clarity it provides.


You might be wondering:


What causes this state of mental alertness?


Once again, we have the ketones to thank for that.


After adapting to a ketogenic diet, your brain will use 75% of the ketones for energy instead of glucose.


And as ketones are such a great source of fuel for your brain, this accounts for the amazing boost in focus and concentration.



5. Clearer, More Youthful Skin

That’s right:


The keto diet can turn back the years and restore more youthful, glowing skin.


This is primarily due to reduced inflammation.


Many people who suffer from poor skin are oblivious that this stems from the food they eat and the resulting inflammation and acne.


The sugars in their diet enter the bloodstream and bind to collagen and elastin in their skin which causes your skin to age FASTER.


With the keto diet, you can kiss goodbye to dull, lifeless skin and say hello to a firm, plump complexion.

6. Fights Disease


The ketogenic diet was originally developed for the treatment of epilepsy.


But that’s not all:


Keto foods are effective in fighting conditions such as:
Parkinson’s
Alzheimer’s
Autism
Cancer
Depression
Migraines
Diabetes
Cardiovascular disease


 

Is the Ketogenic Diet Healthy?


Let’s get one thing straight:


Your body doesn’t NEED carbohydrates.


Carbs are unessential nutrients.


Unlike protein and fat which are the essential building blocks of all the cells in our body.


Sure, carbs provide us with glucose, but so can proteins and fats!


More to the point, once you’re in ketosis, your body and brain don’t need much glucose and will happily THRIVE on ketones instead.


In fact, your brain runs on ketones far better than it does on carbohydrates.


Glucose may be the default fuel source due to its bioavailability, but it isn’t necessarily the best fuel source.
Bottom line:


The ketogenic diet is not only one of the fastest ways to lose weight, but is also one of the HEALTHIEST eating plans that you can follow.
How To Get Started on the Keto Diet


Okay, so perhaps you’re sold on the benefits of the ketogenic diet and want to dive in right now and start losing weight.


How do you get started?


Follow these four simple steps to introduce the ketogenic diet into your life.


Then, we’ll explore the nitty gritty and most exciting part of the keto plan…


…what to eat!

1. Swap Out Your Pantry and Avoid Temptation


I HATE wasting food just as much as the next guy.

But ‘throwing out’ your food doesn’t necessarily mean waste:


There are plenty of food banks, online groups or friends and relatives that will be only too happy to help you offload your high-carb foods.


Besides, this is your health we’re talking about. What’s more important than that?


Therefore, the first step is to throw out all of your old food choices. The ones that have either been hindering your weight loss, or worse still, causing you to gain weight.


Many of these may seem like healthy choices. And perhaps they are…


…but if you’re really serious about losing the weight you so desperately want, you MUST make this commitment to low carb food choices.


The less carbs you eat…the FASTER you’ll achieve ketosis.


Need an incentive?


Imagine in two weeks’ time when you weigh 10 pounds less and your clothes feel loose!


Now:


If you don’t live alone, eliminating foods can be problematic.


What’s the answer?


My wife and I have a great system:


She keeps her non-keto food in a designated cupboard. One which I simply never open.


Any sugary snack and treats – those foods which are most likely to tempt me – she stores in a secret location…and I never go searching!


Here’s what you do:


Throw out all starches and grains including:
Pasta
Rice
Cereals
Sweet potatoes
Corn
Flour products
Oats
Quinoa
Bagels
Croissants
Potatoes
Yams
Beans


Sugary food and drinks are easier to spot. Get rid of all the below:
Pastries
Chocolate
Desserts
Maple syrup
Fruit juices
Milk
Candy
Honey
Agave


Next, legumes such as peas, beans and lentils are also high in carbs and will sabotage your success. These, too, must all go.


Lastly, certain most fruits contain HUGE amounts of fructose, which will skyrocket your glucose levels and cause fat storage.


Top offenders are:
Apples
Mangoes
Dates
Bananas
Dried fruits
Grapes
Oranges

2. Shopping for Success


After clearing out your pantry, you’ll need to restock with keto-friendly foods.


Shopping for keto foods is one of my FAVORITE parts of the eating keto. The food choices taste great and will keep you feeling full for longer!


