Before we get into talking about the Keto Diet for beginners, let’s understand that benefits of proper nutrition. It goes beyond avoiding your favorite treats while trying to achieve your health goals. Practicing healthy eating habits can create a significant difference in your life by boosting your immunity, making you more energetic and helping you lead a healthy and productive life.
Proteins, fats, carbs, and veggies all play a role in ensuring that you are in tip-top health and shape. However, they are not always beneficial if you don’t understand what proportions of these foods you should be consuming. Unfortunately deciding what’s good to eat and what’s not good and the right portions can be quite bewildering. What’s even worse is that countless nutritionists flood you with their opinions on the right and wrong diets with the intention of selling something at the end of it all.
Fortunately, with the keto diet for beginners plan, you no longer have any guesswork nor have to take risks. It has been here for a very long time, and millions of people who are on a keto diet for beginners plan are proof that it works.
In fact, if you are the kind of person who looks up to the life of celebrities for healthy living, then you’ll be glad to know that some of your favorite A-list celebs such as Kourtney Kardashian and Halle Berry thrive on this keto low carb diet.
However, if you are hearing about the keto diet for the first time or you’ve come across it before but have no idea what it is. Then you are in the right place because we are going to show you everything you need to know about getting into the keto lifestyle.
- 1 Keto Diet For Beginners
- 2 How does the Ketogenic Diet for beginners work?
- 3 STEP 1: Understand The Benefits of a Keto Diet?
- 4 STEP 2: Understanding Your Keto Diet Macros
- 5 STEP 3: Learn What to Eat on a Keto Diet for Beginners?
- 5.1 Foods on a Keto Diet For Beginners.
- 5.2 Vegetable on a Keto Diet For Beginners Plan.
- 5.3 Our Choice of the Top 5 Keto Vegetable lows on carbs.
- 5.4 Best and Worst Keto FRUITS
- 5.5 Best and Worst Nuts on a Keto Diet for beginners plan
- 5.6 Here is Our Choice of the Top 5 Keto Diet Nuts
- 5.7 Drinks on a Keto Diet for Beginners Plan
- 5.8 Snacks to eat on the Keto Diet For Beginners Plan.
- 5.9 Best Keto Fats and Sauces
- 5.10 Other Foods To Avoid
- 6 STEP 4: Learn How to get into Ketosis?
- 7 STEP 5: Learn the Signs that you are in Ketosis?
- 8 Signs that you are in ketosis
- 9 STEP 6: How to measure you Ketone Levels?
- 10 STEP 7: Side effects of a Keto Diet for beginners?
- 11 Frequently Asked Questions
Keto Diet For Beginners
Let’s take a look at some semantics so you can understand better how this kind of diet is of help to you. For proper functioning, your body requires energy which it obtains from three sources namely, glucose, specific amino acids, and three particular ketones. Usually, most people are on a High Carb diet this HCD produces glucose and insulin in the body. Insulin is created to break up the glucose in your bloodstream and transport it to the various parts of your body.
Glucose is the primary energy source. Due to which the fats in the body do not get a chance to burn and get converted into energy. As a result, they get stored in the body. Now by moving to a High Fat and Low Carb diet, there is not enough glucose created, and the body has no choice but to burn fats.
So to finally answer the question, A Ketogenic Diet is a High Fat, Medium Protein and Low Carb Diet where the body uses fats as a source of energy thus resulting in Fat Loss.
Our brain and body, in general, can only function on glucose or ketones as an energy source, which makes ketones an alternative source of energy. Ketones are produced when stored up fats are burned down in the liver to aid in the metabolic processes and to ensure sufficient energy supply to the brain and other body parts.
Ketones are produced in three forms, acetone, beta-hydroxybutyrate and acetoacetate respectively. However, they only come into play when the glucose levels are low, forcing the body to go into a state of ketosis which means the liver is now burning stored up fats for energy.
Why does the body go into ketosis?
As mentioned above, the body goes into a state of ketosis when there are low glucose levels that result in insufficient energy. So why would there be little glucose in the body? Usually, glucose is made from carbs, and that means when you take fewer carbohydrates, there will be a lower glucose concentration in the body forcing the body to find an alternative source of energy and here is where ketones come into play, and this is also how the keto diet for beginners works. To sum it up, ketones become the primary source of energy for your body when you are on a ketogenic diet.
How does the Ketogenic Diet for beginners work?
If you are an enthusiast for healthy living, then chances are you’ve come across articles and publications which discuss the ketogenic diet for beginners plan, more times than you can recall. Well, that doesn’t come as a surprise because this kind of diet brings with it a long string of benefits to those who are on it.
That is the reason why most weight watchers, nutritionists, and health experts are going abuzz about it and it is impossible for one to switch from one channel to another, or go past four or five social media posts and not come across one which discusses the keto diet.
Nonetheless, as much as it is popular, not everyone understands how it works. Fortunately, if you happen to be among this group, then you’ll be glad to be here because below is the A to Z of how the ketogenic diet works.
How the Keto Diet for Beginners works?
