Keto Diet for Beginners: Everything You Need to Know
What is the Keto Diet?
The ketogenic, or keto diet, is a low-carb, high-fat eating plan that's steadily been gaining popularity for its potential to promote weight loss and improve overall health. It's a lifestyle change that requires a solid understanding and commitment.
At its core, the keto diet significantly reduces your carbohydrate intake and replaces it with fat. This reduction in carbs puts your body into a metabolic state known as ketosis.
When your body doesn't have enough glucose (blood sugar) from carbs to burn for energy, it starts burning stored fat instead. This process produces molecules called ketones, which the body can use for fuel instead.
This shift from using glucose to fat as your body's primary fuel source is what we call ketosis. Think of it like the human equivalent of switching to solar power instead of using electricity.
That’s what happens when your body’s carb-burning switch flips to a fat-burning one, a change that can influence everything from weight loss to type 2 diabetes, although scientists caution that much more research is needed on the health effects of keto diets in general.
A small study in women with type 2 diabetes also found that following a ketogenic diet for 90 days significantly reduced levels of hemoglobin A1C, which is a measure of long-term blood sugar management (26Trusted Source).
The keto diet is not the easiest diet for beginners. The reason is simple: keto restricts carbs almost completely, and it's not always easy to find a variety of protein options. However, our experts will help bring you up to speed and make your first steps more efficient!
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Why Choose a Keto Diet?
There are a ton of diets out there. So, why are so many people choosing the keto diet over the other options?
Firstly, the keto diet was originally developed as a treatment for epilepsy. In the 1920s, doctors found that fasting reduced seizures in patients with epilepsy. Since a ketogenic diet mimics the effects of fasting by burning fat for fuel, it has become a valuable tool for managing the disorder. Due to its low-carb nature, the keto diet helps you shed water weight fast. But there's more to it than that. This diet also helps you lose body fat. When your body burns fat for fuel, it can lead to weight loss.
You might wonder how you'll have any energy without carbs. When your body is in a state of ketosis, it produces these little powerhouses that provide a steady and sustainable energy source. Many people on the keto diet report feeling more energetic and focused.
While eating a high-fat diet to improve cholesterol may seem counterintuitive, the types of fats in a keto diet matter. Consuming healthy fats can help support your "good" HDL cholesterol levels. Additionally, losing weight and reducing sugar intake on a keto diet can support healthy blood pressure levels.
Here’s the breakdown:
- High fat: About 70-75% of your daily calories
- Moderate protein: Around 20-25% of your calories
- Very low carb: Only 5-10% of your calories (usually 20-50 grams per day)
When you drastically reduce your carb intake, your body enters a state called ketosis. In ketosis, your liver starts producing ketones from fat, which your body then uses for energy. It’s like teaching your body a new trick – instead of burning sugar for fuel, it learns to burn fat!
Benefits Of The Keto Diet
A keto diet plan for beginners helps in promoting weight loss, enhances heart health by reducing bad cholesterol and regulating blood pressure, and offers several other perks. Some of the benefits are mentioned below-
1. Promotes weight loss :
The keto diet for beginners puts your body into ketosis with low-carb consumption. During this process, your body switches to burning fat for energy instead of carbs, resulting in weight loss. With the lower intake of carbs, the release of glucose in the blood is also less, which effectively helps lower the sugar craving and lowers the appetite.
2. Improves heart health :
The keto diet plan for beginners helps in managing cholesterol levels. By emphasising high-fat foods and reducing carbohydrates, the keto diet helps lower LDL (bad) cholesterol, which is crucial for cardiovascular health. It also promotes the increase of HDL (good) cholesterol, which aids in transporting cholesterol away from the arteries to the liver for processing or excretion. This dual effect can potentially reduce the risk of heart disease over time. However, maintaining a balanced approach to keto, including quality fats and monitoring overall nutrient intake, is key to reaping these cholesterol management benefits effectively.
3. Better blood sugar levels
Research shows that by restricting the amount of glucose coming into the body, the keto diet has the potential to control and improve insulin and blood sugar levels. Trusted Source This makes it a promising option for those with type 2 diabetes.
4. Suppresses appetite
One of the studies on the keto diet published by NIH in 2020 suggests that the keto diet plan for beginners prevents an increase in ghrelin secretion, which also reduces hunger hormones. This further helps in controlling appetite and keeps overeating at bay, which is imperative for weight loss.
5. Enhances mental well-being
By focusing on healthy fats and cutting down on carbs, your brain gets a steady supply of ketones, which it can use for energy. This can lead to more stable moods and better focus. Many people on the keto diet also report feeling less anxious and having fewer mood swings. The diet also encourages eating whole, nutrient-rich foods, which can provide essential vitamins and minerals that support brain health. A keto diet plan for beginners can help you feel more balanced, energetic, and mentally sharp.