We’ll delve into precisely what foods you can eat on the keto diet later, but for now, here’s a list of often overlooked items that will help you stick to eating keto and lose weight successfully:
Herbs
Spices
Lemons
Limes
Mayonnaise
Stevia
Mustard
Broth (chicken, beef and bone)
Fermented foods
Nuts and seeds
Herbal teas
Erythritol – cooks and bakes like sugar. All the good without the bad!
Coconut and almond milk
Cream
Avocado and coconut oil
3. Make Life Easier for Yourself with the Right Kitchen Tools


Hate meal prep and cooking?


Don’t fret:


The whole process can be a breeze with the right kitchen equipment.


Cooking becomes faster and simplermeaning less stress and more time for you!


Here’s what you’ll need:
1.Spiralizer


Miss eating your favorite pasta dish? Easily transform vegetables into tasty noodles!

A Spiralizer is a MUST for losing weight on the keto diet.


And with a bit of imagination, you can easily recreate your old pasta dishes.


There’s plenty of clever recipes to choose from and I guarantee you WON’T notice the difference!

2. Kitchen Scales


Track what you eat and lose weight faster!


As management consultant Peter Drucker famously remarked, “What gets measured gets managed”.


And if you’re trying to hit your weight loss goal, a good food scale is a smart investment.




3. Electric Hand Mixer


Beating eggs and whipping cream can be done in an INSTANT with an electric hand mixer.


No more, aching wrists! Plus, it’s a great time saver.

4. Knife Sharpener


Dull blades make for dull food prep.


Ensuring you have sharp knives makes chopping and slicing a pleasure.


Sharpen them once a week. But take care! Watch out for your fingers and especially the dreaded ‘avocado hand’!

5. Food Processor


A food processor is essential for the denser vegetables and will make blending foods into sauces, soups and shakes a CINCH.

6. Cast Iron Pans and Skillets


Why cast iron?


Because cast iron pans are much healthieroption since it has not been subject to harmful chemical treatments.


What’s more, they’re equally at home in both the oven and on the stove and they tend to retain heat extremely well.


Cleaning them is also very quick and easy. No need to worry about scratching a non-stick coating.


Just scrub them down and glaze with a little cooking oil for maintenance once they’re dry.




4. Keto Meal Prep


Meal planning isn’t essential, but it’s something I highly recommend.


It can streamline your life, provide direction and make the whole process less daunting if you’re new to keto.


Keto meal planning will also help you stay committed and focused.


I find this especially true in the mornings…


…if I failed to plan my keto breakfast the night before, a bowl of cereal suddenly starts to look like a quick and easy option!


Meal planning is also a great way to create variety and to ensure correct ‘macros’ (more on these later…).


Here’s another benefit of the keto diet:


You don’t have to OBSESS over counting calories when preparing keto meals. A margin of 200 calories, either way, is totally fine.


There’s also plenty of online keto calculatorsfor precise calculations.
What Can I Eat on a Ketogenic Diet?


Have past diets left you feeling hungry all the time? Or maybe you felt too restricted in what you could eat?



The keto diet solves BOTH these common problems.


Here’s a list of the delicious and satisfying foods that you can eat on the keto diet:
Meats – all types
Fish – all types
Healthy fats – olive oil, coconut oil, goose fat
Saturated fats
Dark, leafy greens – kale, spinach, Swiss chard, bok choy
Berries – strawberries, blueberries, raspberries
Avocados
Above ground vegetables – cauliflower, broccoli, cabbage, mushrooms
High-fat dairy – butter, ghee, cream, cheese
Nuts and seeds – Macadamias, pumpkin seeds, chia seeds, walnuts


Note: aim to eat grass-fed meats, organic poultry and avoid farmed salmon at all costs.


Need some inspiration?


First, remember that the more you restrict your carbohydrate intake, the faster you’ll reach ketosis.


Here’s a simple step-by-step guide on how to reach ketosis in as little as 3 days:
1. Minimize Your Carbohydrates


Want to reach ketosis fast?


Limiting your total carbs (those which include fibre) to below 35g per day and netcarbs (carbs minus fibre) to below 20g a day, is a sure-fire way to achieve ketosis fast.


It’s also important to spread your carbs equally over each meal. This will avoid any unnecessary insulin spikes.