For you to understand how the keto diet for beginners works, it is essential you know how the body functions when it’s not on any diet. Usually, the body breaks down carbohydrates (such as Rice, pasta, bread, cookies, cakes, etc.) into glucose. The glucose is used as the primary source of energy because its molecules are easily convertible. The insulin, on the other hand, is used to regulate the amount of glucose in the bloodstream by converting the excess glucose into insoluble fats known as glycogen which is then stored in the body. Therefore the higher the number of carbs taken the higher the amount of glucose present in the blood to aid in metabolic processes and also the greater the amount of glycogen is stored up.
Whenever the need for energy increases and carbs aren’t available to produce glucose, your body enters the state of ketosis during which it works by breaking down the stored glycogen into chemical bodies known as ketones.
This happens through a process known as beta-oxidation. The liver oxidizes the glycogen and converts it into ketones. The liver cannot utilize them, so they are sent to the brain and other parts of the body. They are used as the primary source of fuel for metabolic processes, and this is what is known as ketosis. In other words, the ketogenic diet for beginners works by inducing the state of ketosis by limiting the number of carbs taken by an individual.
What to expect.
If you are planning to begin a ketogenic diet, there are countless benefits which you should expect. However, because it alters the normal functioning of the body (though in a positive way), there are some side effects which you should brace yourself for, but they will go away once your body adjusts fully.
We have mentioned in detail below about the Keto Diet for Beginners Side effects. Here are some of the common ones. The first one is known as the keto flu. You can also experience frequent urination, a dry mouth, and bad breath. Fortunately, all these are things you can handle, and once you get to ketosis, you will reap valuable benefits such as increased energy, reduced weight, and blood sugar control.
The ketogenic diet for beginners works using natural mechanisms. Nothing is forced, and neither do you have to take anything other from the food provided by nature, and it is more advisable to include workouts so it can be more effective. You can expect a long string of benefits from it, and you don’t have to spend too much on it hence giving you even more reasons to start today.
STEP 1: Understand The Benefits of a Keto Diet?
Starting a Ketogenic diet may be the way to the big change you have been looking for – a slim you, full of energy at the pink of your health. It’s time to get a healthier you without breaking the bank. Here are some of the health benefits of a Keto diet for beginners plan.
The Keto diet for beginners has many long-term and short-term benefits. If you seriously follow the Keto diet you will see short-term and long-term gains. You will experience weight loss, mental clarity and appetite suppression in a matter of a week or two.
The Ketogenic diet for beginners plan is one of the ideal ways to lose weight naturally. This diet is a High Fat Low Carb Diet. The body depends on fats as a primary source of fuel to create energy. So the body starts burning the stored fats for generating energy and helps you shed off the extra pounds.
With the lack of Glucose, your body also reduces the amount of insulin which is responsible for storing fat. As a result, your body burns fat faster in a natural way. You can include a bit of exercise and gain much better results than following a high-carb or low-fat diet.
This diet has helped many patients with Type II diabetes and pre-diabetic condition. One of the recommendations by doctors is to consume a low-sugar diet, which enables you to normalize your blood sugar levels. Research has also shown that since the Ketogenic diet for beginners plan is a strict low carb diet, it eliminates the negative impact of high insulin. It provides better outcomes compared to low-calorie diets. Low-Calorie diets only help you manage your type 2 diabetes and does not eliminate the problem.
One of the key benefits is to increase your mental focus and concentration. Ketones are known to make your brains active and sharp.
Your brain functions also get a boost thanks to the fatty acids that you consume with your food on a Keto diet. Many people have even reported an increasing level of energy when in ketosis.
Ketogenic diets have been found to reduce the threats of cardiovascular diseases. Even though your fat consumption is high because of the diet, it doesn’t end up impacting your cholesterol levels in the long term. It reduces the threats of heart diseases in obese people as well. A recent study stated that people who followed keto diets for 24 weeks had decreased levels of LDL cholesterol, triglycerides, and blood glucose while increasing the beneficial HDL cholesterol.
5. Protects against Neurological Disorders
We just spoke about how the Ketogenic diets keep your brain sharp and increase your energy levels? Now it also turns out that it helps to reverse cognitive disorders and neurological disorders like Alzheimer’s and epilepsy. The brain uses the Ketone energy instead of cellular energy which is impaired in such patients reversing the process.
A study recorded improvement in Alzheimer’s patients who were given a Ketogenic diet. Research also shows that it can also be used to prevent sleep disorders, neurotrauma, autism and even schizophrenia. Scientists believe that Keto diets create a neuroprotective effect in your body.
6. Helps You Deal with Acne
It has been proven that a high carb diet is the leading cause of Acne due to all the adverse effects of hormonal regulation. Due to an increase in insulin levels on a High Carb Diet the production of sebum, skin cells and androgen setup the stage for acne and inflammation.
With a Keto Diet, there is a decrease in insulin levels. This has a positive effect on your skin condition. According to a recent study, low-carb diet can reduce skin inflammation and lesions.
7. Helps Fight Cancer
Research has shown that sugar caused by a High Carb Diet feeds the cancer cells and help them thrive and spread. Following a Keto diet cuts down the sugar in the cancer cells and starve the cancer cells.