6. Curbed epilepsy
Recent research confirms that the keto founder, Dr. Russell Wilder, had the right idea when it comes to treating epilepsy.
It turns out that, in a ketosis state, neurons in the brain are stabilized, and this controls the frequency of epileptic seizures. More research is needed to determine why, but it looks like there could be a link to increased GABA neurotransmitters in the brain.
7. Improved Performance
For athletes and others looking to naturally boost their energy levels, keto can be used to help increase efficiency and performance. If you want to see a positive change in your energy levels with keto, you must focus on timing your nutrient intake and getting enough nutrients. You can measure improved performance by assessing your fitness performance and/or testing for metabolic efficiency.
8. Improved Health
While improved health may seem like a given, it is a very valid and common reason for choosing a ketogenic diet. Due to the ketogenic diet’s restrictive nature, getting adequate amounts of nutrients can prove challenging. To see improved health on a ketogenic diet, you should focus on consuming nutrient-dense foods. Measuring progress for your improved health can be done through a health assessment (biometric testing).
Different Types of Keto Diet
When you follow a keto diet, your body goes into the metabolic state of ketosis. This is where your energy gets pulled from the stored body fat to run effectively, usually within four days of beginning the diet. Before you begin making dietary changes, you must understand that there are several different versions of the diet that are differentiated by the proportion of protein, fat, and carbs allowed for daily intake.
The following are the four common types of keto diets you can follow:
- The Standard Keto Diet (SKD): The standard ketogenic diet requires low-carb intake, moderate protein intake, and high-fat intake. The typical macronutrient for a standard keto diet is 20% protein, 10% carbohydrates, and 70% fat.
- Cyclical Keto Diet (CKD): The cyclical ketogenic diet requires cycling days of high carbohydrate nutrient intake (known as “refeeds”) with typical ketogenic days.
- Targeted Keto Diet (TKD): The targeted ketogenic diet makes allowances for carbohydrates before or after intense exercise.
- High-protein Keto Diet (HPKD): The high-protein ketogenic diet is similar to the standard keto diet, but the protein intake is higher, usually a ratio of 5% carbs, 35% protein, and 60% fat.
The standard keto diet and the high-protein keto diets have received the most scientific attention, likely because they are the most commonly used methods. The targeted and cyclical diets are newer variations of keto, mostly used by bodybuilders and athletes.
Best Ways To Start Keto
Starting a keto diet doesn’t have to be complicated. One of the best ways to begin is by gradually reducing your carb intake over a week or two. This gives your body time to adjust and can help minimize the “keto flu” symptoms.
Another great approach is to start by focusing on whole, unprocessed foods. Fill your plate with meats, fish, eggs, low-carb vegetables, and healthy fats like avocados and olive oil.
It’s also helpful to clear out your pantry of high-carb foods. This removes temptation and makes it easier to stick to your new eating plan. Planning your meals in advance is another smart strategy.
This way, you’re not caught off guard when hunger strikes. Lastly, don’t forget to stay hydrated and get plenty of sleep. These simple steps can make your transition to keto much smoother.
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What To Eat (And Avoid) On The Keto Diet
| Eat This | Avoid This |
|---|---|
| ✅ Meat, poultry, fish | ❌ Bread, pasta, rice |
| ✅ Eggs & cheese | ❌ Sugar, candy, soda |
| ✅ Leafy greens & non-starchy veggies | ❌ Potatoes, corn |
| ✅ Healthy fats (avocado, olive oil, butter) | ❌ Most fruits (except berries) |
| ✅ Nuts & seeds | ❌ Beer, sweet wine |
Sample meal plan for your first day of keto:
- Breakfast: Scrambled eggs cooked in butter + avocado
- Lunch: Grilled chicken salad with olive oil dressing.
- Snack: A Handful of almonds or a cheese stick.
- Dinner: Baked salmon + roasted broccoli
- Dessert (Optional): Keto chocolate mug cake 🍫
Side Effects of the Keto Diet: A beginner might face
Keto diet brings a lot of drastic changes to one’s dietary pattern, which may at times give way to several problems such as dehydration, kidney stones, keto flu, and so on. Below are some of the potential downsides of the keto diet for beginners-
1. Dehydration
A keto diet can lead to dehydration because of its low carbohydrate intake, which reduces the body’s glycogen stores. Glycogen binds to water in the body, so when these stores are depleted, the excess water is excreted through urine. Some of the common symptoms of dehydration include changes in urine, dry mouth, increased thirst, dizziness, etc.