As we’ve already discussed, aggressively lowering carbs reduces insulin levels which allow fats to be released into your blood to be used as energy.


Once you’re in ketosis, you can VERY GRADUALLY introduce some more carbs into your diet if you like. But be sure to keep below that all-important 50g of total carbohydrates each day to maintain ketosis.

2. Use Coconut Oil


Coconut oil has the added benefit of containing medium chain triglycerides or MCT’s. Many years ago, I used to take a spoonful of MCT’s before each workout.


Why?


Because MCT’s are quickly digested, provide fast energy instead of being stored as fat, and boost the metabolism.


What’s more, MCT’s support gut health and also contain powerful antioxidant properties.

3. Keep Your Fats High


Embracing a high-fat eating plan is perhaps the most difficult aspect for keto beginners to rationalize.


For years, mainstream ‘experts’ and government advisers told us we needed to lower our fat intake.


Wrong.


This awful advice led to the prevalence of obesity in the Western world.


Bottom line:


DON’T WORRY about fats!


You need to keep them high to plug the caloric gap of eating so few carbohydrates.

4. Exercise


Just as you were beginning to think the keto diet was too good to be true, I had to go and mention 

exercise!


But here’s the deal:


You don’t have to flog yourself for hours on end at the gym!


ANY form of exercise will help accelerate fat loss whilst in ketosis.


Here’s why:


Introducing exercise depletes your carbohydrate (glycogen) stores much faster than dietary restriction alone.


Your body responds to this low glycogen environment by ramping up production of ketones.


Result?


You enter ketosis much FASTER.


There are tons of fun ideas for exercise on this site, but here are a few ideas to get you started:
Walking
Cycling
Strength training
High Intensity Interval Training (HIIT)
Trampolining
Yoga
Indoor rock climbing


 5. Intermittent Fasting


Studies show that fasting can help boost ketosis.


There are a few different forms of intermittent fasting to choose from.


But which is best for you?


Many ketoers, including myself, prefer skipping breakfast when the body is already in a fasted state.



The fast is broken when eating resumes at lunchtime.


As well as accelerating ketosis, many report even greater levels of mental clarity from fasting.

6. Supplements to Increase Ketosis


As with many diets, supplements can give you a winning edge.


They won’t produce miracles…


…but if you want to speed up ketosis, they can help.


Here’s a list of some of my personal favorites:

1. Perfect Keto


Perfect Keto brings extra ketones into your body from the outside!


This raises blood ketone levels instantly, improving mental performance, energy level and FAT LOSS.

2. Fish Oil

Fish Oil helps balance out the omega 6 fats in a keto diet and are also anti-inflammatory.


A handy way to make sure you’re getting enough healthy fats for ketosis to take hold.
3. Magnesium, Calcium and Potassium


Alleviate symptoms of keto ‘flu’ and exert a calming effect on the nervous system.


Magnesium in particular, supports healthy muscle function and energy production.


Keto diets exert a diuretic effect which causes a loss of electrolytes, so replacing them with supplements and salting your food helps.

4. MCT Oil Powder


Remember MCT’s?


Smart keto dieters use MCT Oil Powder for INSTANT energy.


They’re an ideal way to keep your body in a fat burning mode, without risk of fat storage.


Mixes easily into any drink!

5. Creatine


Backed by scientific support, creatine helps increase fat-free muscle size, strength and power.


It also may speed up muscle recovery.


Therefore, taking creatine on a keto diet will help you make the most of your workouts, amplifying your fat loss.

How do I Know if I’m in Ketosis?

1. Ketone Strips


Want to know if you’re in ketosis?


Use a ketone strip!


Remove the guesswork of whether you’re in ketosis or not with these handy strips.


There’s nothing more satisfying than the certainty of knowing your body’s in ketosis and you’re burning fat 24/7.

 
2. Ketone Breath Analyzer


A ketone breath analyzer will give you a more sophisticated and accurate reading.


It costs more than ketone strips but you’ll be 100% certain that you’re in ketosis.


Here’s a handy list of signs that will also indicate that you’ve entered ketosis and burning fat:
RAPID weight loss. Oh yeah! The best symptom there is. You may think your scales are broken!
Frequent bathroom visits. Increased urination is caused by the diuretic effect of keto. It’s a positive sign that your body is burning through your glycogen stores meaning you’ll soon be burning fat.
Dry mouth. Increased urination can lead to dry mouth. Keep your fluids high and salt your food to replace lost electrolytes. 