Cancer cells cannot survive on ketones to grow. It may sound surprising, but many studies have shown that a Keto diet is an effective treatment for cancer.
8. Increases your Longevity
It’s a no-brainer that you stay healthy and live longer when you eat healthily and avoid harmful foods. A diet which is high in fat and low on carbs will make you stay alive for more years than a diet that compromises on fat intake.
A study published in The Lancet, a medical journal examined 135,000 adults from various countries and found that high carb intake was connected with high risks for mortality. On the other hand, fats like saturated fat were found to be linked with lower mortality.
It’s not about just following a diet for weight loss; it’s also about eating what you like while staying healthy. A Ketogenic diet helps you stay energetic and healthy while preventing many diseases and disorders. If you want to live a long and healthy life, it’s time to shift to keto.
STEP 2: Understanding Your Keto Diet Macros
What Are Macros? When you first start out with the Keto Diet a lot of Keto dieters talk about Macros. Things like “following your macros” “what are your Macros” “you have not calculated your Macros”. I have been guilty of doing this a well.
You quickly do a google search for the term macros and come across a table or form asking you to fill in your weight height, body fat and all sorts of information. It can be pretty frustrating because all you want to know is what is the meaning of macro. When you first start out with the Keto Diet for Beginners Plan, you need to understand what Macros are all about.
Let us explain Macro is the short form of the term “MACRONUTRIENTS” in the Keto Diet. Our body is fuelled by the energy giving components of food called macronutrients. This comes from the Fats, Proteins, and Carbohydrates that make up our dietary calorie intake.
The Keto Diet is a High Fat, Medium Protein Low Carb Diet. You also read that you need to consume 70% Fat, 25% Protein and 5% Carbs to get into ketosis. Here is where the concept of Macros play a very important part. Understanding the right quantity of Fats, Proteins, and Carbs you have to consume will help you get in and stay in Ketosis and become a fat burning Machine.
Let us explain how this works. The Total Daily Energy Expenditure is the total calories your body needs to maintain your weight based on your body composition and your daily activity level. Nutritional Ketosis is about breaking down these calories into Macronutrient values (Fats, Proteins Carbs) that maintain your body composition goals and help you keep long-term ketosis.
Carbohydrates have four calories per gram; Protein has four calories per gram and Fat has nine calories per gram. So gram to gram the energy provided is not the same. We keep our carbs to a minimum; we have a moderate amount of proteins to support our lean body mass.We have more Fats which is the main source of our energy.
If you pull back on your fat intake, then your body fat will provide the needed energy to the majority of your body. Some of the fats come from your plate and some from your body. Does that mean you should not have any Fat if you want to lose weight?Not. Fats are essential to keep your body functioning, and it keeps your body full. Use your body composition goals and your hunger levels to decide the amount of fats you need.
How To Calculate Macros?
Now that you have a better understanding of the term macro, you need to calculate your Macros. You need to know the amount of Fats Proteins and Carbs you need to have per day to meet your Calorie requirements. Many online resources will help you calculate your macros, but we recommend this calculator as it is detailed and customizable, please click here http://healthydietsexposed.com/KetoCal.
Once you feed in the necessary information in the calculator and have got your Macro (the amount of Fats, Proteins, and Carbs) you have to take every day. Please make a note of it and move to Step 2 of this Guide and see the foods you can eat to maintain your daily macros so you can get and stay in Ketosis.
STEP 3: Learn What to Eat on a Keto Diet for Beginners?
This part of the keto guide is the most important because choosing the wrong foods will never get you in Ketosis. You need to pay very close attention to this part of the guide and also make sure you study this, so you know it at the back of your hand.
Keto diet food list
A keto diet is often extremely safe and beneficial when done right. It consists of 70% fats 25% Proteins and 5% carbs. However, the secret ingredient to getting all the benefits it has to offer is knowing the best keto diet foods and planning. Fortunately, you don’t have to be a nutritionist or a health expert because below is a general guide to the best keto diet foods.
What to eat on a Keto diet for beginners
The Ketogenic Diet for beginners is a High Fat Low Carb Diet, but in this section, we are going to focus on the Carb intake in the foods you select to eat.If you choose foods with excess carbs, then you won’t stay in ketosis for long.
The essential factor in a ketogenic diet is to avoid eating many carbs. You should limit your carbohydrate intake to at least 15 to 20 grams a day in net carbs. The fewer the carbs, the faster you get into ketosis and the higher your chances of reaching your body goals. So below are some few suggestions on what to eat on a Keto diet for beginners.
The most crucial aspect when getting keto compliant foods is you have to make it a habit to read the food labels. If the labels mention more than 1 or 2 grams of carbs, any sugars or preservatives, you should avoid the food item.
Let’s take an example, Cheese is an excellent source of fat on a ketogenic diet, reading the label before getting cheese is important, because some cheeses have higher carbs and added sugars. You should stay away from these type of cheese.
The keto compliant cheese has 0 carbs and 0 sugars or 0 carbs and 1g or 2g of sugars. Hard Cheese usually has little or no carbs compared to the other cheese.
