The keto or ketogenic diet has become popular. How to start a Keto Diet, The keto diet is low in carbohydrates, moderate in protein, and high in fat that helps burn fat, and provides many health benefits.
In fact, many studies have shown that this type of diet helps to lose weight and improve health.
The keto diet is especially beneficial for burning excess fat, reducing hunger, treating type 2 diabetes, cancer, and Alzheimer’s disease.
Here you will learn how to start a keto diet free for beginners, step by step.
The Ketogenic diet is a low-carb, high-fat diet. It is similar to other low-carbohydrate diets in many ways.
This is to drastically reduce carbohydrate intake and replace it with fat. This decrease in carbs puts your body in a state of metabolism called ketosis.
When this happens Your body burns fat into energy incredibly efficiently. It converts fat into ketones in the liver. which can provide energy to the brain.
Ketogenic foods can significantly lower blood sugar and insulin levels. This has some health benefits, along with increased ketones.
The ketogenic diet usually limits your carbohydrate intake to 20-50 grams per day. While it may seem like a daunting task, many nutritious foods fit easily into this way of eating.
This is the reason an increasing number of doctors and medical practitioners recommend it.
How to start a keto diet:
Here are the 10 best healthy foods you eat with a ketogenic diet.
1. Fish and Seafood
2. Meat and Chicken
5. Butter and Cream
6. Nuts and Seeds
8. Coconut Oil
9. Olive Oil
10. Low-carb green vegetables
1. Fish and Seafood:
Fish and shellfish are very keto-friendly foods. Salmon and other fish are high in B vitamins, selenium, and potassium.
Salmon, sardines, mackerel, and other fatty fish are very high in omega-3 fats, which have been shown to lower insulin levels and increase insulin sensitivity in overweight and obese people.
In addition, frequent consumption of fish has been linked to reduced risk of disease and improved cognitive health.
The American Heart Association recommends eating 1 to 2 seafood meals each week.
2. Meat and Chicken:
Meat and chicken are considered staples of the ketogenic diet.
Fresh meat and fresh chicken are carbohydrate-free and rich in B vitamins and several important minerals.
Meat and chicken an excellent sources of high-quality protein.
Choose grass-fed meat whenever possible. This is because grass-fed animals produce meat with more omega-3 fats, conjugated linoleic acid, and antioxidants than grain-fed animals.
Eggs are the healthiest and most versatile food in the world.
1 large egg contains less than 1 gram of carb and 6 grams of protein, making it an ideal food for a ketogenic lifestyle.
It is important to eat the whole egg as most of the egg’s nutrients are found in the yolk.
Although egg yolks are high in cholesterol, eating them does not raise blood cholesterol levels in most people. In fact, eggs appear to alter the size of LDL particles in a way that lowers the risk of heart disease.
There are hundreds of varieties of cheese. Fortunately, most of them are very low in carbs and high in fat, making them ideal for a ketogenic diet.
Although cheese is high in saturated fat, it has not been shown to increase the risk of heart disease. In fact, some studies show that cheese may help prevent heart disease.
Eating cheese regularly can help reduce the loss of muscle and strength that occurs with age.
5. Butter and Cream:
Butter and cream are good fats to add to a ketogenic diet.
For years, butter and cream have been thought to cause or contribute to heart disease due to their high saturated fat content.
However, several large studies have shown that saturated fat is not associated with heart disease for most people.
Like other fatty dairy products, butter and cream are rich in conjugated linoleic acid, a fatty acid that can promote fat loss.
6. Nuts and Seeds:
Nuts and seeds are healthy foods with high fat and low carbohydrates
Regular consumption of nuts is associated with a lower risk of heart disease, certain cancers, depression, and other chronic diseases.
Nuts and seeds are rich in fiber, which helps you feel fuller and generally absorb fewer calories.
Avocados are incredibly healthy, with 2 grams of net carbs per serving, and rich in fiber and several nutrients, including potassium.
Plus, avocados can help improve cholesterol and triglyceride levels.
One study found that participants eating one avocado per day had beneficial effects on their cardiometabolic risk factors, including lower LDL (bad) cholesterol levels.