2. Keto flu
Some people may also get the keto flu after getting on with the keto diet. The symptoms of keto flu include constipation, dizziness, exercise tolerance difficulties, fatigue, and headache. It is advisable to consult a professional in case you show any such symptoms before continuing with your diet.
3. Kidney stones
A keto diet can potentially lead to kidney stones due to its high intake of animal proteins, which can increase the levels of uric acid and calcium in the urine. High uric acid levels can contribute to the formation of uric acid stones, while elevated calcium levels can lead to calcium oxalate stones. To prevent this problem, it is advisable to consume a liberal amount of water.
4. Gastrointestinal issues
Another common side effect of the keto diet includes GI problems like constipation, diarrhoea, nausea, or vomiting. The consumption of high-fat content foods is often difficult for the body to absorb, which can lead to problems of diarrhoea.
5. Vitamin and mineral deficiency
Keto diet eliminates and restricts quite a lot of veggies, fruits, and other foods to lower the carb intake, which can give way to a deficiency of certain vitamins and minerals. An individual going on a keto diet may suffer the deprivation of folate, thiamin, as well as vitamins A, B6, B12, C, E, and K, which are required to perform essential bodily functions.
Common Keto Mistakes (And How to Avoid Them)
The keto diet is quite a restrictive one, and people may find it difficult to get it right on the first go. However, while starting the diet, it is essential to avoid the following mistakes, which are common but can be overlooked.
- Eating too much protein: This can convert to glucose and kick you out of ketosis. Keep it moderate.
- Not getting enough fat: Don’t fear fat – it’s your fuel on keto.
- Skipping electrolytes: Sodium, potassium, and magnesium are crucial.
- Expecting instant results: The first few days can be tough (keto flu), but it’s worth it!
Try an electrolyte supplement or bone broth to fight keto flu.
Expert Review on Keto Diet for Beginners?
Dr. Amit is an expert nutritionist, and he suggests that at a beginner level, one should start the keto diet with proper research and planning after consultation with a professional. It is advisable to taper down carbs steadily instead of hastily giving them all up at once, as keto requires you to cut down on carbs. While increasing your fat intake to put your body into ketosis, go for healthy sources such as omega-3 fatty acids, which can be consumed through fish and seafood, mixed nuts and seeds, and plant oils like flaxseed oil. It is also imperative to consume plenty of water as the keto diet substantially increases the risk of dehydration, which can also lead to problems of kidney stones.
Side effects and how to minimize them
Although the ketogenic diet is usually safe for most healthy people, there may be some initial side effects while your body adapts.
There’s some anecdotal evidence of these effects, often referred to as the keto flu (38Trusted Source). Based on reports from some on the eating plan, it’s usually over within a few days.
Reported keto flu symptoms include diarrhea, constipation, and vomiting (39Trusted Source). Other less common symptoms include:
- poor energy and mental function,
- increased hunger,
- sleep issues,
- nausea,
- digestive discomfort
- decreased exercise performance
To minimize this, you can try a regular low-carb diet for the first few weeks. This may teach your body to burn more fat before you completely eliminate carbs.
A ketogenic diet can also change the water and mineral balance of your body, so adding extra salt to your meals or taking mineral supplements may help. Talk to your doctor about your nutritional needs.
At least in the beginning, it’s important to eat until you’re full and avoid restricting calories too much. Usually, a ketogenic diet causes weight loss without intentional calorie restriction.
FAQs
1. What food is not allowed in keto?
Below are the foods that are not allowed in keto-
- Food High In Carbohydrates (Plain & Refined)
- Processed Foods,
- Sugary Drinks, Juice & Sweet Syrups
- Alcoholic Drinks,
- Trans & Hydrogenated Fats,
- High-carb Condiments & Sauces
2. Can I eat bananas on keto?
Despite being healthy, bananas are on the list of foods that should be avoided during the keto diet as it is high in carbs, containing 25g of carbs in a serving of 100g. One can rather consume avocados or berries instead of bananas.
3. Who should avoid keto?
People who are dealing with any condition involving their pancreas, liver, thyroid, or gallbladder should avoid keto. It is because the keto diet can lead to low blood pressure, kidney stones, constipation, nutrient deficiencies, and an increased risk of heart disease.
4. Can I eat an apple on keto?
A medium-sized apple contains about 20 g of carbs, which exceeds the daily intake of carbs during a keto diet. Thus, apples are not considered a keto-friendly food.
Disclaimer
This guide has been written to inform you about the ketogenic diet and how it works. The choice whether or not to follow this regime, how to follow it, and for how much, is left to personal free will. We recommend hearing the advice of an experienced doctor, especially if you suffer from diseases.