Another common mistake most people make is, to look at the food labels and if they see that carbs are 0 or 1 gram, they think it is keto compliant. This is a mistake if you forget to check if there are any added sugars and preservative, then the chances are that you will unknowingly be going to add sugar to your body even if the carbs are low. Added sugars and preservatives can kick you out of ketosis.
Foods on a Keto Diet For Beginners.
- Meats, such as chicken, duck, seafood such as salmon and sardines, tuna, pork, turkey, beef, and mutton. Eating fattier cuts of meat are perfect on the Keto Diet Try having grass-fed Meats and wild caught fish.
- Healthy dairy products such as grass-fed cheese, grass-fed ghee, heavy and sour cream, mozzarella cheese.
- Free Range Eggs. These are the staple food in a keto diet, and if you look at most ketogenic meal plans, you will find eggs present in all of them
- Nuts and seeds such as macadamia, almonds, sunflower, walnuts and few others. You can eat them whole straight from your grocery store or as butter depending on what you like more.
- Low sugar fruits such as raspberries, strawberries, blueberries and most peoples favorite fruit which is the avocado. These are the best, and apart from being healthy, they pack a punch of electrolytes which help prevent or ease the effects of the keto flu.
- Low carb veggies such as cauliflower, kale, asparagus, broccoli, spinach, Brussel sprouts and of course you do not have to stay away from your seasoned food because onions and pepper are also part of the low carb vegetable wagon, but you need to have them in moderation.
- Other fats such as high-fat salad dressings and coconut oil, Olive Oil, Avocado Oil.
- Low carb sweeteners such as stevia, monk fruit, erythritol and the likes
Vegetables have carbs, and it is important to eat vegetables, so we follow a simple rule when deciding what vegetable to eat.
All Vegetables grown Above Ground have fewer Carbs compared to Vegetables Grown below ground. On this diet, we will have vegetables that have the least amount of carbs.
Like any rule, this is not set in stone or is perfect, but it is a guideline. As long as you don’t cross a total of 25g Carbs in a day, you should be okay.
Above the Ground Vegetables
- Spinach 1g Carbs per 100g
- Lettuce 2g Carbs per 100g
- Asparagus 2g Carbs per 100g
- Olive 3g Carbs per 100g
- Tomato 3g Carbs per 100g
- Eggplant 3g Carbs per 100g
- Cucumber 3g Carbs per 100g
- Cabbage 3g Carbs per 100g
- Zucchini 3g Carbs per 100g
- Broccoli 3g Carbs per 100g
- Kale 3g Carbs per 100g
- Cauliflower 3g Carbs per 100g
- Geen Beans 4g Carbs per 100g
- Brussels Sprouts 5g Carbs per 100g
Below the Ground Vegetables
- Carrot 7g Carbs per 100g
- Onion 7g Carbs per 100g
- Beetroot 7g Carbs per 100g
- Rutabaga 7g Carbs per 100g
- Celeriac 7g Carbs per 100g
- Parsnip 13g Carbs per 100g
- Potato 15g Carbs per 100g
- Sweet Potato 17g Carbs per 100g
The numbers mentioned above are the net carbs, that means 100grams or 3.5 ounces of the vegetable will have that many carbs.
Say e.g. one tomato if it is 100 grams then it will have 3-gram carbs, but if you have a cauliflower that is 400 grams, then you will be consuming 12 grams of carbs.
If your Carbs intake for the day is 20grams of carbs, having cauliflower with 12-gram carbs will leave you with only 8 gram of carbs for the rest of the day.
Our Choice of the Top 5 Keto Vegetable lows on carbs.
- Spinach has 1g carb per 100g and can be used with any dish; we love adding spinach to our scrambled eggs.
- Asparagus has 2g of carbs per 100g, and we love to crisp-fry them in a little coconut oil sprinkled with some salt and pepper, and they taste amazing
- Broccoli has 3g of carbs per 100g we have this vegetable every other day, taste good and is pretty filling.
- Cauliflower has 4g per 100gof Carbs this is famously used to make Keto rice, and it tastes pretty good we don’t consume too much of this vegetable.
- Zucchini has 3g carbs per 100g and is one of the substitutes for making pasta.
Best and Worst Keto FRUITS
What are the fruits you can eat on a Keto Diet for beginners plan? There are not many because most of the fruits have a high sugar content which is not suitable for the keto diet.
Here are some of the Best and the Worst fruits to have on a Keto Diet.
- Blackberry 5g Carbs per 100g
- Raspberry 5g Carbs per 100g
- Strawberry 6g Carbs per 100g
- Blueberry 12g Carbs per 100g
- Avocado 2g Carbs per 100g
Fruits you should avoid.
