Beginners

Keto For Beginners

What Every Beginner Should Know About the Keto Diet

You may have heard that the keto diet works wonders for fat loss and you’re eager to try it. However, there’s just too much info floating around and you’re clueless where to start.

Here you’ll be given the bare facts simplified so that you have an idea of what the diet is all about and can decide if it’s right for you.

Fat-based diet

The keto diet is very high in fat and your macros will roughly be made up of 70 to 80% fat, 20 to 25% protein and about 2 to 5% carbs. Most keto dieters do not exceed 50 grams of carbs a day.
Contrary to popular belief, eating fats is not detrimental to your health. In fact, it’s very beneficial… BUT you must only eat the good fats.

Breaks your addiction to carbs

The biggest obstacle people face when embarking on most other diets is their food cravings. Since their diets contain carbs, they get these cravings and hunger pangs. The keto diet puts an end to the problem by breaking your addiction to carbohydrates.

Your body burns fat instead of carbs

Most people burn glucose for fuel. This glucose comes from carbs. When you’re on a keto diet, your body converts fats into ketones and burn the ketones for fuel. Your body runs much more efficiently on ketones. Since you’re using fat for fuel, the body will burn up your fat stores more rapidly. This is one reason why people lose more weight with the keto diet than any other diet.

Easy to stick with

Unlike the paleo diet that is very strict, with the keto diet, you have much more freedom to eat foods you love. Butter, bacon, nuts, coconut oil, olive oil, salmon, fatty meats, etc. are all recommended in the keto diet.
The higher the fat macros, the better. Keto meals are often tasty, and you’ll not feel like you’re eating cardboard while on the diet.

Anti-aging properties

The keto diet helps burn off tumors because the body is low in glucose. Your skin will be radiant, and you’ll feel much ‘lighter’.  Since processed foods are not encouraged in the keto diet, most of your food will be single ingredient foods which are nutritious and beneficial to your health.
The keto diet has been shown to improve brain health too. This is important as you age.

Increased energy

One of the best benefits of keto is the abundant energy you feel when you’re burning ketones for fuel. You’ll not be lethargic, and it will seem as if a brain fog has been lifted.  You’ll have better sleep, more energy for your workouts, and have better concentration.

Don’t crave sweets

You’ll not have cravings for sugar or sweet foods when on a keto diet. During the first 4 to 7 days, you may yearn for some carbs and sweet foods. However, once your body goes into ketosis, you’ll not have these cravings anymore.

Unlike other diets where you’re still burning glucose for fuel, you’ll always have cravings for sugary foods and end up bingeing at night. This is one reason why so many diets fail. The dieter has not weaned himself/herself off using glucose as a fuel source.

By now, you should have an idea of what the keto diet is. This diet has been proven to work and while it will require a change in your eating habits, once you make the change, you’ll be glad you did.  Give it a try and enjoy the benefits that come from this powerful diet.

Keto Beginner Cheat Sheet

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Keto Diet Ebook

Keto Beginner Cheat Sheet

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Keto beginner cheat sheet

Keto Checklist

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keto checklist

Keto Mistakes

Common Mistakes on the Keto Diet

When followed correctly, the keto diet can provide a lot of great benefits. However, did you know there are a lot of mistakes you can make when following this type of diet plan? Here, we’ll look at some of the most common mistakes people make with the keto diet and how they can be avoided.

Restricting Your Diet Too Quickly

When you’re ready to get started on the keto diet, it’s common to throw yourself into right away. This means that you’ll typically go from eating a comforting diet packed full of pasta and sandwiches, to suddenly consuming just 20g of carbs per day. This is a real shock to your body that can result in a lot of unpleasant side effects.

The key to succeeding with the keto diet is to start to reduce your carbohydrate consumption slowly. Lead up to starting the diet so that the body has a chance to get used to consuming fewer carbs. This will really help to reduce those nasty side effects, making it easier to adjust.

Not Eating the Right Type of Fats

When you see that the keto diet allows you to eat mostly fats, you may think that means ANY fat. It doesn’t. What it does mean, is that you can eat healthy fats, not saturated fats.

So, if you start out eating fatty burgers and junk food, you’re not going to see any results. Instead, you need to be focusing on fats such as those found in avocado and coconut oils, as well as grass-fed meat.

Failing to Drink Enough Water

Did you know you’re also supposed to drink a lot of water on the keto diet? Keeping yourself hydrated is important with any diet plan. However, when you’re following a diet which burns fats for energy rather than carbohydrates, you’re going to need even more water than you would in a standard diet.  Carbohydrates store water in the body. So, if you don’t have enough of them, the body is going to get dehydrated pretty quickly.

