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Interested in the Keto diet but clueless on how to start? Click the link to learn more about the easy way to get effective ketogenic results.
This easy-to-follow Keto quickstart guide for beginners will answer these questions:
What is the Keto diet?
What does Ketogenic mean?
How do you get your body into ketosis?
What are the benefits of Keto?
What should you eat on a Keto diet?
What should you NOT eat on a Keto diet?
What is the Ketogenic diet?
The Ketogenic diet (also known as the keto diet) is a low carbohydrate, moderate protein, a high (good) fat eating pattern that hacks the body to burn fat for fuel.
When you are on the Keto diet, your body switches from burning carbs (glucose) to burning excess body fat. This is why many people love Keto for weight loss and to detox the body naturally.
Glucose comes from carbohydrates, so when you eat a very few amounts of carbs, you hack your body to produce ketones instead. Having said that, our body has two sources of energy: glucose (leading to weight gain) or ketones (leading to weight loss).
What does it mean to be in ketosis?
Ketosis is when the human body begins to produce a new source of energy called ketones—A class of molecules with a particular molecular structure.
How do you get your body into ketosis?
As a beginner, you can biohack your body into ketosis by consuming low amounts of carbohydrates per day, or by avoiding carbs completely.
This will get your body into ketosis (fat-burning mode) - the natural metabolic state that your body resorts to when carbohydrates are low or not available. So, instead of utilizing carbs (glucose) as fuel, your body burns fat (ketones).
When the body is in ketosis, the fat reserves are released and broken down to produce ketones which are then used as the body’s fuel source (leading to fat loss).
This type of fat is usually reserved for times when food is scarce. As a beginner, you can simply biohack your body by consuming enough (good and healthy) fat and low amounts of carbs per day.
Because eating high amounts of carbs in a short span of time can kick you out of ketosis, on a keto diet it is crucial to consume:
Carbohydrates = 30 grams
NET carbs = 20 grams (total carbs minus the dietary fiber)
What are the benefits of Keto?
Healthy weight loss
Promotes fat loss
Designed to detox the body
Increase energy levels
Enhances mental performance
Better sleep cycle
And a whole lot more!
What to eat on a Keto diet?
Animal protein - Pork, beef, seafood, poultry, and eggs
Healthy Fats - Any rendered animal fat, butter, olive oil, coconut oil, avocado oil, macadamia oil, ghee, mayonnaise (full-fat only, not from the seed’s oil), cheese (full-fat only, unprocessed)
Nuts and seeds - Almonds, macadamia nuts, pecan nuts, pine nuts, pumpkin seeds, flaxseeds (don’t eat pre-ground flax seeds, they become toxic!)
Natural flavorings and condiments - All natural flavorings and condiments are okay. As long as it does not contain preservatives, sugar, and vegetable (seed) oils
Natural sweeteners - Stevia powder, Xylitol granules, Erythritol granules
Vegetables - Green leafy veggies (such as cabbage, lettuce, spinach, etc.), above-grown veggies (except butternut), avocados, artichokes, asparagus, aubergines, broccoli, cauliflower, Brussel sprouts, celery, leeks, courgettes, mushrooms, olives, onions, peppers, pumpkin, radish, spring onions, sauerkraut, tomatoes
Fruits - Apple, banana, blueberries, blackberries, cherries, clementine, figs, gooseberries, grapes (green), guava, kiwi, leechees, mango, nectarine, orange, pawpaw, peach, pear (Bartlett), prickly pear, pineapple, plum, pomegranate, quinces, raspberries, strawberries, watermelon
Dairy - Cottage cheese, cream cheese, cream, Greek yogurt (full-fat), milk (full-fat), hard or soft cheese.
What NOT to eat on a Keto diet?
Meats cured with an excessive amount of sugar - Such as Vienna Sausage or luncheon meat
High-carb baked goods - All sorts of bread, all types of grains, all flours (from grains), beans (dried), breaded goods, breakfast cereals (such as granola, muesli, etc.), pasta, noodles, rice (including rice cakes) cakes, biscuits, crackers, confectionaries, corn products (such as popcorn), couscous, bran, thickeners (such as gravy powder, stock cubes, starch)
Beverages with high sugar content - Soda, beer, diet drinks, artificial fruit juices
Dairy-related products - Commercial spreads (such as cheese spreads), coffee creamer, commercial almond milk, ice cream, fat-free products, pudding, cow’s milk (reduced fat), rice milk, soy milk,
Starchy vegetables - Potato (regular), peas, peanuts, legumes, parsnips, beetroots
Artificial sweeteners - Commercially sugared, malt, honey, fructose, syrup (any kind), anything agave, dried fruits, cordials
Sugary snacks - Candies, chocolate bars
Bad Fats - All kinds of seed oils (sunflower, safflower, grapeseed, cottonseed, canola, corn), commercial sauces (marinades, salad dressings), hydrogenated (including partial) oils (margarine, vegetable oils/fats)