- Banana 20g Carbs per 100g
- Grapes 16g Carbs per 100g
- Mango 13g Carbs per 100g
- Pineapple 12g Carbs per 100g
- Kiwi 12g Carbs per 100g
- Pear 12g Carbs per 100g
- Apple 12g Carbs per 100g
- Orange 10g Carbs per 100g
- Cherry 10g Carbs per 100g
- Watermelon 10g Carbs per 100g
- Peach 9g Carbs per 100g
- Plum 7g Carbs per 100g
- Cantaloupe 7g Carbs per 100g
- Lemon 6g Carbs per 100g
- Coconut (White Meaty Part) 6g Carbs per 100g
In the Fruits to Avoid list, we have mentioned only the carbs, but all these fruits come with sugars as well. So if you want to consume these fruits and still stay in Ketosis, you Cant have more than 10-15grams of these fruits per day. So instead it would be better to have some berries instead. Remember your Carbs cannot exceed more than 20-25g per day.
Here is Our Choice of the Top 5 Keto Diet Fruits
- Strawberries 100 grams would be Half a Cup with a total Of 6-gram Carbs
- Blackberry 70 grams would be Half a Cup with a total Of 4-gram Carbs
- Raspberry 60 grams would be Half a Cup with a total Of 3-gram Carbs
- Avocado 100 grams with a total Of 2-gram Carbs
- Blueberries 50 grams would be Half a Cup with a total Of 6-gram Carbs
Best and Worst Nuts on a Keto Diet for beginners plan
This is the best snack time food on a Keto Diet, but unfortunately, you cannot have any nuts.
- Pecan Nuts 4g Carbs per 100g
- Brazil Nuts 4g Carbs per 100g
- Macadamia Nuts 5g per 100g
List of the nuts not suitable on a Keto diet.
- Hazelnuts 7g Carbs per 100g
- Walnuts 7g Carbs per 100g
- Peanuts 7g Carbs per 100g
- Almond 10g Carbs per 100g
- Pine 9g Carbs per 100g
- Pistachio 18g Carbs per 100
- Cashew 27g Carbs per 100g
The carbs mentioned above are the net carbs per 100g or 3.5 ounces or about three handfuls of nuts. These are not the worst nuts apart from the Pistachio and Cashew nuts as they are packed with carbs. They can be eaten but in moderation.
We would recommend when you first start your Keto Diet beginners plan. Either avoid eating these nuts that are not suitable or eat them in moderation and keep track of the carb count for the day.
Here is Our Choice of the Top 5 Keto Diet Nuts
- Pecan Nut 4 grams Carbs Per 100 Grams or 3.5 ounces. These nuts make a tasty snack, and when crushed it can be a tasty dessert topping as well.
- Macadamia Nuts 5 grams Carbs Per 100 Grams or 3.5 ounces. This is our favorite snack crunchy and tasty.
- Brazil Nut 4 grams Carbs Per 100 Grams or 3.5 ounces. The nuts make a tasty snack and a salad topping as well.
- Peanut 7 grams Carbs Per 100 Grams or 3.5 ounces. These nuts are on the list of nuts to avoid because they are slightly high in carbs and pretty addictive and you can stop eating them. But they are still good.
- Walnut 7 grams Carbs Per 100 Grams or 3.5 ounces. These nuts are similar to the peanut on the list of nuts to avoid because they are slightly high in carbs. But they are still good if eaten in moderation.
Drinks on a Keto Diet for Beginners Plan
- The Best Drink of all is Water, Drink plenty of it every day.
- You can also have coffee. Avoid adding milk or any sweeteners if you can. Instead of Milk, you can use full-fat cream or Ghee.
- You can have Tea. Avoid milk or any sweeteners if you can. Instead of Milk, you can use full-fat cream or Ghee
- You can have alcoholic drinks sometimes and in moderation. First on the list is Wine then scotch Whisky, Dry Martini, Brandy, Tequilla, etc. Make sure you have them in moderation and do not mix any sugary drinks in them.
- These drinks have 0 carbs and 0 sugars. This does not mean drinking these alcoholic drinks is good.
- These alcoholic drinks go to your liver, and this can get you out of ketosis. So drink once in a while and small quantities.
What Drinks To avoid on a Keto Diet for Beginners Plan.
The list of drinks you cannot have on a Keto Diet is longer. These drinks can get you out of ketosis so you should avoid them.
- Don’t have sugary drinks like Coke, Juices, Yogurts, etc
- Cocktails and beverages such as Bloody Mary, Margarita, Cosmopolitan, Gin&Tonic, Rum&Coke, Vodka&Orange are high in sugars
- You Should not have Beer as it is high in carbs
- Avoid Smoothies, Milkshakes, Frappuccino, Ice tea, Latte, Energy Drinks, etc
Snacks to eat on the Keto Diet For Beginners Plan.
These can be an essential part of the diet depending on how much you like to snack between meals. Usually, the keto diet surpasses hunger, and you reduce your eating quantities. But sometimes you might want to have snacks in between meals.
Here is a list of snacks you can have.
- Eggs 1g Carbs per 100g
- Cheese 2g Carbs per 100g
- Cold Cuts 2g Carbs per 100g
- Avocados 3g Carbs per 100g
- Olives 3g Carbs per 100g
- Macadamia Nuts 4g Carbs per 100g
The number of carbs mentioned is the net carbs per 100 grams or 3.5 ounces. The best part is most of these snacks don’t require any preparation. So A slice of cheese and some Macadamia nuts can make a tasty snack.