Limiting Your Vegetable and Fruit Consumption Too Much

When you’re focusing on high fat intake, it’s easy to forget about vegetables. While they do take up just a small portion of your diet, you should still ensure you’re getting enough to gain the nutritional benefits. Just focus on non-starchy veggies and fruits such as berries. You should be eating around 1-3 portions of veggies twice each day on the keto diet.

Failing to Prepare for the Side Effects

While not everyone experiences the same level of side effects on the keto diet, it’s good to be prepared. In the first few days you can expect to suffer with lightheadedness, fatigue and even keto flu. These side effects can be difficult to handle, so you’re going to want to ensure you prepare yourself.

Plan your meals to include energy-boosting ingredients and arrange to take it easier for a few days while the body adjusts.  These are some of the most common keto diet mistakes you can make. By planning ahead and understanding the mistakes, you’ll find it easier to avoid them and instead reap the benefits the diet provides.

Common Ketogenic Diet Mistakes You Should Avoid!

Murphy’s law states that, “If there is a wrong way to do something, then someone will do it. If there’s more than one way to do a job and one of those ways will end in disaster, then somebody will do it that way.”
While humorous, the law does hold true for thousands of people when it comes to the keto diet. It can be highly exasperating when you’re on a keto diet and you see little or no results.
Here you’re expecting marvelous weight loss, but the needle on the weighing scale keeps doing the cha-cha… two steps forward and two steps back. You want progress!
Very often, the lack of results is due to a few mistakes that people make inadvertently. In this article, we’ll look at what they are so that you can steer clear of them.

• Not tracking your calories
While ketosis will make you lose fat, your body will need to be at a caloric deficit of about 500 calories a day. This is the cornerstone for successful weight loss.
You can check your calories here: https://www.freedieting.com/calorie-calculator
Being on a fat-based diet will encourage the body to burn a lot of fat, but you must be consuming less calories that you consume, or your body will not be able to make a dent in your current weight.

• Watch your minerals
When you’re on the keto diet, you’ll lose a lot of water. Since most of us are on a carb-rich diet, when we make the switch to a keto diet, there’s barely any carbs to retain water in the body.
So, you’ll lose a lot of water weight. It’s important to note that when you lose water, your body will also lose salt and minerals. Ensure that you’re adding salt to your meals and consuming mineral supplements so that you do not end up with deficiencies.

• Monitor your gut health
The keto diet has been shown to throw off the balance of bacteria in your gut. You want to have a balance of good and bad bacteria. If the bad bacteria get out of hand, you’ll not be feeling too good.
Consume probiotics or bone broth to remedy this problem and improve gut health. This is something that most keto dieters need to keep an eye on.

• Being dehydrated
Your body needs water to function optimally and lose weight. Make sure you’re getting enough water while on the keto diet. As mentioned earlier, your body will be losing a lot of water.
It’s imperative that you stay hydrated. Get a 1-liter water bottle and track how much water you’re getting daily.

• Not testing
Test and see if you’re in ketosis. Being on the keto diet is pointless if you’re not in ketosis. You may use urine strips or do blood tests to check if you’re in ketosis. Another alternative will be to use a breathalyzer to detect the acetones in your breath.
If you don’t track it, you can’t improve it. So, ensure that your body is in ketosis.

• Not enough fats
The keto diet is a fat rich diet. 70 to 80% of your diet should be fat. This can be a mental hurdle for most people to overcome because they’ve been led to believe that fat is harmful.
Yet, the keto diet demands this level of fat for it to be effective. A common mistake people make is to use too much protein in their meals and a small dose of fat.
Excess protein elevates insulin levels and is counterproductive to fat loss. Reduce your protein intake and bring your carbs down to 20 grams or less. Your focus should be on eating foods that are high in fat.
Avoid these mistakes and your keto diet will be successful and you’ll reap all the benefits of the diet in no time at all. It really is a fantastic diet once you apply it well.

keto mistakes

Failing to Drink Enough Water

Did you know you’re also supposed to drink a lot of water on the keto diet? Keeping yourself hydrated is important with any diet plan. However, when you’re following a diet which burns fats for energy rather than carbohydrates, you’re going to need even more water than you would in a standard diet.  Carbohydrates store water in the body. So, if you don’t have enough of them, the body is going to get dehydrated pretty quickly.