Feeling more FULL from the food you eat and reduced hunger pangs.
Stinky breath. As your body ramps up production of ketones such as acetone, your breath may resemble that of nail polish remover. If your partner objects, reassure them that it’s a small cost for a skinnier, fitter, healthier you. Besides, any bad breath will subside in the long term.


What are Keto Macros?

Macros is simply a term for macronutrients – fats, proteins and carbohydrates.


An effective keto macro profile looks something like this:
Fat: 60% – 75%
Protein: 20% – 30%
Carbohydrates: 5% – 10%


Simple!


What becomes a little more tricky is tracking your macros, especially keeping your carbs in check.


What’s the answer?


Use a mobile app such as MyFitnessPal.


It’s FREE and you can track your total carbs and fiber intake to arrive at your net carbs amount.


Want a fast way to get started?


Try this keto calculator for an accurate macro reading.


Feeling geeky?


This keto calculator offers even more detailand is great if you’re using the ketogenic diet to treat disease!
Mistakes to Avoid on the Keto Diet

1. Eating Too Much Protein


Many confuse the keto diet with the Atkins diet and go overboard with protein consumption.

Too much protein, however, can REDUCE ketosis.


Aim for a healthy range of between 0.6g and 0.8g of protein per pound of body weight.


Eating too little protein can be just as bad as eating too much. Get your macros in balance. But don’t obsess over them!

2. Eating Too Many Carbs


Carbohydrates are lurking everywhere.


And if left unchecked, an innocent mistake can unravel all your hard work.


Remember to check food labels for any sneaky, hidden carbs.

3. Not Eating Enough Fat


Yes, this is possible even eating a high-fat diet. Especially if you’re coming over from the low-fat camp.


Trust the keto diet and your body’s biological process.


You need to eat fat to lose fat.

4. Eating Too Many Calories


There’s simply no way around it: you stillneed to be in a calories deficit to lose weight.


And whilst the keto diet makes this easy due to the high satiety foods, this is not a license to eat as much as you want.


Limit the calorie dense keto foods such as nuts and keep an eye on dairy, especially cheese.

5. Snacking


Snacking may trigger unnecessary insulin spikes which can STALL ketosis.


The good news, however, is if you’re following a keto diet plan correctly, you shouldn’t need to snack very often.


In fact, you may not even feel hungry come mealtimes.


And that’s okay – you don’t have to eat just because the clock says so.


If you’re not hungry…


…don’t eat!


It’s the perfect way to introduce intermittent fasting which can seriously skyrocket your weight loss.
Can I Drink Alcohol on the Ketogenic Diet?


If you’re serious about getting the best from keto, then I’d recommend total abstinence.

Alcohol provides NO nutritional value and only adds to your calories.


Worse still, the fat burning of ketosis is blocked until the body finishes metabolizing the alcohol.


In addition, drinking alcohol increase levels of ketones (but slows weight loss) and will, therefore, skew readings if you’re using a breath analyzer.


If you really must drink, opt for hard liquor such as spirits. These are lower carb choices unlike beer and sweet wine.
Keto ‘Flu’

One question I get asked a lot is:


“What is Keto ‘Flu’”?


First, let’s understand what causes keto ‘flu’ and what you can do to AVOID it.


Keto ‘flu’ is really just a set of symptoms due to a loss of electrolytes – magnesium, potassium and sodium.


This is totally natural in the early stages of keto as your body releases water.


The symptoms may include fatigue, nausea and headaches.


Properly managed, however, you can reduce or even eliminate them.


Simply increase your fluid intake and keep your electrolytes topped up with supplements.


At its worst, the keto ‘flu’ only lasts a few days and you’re all set.
In Conclusion


Following the keto diet requires strict attention to your macros.


And while this may not fit into everyone’s lifestyle, the keto diet is one of the most sustainable diet plans due to the range of delicious foods.


If you want to lose a crazy amount of weight and enjoy better health, more energy and improved mental performance in the process, the keto diet may be EXACTLY what you’ve been searching for.
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