Some the Other Snack you can have is
- Celery 1g Carbs per 100g
- Cucumber 3g Carbs per 100g
- Green Pepper 3g Carbs per 100g
You can have these with the following Dips.
- Low Carb Sauce 0-5g Carbs per 100g
- Cream Cheese 4g Carbs per 100g
Best Keto Fats and Sauces
Choosing the Right Fats, Oils and Sauces can help achieve your daily 70% fat intake goals. When we say, the Keto Diet is a high-fat diet we don’t mean you can have any fats or oils. Fortunately, we have some excellent options for you.
- Olive Oil 0g Carbs per 100g
- Virgin Coconut Oil 0g Carbs per 100g
- Grass Fed Butter 0g Carbs per 100g
- Full Fat Heavy Cream 3g Carbs per 100g
- Mayonnaise 1g Carbs per 100g
- Cream Cheese 4g Carbs per 100g
- Vinaigrette 3g Carbs per 100g
- Soya Sauce 4g Carbs per 100g
- Guacamole 3g Carbs per 100g
Foods like Olive Old, Coconut Oil, and Butter, are full of good Fats and 0 Carbs. Food items like Mayonnaise, Full Fat Cream, Cream Cheese, etc. are also full of fats but make sure you read the food labels and buy products that don’t have added sugars and preservatives. Look for products that have little or no sugar at all and no preservatives.
Foods to Avoid on the Keto Diet for beginners plan.
- Pesto 8g Carbs per 100g
- Salsa 6g Carbs per 100g
- Mustard 6g Carbs per 100g
- Ketchup 26g Carbs per 100g
- Tomato Paste 15g Carbs per 100g
- Maple Syrup 68g Carbs per 100g
- BBQ Sauce 40g Carbs per 100g
- Jam 69g Carbs per 100g
The carbs mentioned above are the net carbs per 100g or 3.5 ounces. The ones you should avoid here are Ketchup, Maple Syrup, BBQ Sauce and Jam. The other you can have in moderation depending on your carb intake for the day.
Other Foods To Avoid
The Foods that are not a Keto Option but don’t fall into the category of Vegetables are grains and Legumes; these are high in Carbs
Here are some Grains and Sugars that have to be avoided at all cost on a Keto Diet for beginners plan
- Peas have 9g Carbs per 100g
- Lentils have 12g Carbs per 100g
- Corn has 15g Carbs per 100g
- Baked Beans has 16g Carbs per 100g
- Quinoa has 18g of carbs per 100g
- Chocolate 56g Carbs per 100g
- Cookies 58g Carbs per 100g
- Bread 46g Carbs per 100g
- Pasta (cooked) 29g Carbs per 100g
- Rice (cooked) 28g Carbs per 100g
In a nutshell
As you can see from the above foods, the keto diet for beginners plan is not so bad. After all, it offers you plenty of choices, unlike other diets which extremely limit what you can take. All you need to do is take the proteins in moderation and very few carbs. Your intake should be around 70% fats, 25%proteins, and 5% carbs. You can also have cheat days every once in a while but do not overdo them or else you will be wasting your time. In addition, do not rely on it only for weight loss, incorporate exercises for more effectiveness and thank us later.
STEP 4: Learn How to get into Ketosis?
This is the most common questions we get before a person decides to start the Keto Diet. We have an answer to this question, and we have listed it below. We think that even before you follow the steps below you need a mindset shift, you have to be super focused and you must ask your self the following questions.
- Why Do you want to adopt the Keto Lifestyle?
- Have you educated yourself about this Diet?
- Are you going to give this diet a fair shot for at least three months?
- Are you mentally prepared or are you prepared with excuses why it won’t work?
- If you have answered these questions in the affirmative, then read on.
1. Restrict Your Carb Intake Immediately.
As we had mentioned earlier in the guide, our body runs on to types of Fuels for energy, Glucose, and Fats. On a high carb diet, our body is getting the necessary energy from Glucose.
We need to restrict the number of carbs to 20-25 grams a day, and this will reduce and slowly eliminate the glucose levels in the body, this will cause your body to burn the fats in the liver and produce ketones which is the fuel the body requires.
Giving up carbs is not going to be easy when you first start, but please check the food you can eat on a Keto Diet for Beginners plan in this guide there are plenty of options to reduce your carb intake and get into Ketosis fast.
2. Take it Easy On the Proteins
You need to take it easy on the proteins; we see a lot of people make this mistake where the Protein consumption is more than the Fats. The Keto Diet is a High Fat And Low Carb Diet. So when we have large portions of meats and vegetable as a meal, we are mindful that they don’t have a lot of carbs but forget if the meat is not a fattier cut then we end up consuming more protein than fats.
If fat consumption is less and the protein consumption are more then the excess protein in the body are converted to glucose. This is the reason you don’t get into ketosis, or you are kicked out of it. So make sure you maintain a 70% Fat, 25% Protein, and 5% Fat Diet on a daily basis.