Limiting Your Vegetable and Fruit Consumption Too Much

When you’re focusing on high fat intake, it’s easy to forget about vegetables. While they do take up just a small portion of your diet, you should still ensure you’re getting enough to gain the nutritional benefits. Just focus on non-starchy veggies and fruits such as berries. You should be eating around 1-3 portions of veggies twice each day on the keto diet.

Failing to Prepare for the Side Effects

While not everyone experiences the same level of side effects on the keto diet, it’s good to be prepared. In the first few days you can expect to suffer with lightheadedness, fatigue and even keto flu. These side effects can be difficult to handle, so you’re going to want to ensure you prepare yourself.

Plan your meals to include energy-boosting ingredients and arrange to take it easier for a few days while the body adjusts.  These are some of the most common keto diet mistakes you can make. By planning ahead and understanding the mistakes, you’ll find it easier to avoid them and instead reap the benefits the diet provides.

Signs that you are in Ketosis

Entering Ketosis: What Does it Mean and How Long Does It Last?

The keto diet’s effectiveness is credited to a process known as ketosis. The foods consumed on the diet cause the body to enter into a state of ketosis. This in turn produces a lot of health benefits.  So, what exactly is ketosis? Here, you’ll discover the main things you need to know about this natural process and what it means for the body.

What Is Ketosis?

Ketosis is a process that occurs naturally in the body when it doesn’t have enough carbs to turn into energy. In order to generate the fuel that the body needs, fat stores are used.

When fat is burned, it produces acids known as ketones, which can then be used for energy. These are produced in the liver and delivered to the brain. It is important to note here that too many ketones can actually poison the body. In diabetics, ketosis occurs naturally due to limited glucose levels.

What Benefits Does It Provide?

Ketosis is said to deliver a number of health benefits. It can help to manage epileptic seizures, achieve rapid weight loss, and improve bad cholesterol.  Research is currently being conducted to determine whether ketosis can prove beneficial for acne, metabolic syndrome and cancer – to name just a few conditions.

Signs you're in ketosis

Understanding the Difference between Ketosis and Ketoacidosis

While ketosis can provide a number of health benefits, it can also lead to ketoacidosis. Unlike ketosis, the latter can be extremely dangerous to the health, particularly for those with diabetes.

If ketone levels become too high, it triggers ketoacidosis. This then poisons the body, posing a significant risk to the health in as little as 24 hours. This is why it is really important for followers of the keto diet to check their kidney function frequently. Those with diabetes also need to be extremely careful before following the diet.

How Long Does Ketosis Last?

It is thought that it takes around 3-4 days for the body to enter ketosis after carbohydrates have been limited. However, some followers of the keto diet may find it takes up to a week to enter the process. Things can be done to speed up the time it takes to enter ketosis, such as increasing high-quality fats in the diet and only consuming 20-50g carbs each day.

As for how long the body can safely stay in ketosis, there is conflicting advice out there. Some studies have shown that Inuits, for example, permanently stay in a state of ketosis.

When it’s used to treat epileptic seizures in children, they can be treated with ketosis for up to 12 years. However, when the keto diet is used for weight loss and other health benefits, experts recommend only following it for a period of up to 12 months.
Generally speaking, you should only look to keep the body in ketosis for up to a year.

With all these facts in mind, it is worth speaking to your doctor or healthcare practitioner prior to starting the keto diet. This will ensure you’re following it correctly dependent upon your specific dietary requirements.

What you need to remember

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What you need to remember

Tips From Real Keto Dieters

5 Success Tips for the Keto Diet

Getting started on any new diet can be challenging in the first couple of weeks. While the keto diet isn’t as harsh as other diets, it does have rules that you need to abide by and there will be a short transition period where your body adapts to the diet.

Generally, the first 4 days will be the hardest for most people. For some, it may take about 7 days before they’re truly comfortable with the diet and in ketosis. In this article, you’ll learn a few success tips that will help you adapt better to the keto diet and give you the edge you need to make keto a part of your lifestyle.

Tip from real Keto dieters

1. Understand the diet

Before starting on the diet, you must do your research. You must know the macros, how much fat you’ll eat, what foods you can eat, what recipes you can make and so on.

You may need to invest in keto recipe books to help you whip up tasty meals. It will also be a good idea to scout around your neighborhood or usual eating places to see if they sell keto meals or if the chef is willing to make a dish according to your requirements.  This will make eating out much easier on days when you just don’t wish to cook. Being well-informed will make it much easier to comply with the diet.