3. Stop Snacking
There are a lot of keto dessert recipes and snack recipes online, and they are all good but when you are on a keto diet eating 3 meals a day and snacks twice a day does not help with ketosis. Eating often during the day slows down the production of ketones and weight loss. Don’t eat because it is snack time and because you have snacks. Eat when you are really hungry.
4. Intermittent Fasting.
This is possibly the fastest way to get into ketosis, increase ketone production and accelerate weight loss and reversal of type 2 diabetes. Intermittent Fasting is when you fast for 16-18 hrs during the day and keep an eating window of 6-8 hrs.
For Example: If you eat your last meal at 6 pm you eat your next meal at 11 am the next day
5. Regular Exercise
Exercising for about 30min every day or 1 hr every other day can be helpful. If you are following the Keto Diet for beginners plan and you exercise 4 times a week. Then there will be a moderate increase in ketone production. It’s not necessary to exercise to get into ketosis, but it is beneficial.
STEP 5: Learn the Signs that you are in Ketosis?
Now that you have a fair idea of what ketosis is, what a Ketogenic diet is and the foods you are supposed to eat and the foods you are supposed to avoid. You will now learn how long it will take you to get in ketosis and what is the fastest way to get there
So how long does it take?
When you begin the keto diet for beginners, your body switches from using glucose as a source of energy to ketones. That means, your cells are not used to this new form of fuel, and hence it will take some time for your cells to adapt and build a new mechanism to enable it to make the changes. That is the reason why it takes sometime before your body can go into ketosis.
Once you begin the keto diet for beginners plan, it might take about three days for all the carb content to be depleted in your body and hence initiate ketosis. Therefore, it might take a period of two to ten days depending on how fast your body responds to changes and also if you stick to your keto meal plans.
For some people, ketosis might take place within the first two days that they began the keto diet for beginners plan and to others, it might take even ten days, so it all depends on an individual’s metabolism and other biological factors.
Therefore, if you and your spouse or friends begin at the same time and they reach ketosis two or three days after you begin, then you should not panic because it is entirely normal and you can be sure that you will start feeling the change soon.
Some signs will tell you that you are in ketosis, but the best way to know for sure is a blood test with a keto blood monitor. But when you initially start here are some of the signs you will experience that will tell you that you are in ketosis.
1. Increased Urination:
You will experience increased urination because you would have doubled your water consumption. Acetoacetate is a ketone body found in the urine this is also one of the causes of frequent urination.
2. Dry Mouth.
Do you the frequent urination there will be a loss of fluids from your body, and you will experience Dry Mouth, and you have to make sure you have plenty of water. Your body is telling you it needs electrolytes. A good tip is to have some salt in the water and have to increase the electrolytes in the body.
3. Reduced Hunger.
This is probably going to shock you but when you first start the keto diet for beginners plan. The most significant telltale sign that you are in ketosis is when you will feel less hungry during the day. Your food quantity intake will drastically reduce. The ketogenic diet suppresses hunger and reduces your appetite.
4. Bad Breath.
A ketone knows as Acetone is released which is the leading cause of bad breath. The smell might not be very pleasant but should reduce slowly.
How to get into Ketosis fast
There are no shortcuts to getting to ketosis. The only way to get there fast is by restricting the number of carbs as much as you can. Restrict the number of carbohydrates to at least 20 grams a day and then incorporate coconut oil in your diet as it contains medium chain triglycerides fats which are often absorbed directly and converted into ketones in the liver.
You can also increase your exercise rate so your body can demand more energy and speed up the conversion of fats into ketones. Also, ensure you stick to your keto diet menu even when cravings hit your hard.
If you stick to your ketogenic meal plan, then you will join the pool of myriads of people across the world who are reaping its benefits every day. Apart from helping you achieve your body goals, this kind of diet also keeps you safe from chronic conditions which come with excess body fats such as diabetes. So if you are not taking it because of weight loss, then this offers you even more reason to take it as it minimizes your risk to such conditions.
STEP 6: How to measure you Ketone Levels?
Now that you know that Frequent Urination, Dry mouth, Bad breath are signs that you are in ketosis.You would want to be sure to check if you are on the right track then there are a few other ways that will tell you for sure if you are in Ketosis.
1. Keto Monitor
The best way to do this is with a Ketones Measuring Monitor. This method can be expensive as each ketone strip costs USD$1, but it is the most accurate way to check your blood ketones.
It’s pretty similar to what a Diabetic patient uses but in their case they use blood glucose strips to measure the Blood Glucose levels. If you need to check your Blood ketone levels, you need to use the Ketone strips with the monitor. The Ketone Monitor is the most accurate way to check your blood ketones. If you think of taking this path, then it is essential that you purchase an FDA approved keto monitor.
You will see maximum weight loss in the deepest stage of ketosis
1. The Beginning stage of ketosis 0.5 mmol/L – 0.9 mmol/L
2. The Middle stage of ketosis 1 mmol/L – 1.4 mmol/L
3. The Deep stage of ketosis 15.5 mmol/L – 3.0 mmol/L
2. Urine keto strips
THIS IS One of the most common ways of checking the blood ketones among ketogenic dieters. Unlike the keto monitor which measures the number of ketones in your blood. The keto urine strips only measure the amount of a ketone known as acetoacetate present in the urine.