2. Track your carbs

Initially, you may be a little confused and overwhelmed when starting the diet. This is normal. The most important thing you want to focus on will be your carb intake. It should not exceed 50 grams a day. Ideally, you should keep it to 20 grams until you reach ketosis. Severely limiting your carb intake will help you to reach ketosis faster and break your addiction to carbs. It’ll also make it easier on the body to switch from glucose to ketones as a fuel source.

3. Reduce all temptations

Clear out your kitchen and refrigerator of all foods that are not in alignment with the keto diet. This will prevent you from giving in to temptations, because there aren’t any around the house.  The first few days of the keto diet will be challenging, and you may feel lethargic. You’ll not have much energy to exercise willpower and be disciplined. So, by not tempting yourself, it will be easier on you mentally and emotionally.

4. Get a food scale

Having a food scale will allow you to weigh and measure your foods. You’ll be more accurate with your macros and portion sizes. A food scale is relatively inexpensive, and you can easily get one from amazon.
It will also help you when the recipe books give you specific quantities to use in the cooking. You’ll be able to measure the weight of the food.

5. Seek motivation

The only way to succeed with the diet is to stick with it till your body adapts and it becomes a habit. To do that, you’ll need to find motivation.
The downside of motivation is that it wanes over time. While you may have started out enthusiastic, as time passes, you’ll lose interest when the daily drag of maintaining the diet sets in.

Find motivation by watching videos on YouTube of people who have used keto to lose weight and get healthy. Just search for “keto weight loss” and you’ll have all the inspiration and motivation you need.
You may join Facebook groups dedicated to the keto diet. By speaking with others who are passionate about it, you’ll not only find motivation and maybe an accountability partner… but you’ll be more passionate about it because everyone else in the group is.

Follow these tips and you’ll be much more successful with the keto diet. While you won’t see changes overnight, this diet gives you some of the fastest results possible. So, stick with it and in a couple of weeks, you’ll be glad you did.

How to Prepare for the Keto Diet

The keto diet is different from a normal calorie restriction diet where you just eat less than normal. With this fat-based diet, there are a few principles that you need to follow in order to reach ketosis.
So, there will be a few things that you need to take note of before embarking on this diet. Let’s see what they are.

• Choose the right time
The first 4 to 7 days of a keto diet are said to be the most difficult. Your body is adapting. You may have food cravings, sleeping problems, etc. You may even experience flu-like symptoms.
This is known as the keto flu and is nothing to worry about. The body is detoxing and switching from burning glucose for fuel to burning ketones for fuel. The transition process can leave you feeling lethargic and irritable.
Ideally, you want to start the diet at a time when you’re away from work or other important events that require your presence. Taking two days off from work just before the weekend will give you about 4 days to rest while on the keto diet.
Most people reach ketosis within 4 to 5 days and you’ll feel great after that.

• Know the principles
Study the principles of the keto diet well. You’ll be able to decide how many calories you need from fat and protein. Knowing the basics of the diet will allow you more flexibility when it comes to making it suit your lifestyle.
You’ll know which foods to eat, when to consume more calories, which carbs are better and so on. Knowledge is power here. So, do your research and be well-informed.

• Have recipes on hand
One of the most difficult aspects of diets such as keto or paleo is compliance. To comply and eat meals that are strictly keto will be an uphill task since most of us have been raised on a diet rich in carbs.
Trying to eat outside will be difficult too, because commercially-sold food is usually high in carbohydrates and other processed ingredients.
The best way to be compliant is to cook your own meals. To do that, it’s best to get a few keto cookbooks with recipes that you can follow. This will allow you to whip up tasty meals and follow the diet without much struggle.

• Practice cooking keto meals
Buying the recipe books alone will not suffice. You’ll need to practice cooking these dishes. Ideally, you want to hone your cooking skills even before you embark on the diet.
Spend a few weeks cooking keto meals and just getting used to the taste of the food and so on. This will make it easier for you when you start the diet. You’ve acquired the taste for the keto meals and they’ll not come as a shock to your taste buds when you do start.

• Try intermittent fasting
The keto diet is most effective when combined with intermittent fasting. It will take about 2 to 3 weeks to get used to intermittent fasting.
So, get started on it before you start going keto. Once you have a 16/8 protocol or a 18/6 protocol, you’re ready to ace the keto diet and see rapid fat loss. In fact, you’ll already see the weight coming off once you start intermittent fasting.
To sum things up, do make sure you prepare well before going on a keto diet, and speak to your doctor about it before starting. Once your doctor clears you, you should be good to go.
Follow the principles, enjoy your meals and experience the multitude of health benefits that will manifest in your life once you embrace the keto lifestyle.