However, this method might not be the most accurate. You will know if you are in ketosis with this method, but you might not know the exact level.
You cannot entirely rely on it to know which stage of ketosis you are in. Your body naturally excretes more ketones when you begin the ketogenic diet. After you are keto-adapted you may find a high amount of ketones in your urine; then it could be as a result of your body making the transition.
The breath meter is becoming a widely used device in the Keto Community. This is the cheapest way to check if you are in ketosis. The readings might not be very accurate, but you can get a fair idea if you are in ketosis.
The Breathalyse checks the acetone levels in your breath. Acetone is one of the ketones releases when you are in ketosis.
STEP 7: Side effects of a Keto Diet for beginners?
When You first start the Keto diet for beginners plan, you are going to feel irritated. You will have a difficult time concentrating; you might even have a terrible headache. If you are facing any of these symptoms then congratulations you have the Keto Flu. This usually happens when your body is transitioning from using glucose as a source of energy to using Ketones.
It’s not the flu, and it’s not contagious like the other flu, it’s just a name given by people. You will face these symptoms in the first 3-5 days when you first start the keto diet for beginners plan. There are simple cures for this, and we have mentioned them below.
1. Keto Flu
Some of the common symptoms of the Keto Flu are. Nausea, dizziness, headaches, lack of concentration, Brain fog, irritability, sugar cravings, etc. You will usually face this in the first week when you start your keto diet for beginners program.
Your body is going through a transition. It is making a change from using Glucose as a primary source of energy to using fats.
As the Body moves into Ketosis the Fat Burning stage, you will experience a loss of water salt and electrolytes. This is due to the frequent urination. There are simple cures for the Ket Flu.
Once your body becomes adapted to Keto, you should not face the Keto Flu later on.
Salt in water
With lack of water and salt in the body, you can consume salt in water. Add half a teaspoon of salt in a big glass of water and have it at least twice a day. You should see the flu disappear in 10 to 15 mins
The other option is to drink Bone broth, Chicken Soup, Broth at least twice a day. This will help eliminate the Keto Symptoms
The salt and water usually should be enough to eliminate the Keto Flu Symptoms. If you like you can load up on some extra fats, this can help eliminate the Keto Flu. In the beginning, when you reduce your carb intake, you might be skeptical of having too much fat. This extra fat will help with the Keto Flu symptoms.
2. Muscle cramps
Switching from high carbs to a keto diet for beginners plan, will not only keep you away from junk foods. They will also keep you away from veggies and food items which are rich in fiber and electrolytes. Some of these vegetables might be high in carbs as well. That means you will be eliminating many minerals and vitamins sources which are responsible for proper functioning of the muscles. These minerals include potassium, manganese, and sodium.
This often results in muscle cramps, but it is a situation you can reverse. Have enough of water and make sure you have enough veggies. Broccoli, asparagus, and spinach are good on a Keto Diet for Beginners. These vegetables help replenish the supply of these essential electrolytes and minerals.
Make sure you drink plenty of water during the day, Have Saltwater at least twice a day. This will help in reducing the Muscle cramps. Make sure you take the pessary supplements with magnesium
4. When you first start the keto diet for beginners plan your digestive system goes through a change. This is where ketosis begins to add to that the sudden changes in your diet might cause it distress.
To maintain a low carb diet, you are eliminating more fiber from your diet. Thus constipation is one of the common side effects. However, you can combat it by staying hydrated, drink plenty of water. Consume fiber supplements, engage in low-intensity workouts and eating veggies with high fiber content and low carbs.
4. Keto Breath
Lousy breath is also another uncomfortable side effect which is the result of your body being in ketosis. Usually, the three ketones which are now used as energy are released somewhere. For instance, acetoacetate is released through your urine while acetone is released through your breath hence resulting in bad breath.
Even though this is just a temporary problem, it can be quite uncomfortable. Brushing regularly, taking minty sugar-free gum or breath fresheners will help you handle the problem. Please note we emphasized on sugar-free so that you don’t alter your diet.
Yes, you hear us right, hypoglycemia is also another side effect. Most Beginners on the ketogenic diet have spent their entire lives, having Junk food like Burgers, Fries, and Pizza. Thus their bodies have built some carb dependency. Plus the body uses glucose molecules to make energy because they are the easiest to convert. So before it can adjust to the process of fat oxidation for energy. This might take time leading to intense hunger periods, fatigue, brain fog, irritability and even worse depression. Fortunately, all these will subside after your body adjusts to the changes fully.
Nothing is perfect, and by that, we mean even the ketogenic diet for beginners plan. Even though it brings with it a long string of benefits, it has its downsides. Fortunately, they are not permanent. You can handle them and it will go away once your body adapts to this new diet. Plus it has way too many benefits to give up on it. The reason we let you know about the side effects is so you can stay informed. This will prevent you from panicking when you begin experiencing them.
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