8. Coconut Oil:
Coconut oil has unique properties that make it very suitable for a keto diet.
Coconut oil is used to increase ketone levels in people with Alzheimer’s and other brain and nervous system disorders.
Coconut oil is rich in MCTs, which can increase ketone production and can increase metabolic rate.
9. Olive Oil:
Extra-virgin olive oil is high in antioxidants and heart-healthy monounsaturated fats.
It’s rich in oleic acid, a monounsaturated fat that has been shown to reduce cardiovascular risk factors in many studies.
Plus, extra virgin olive oil is rich in antioxidants known as phenols.
It is best to use olive oil for simmering, dressing salads, mayonnaise, and adding to prepared foods.
10. Low-Carb Green Vegetables:
Many vegetables are very low in net carbs. However, a serving of “starchy” vegetables such as potatoes, yams, or beets can leave your entire carb limit for the day.
Vegetables also contain antioxidants that help protect them from free radicals, which are unstable molecules that cause cell damage.
What’s more, cruciferous vegetables like kale, broccoli, and cauliflower have been shown to reduce the risk of cancer and heart disease.
How to start a keto diet:
What fruits can you eat on Keto Diet?
- Star fruit
Watermelon is a flavorful and moisturizing fruit that can be easily added to a ketogenic diet.
Watermelon also contains a variety of vitamins and minerals, including vitamin C, copper, and potassium.
In addition, it contains a plant compound called lycopene, which acts as an antioxidant to reduce cell damage and fight disease.
Raspberries are an excellent addition to a low-carb or ketogenic diet.
Each serving also offers good amounts of vitamin C, manganese, vitamin K, and copper.
What’s more, raspberries are rich in antioxidants that can reduce inflammation and lower your risk of chronic disease.
Strawberries are delicious, nutritious, and loaded full of health benefits.
Strawberries, which are low in carbohydrates and high in fiber, fit perfectly into a low carbohydrate or ketogenic diet.
Strawberries are also a great source of other micronutrients, including vitamin C, manganese, and folic acid.
In addition, like other berries, strawberries are rich in antioxidants such as anthocyanins, ellagic acid, and procyanidins.
Peaches are rich in important micronutrients including vitamin C, vitamin A, potassium, and niacin. you can incorporate this delicious fruit into a healthy keto diet.
According to a study in 1,393 people, regularly eating peaches along with other fruits and vegetables high in flavonoids and stilbene may even be associated with improved triglyceride and cholesterol levels, which are risk factors for heart disease.
Although avocado is often referred to as a vegetable, it is biologically considered a fruit.
High in heart-healthy fats, avocados are a great addition to a ketogenic diet.
Avocados also contain many other important nutrients, including vitamin K, folate, vitamin C, and potassium.
Lemons are popular citrus fruits that are used to flavor drinks, meals, and desserts.
Lemons can be a great addition to a ketogenic diet, as each fruit contains approximately 5.5 grams of carbohydrates and 1.5 grams of dietary fiber.
They are especially rich in pectin, a type of fiber that helps stabilize blood sugar levels, fight inflammation, and slow the growth of cancer cells.
Lemons are also rich in several other nutrients, including vitamin C, potassium, and vitamin B6.
7. Star fruit:
Star fruit, also known as carambola, is a brightly colored, star-shaped tropical fruit that is native to Southeast Asia.
Although star fruit is not as common as many other types of fruit, it is popular with ketogenic diets due to its low carbohydrate content.
Star fruit is also rich in vitamin C, potassium, copper, and pantothenic acid.
With significantly fewer carbs than many other fruits, tomatoes fit easily into a balanced ketogenic diet.
One cup (180 grams) of raw tomatoes contains about 7 grams of carbohydrates and 2 grams of fiber.
What’s more, tomatoes are low in calories and rich in beneficial plant compounds, including lycopene, beta-carotene, and naringenin.
How to Start a Keto Diet – Foods to Avoid on Keto Diet:
Here’s what you should avoid on a keto diet – foods high in carbohydrates, both sugary and starchy. These include starchy foods such as pasta, rice, bread, and potatoes. These foods are very high in carbs.
- Sweet Potatoes
- Canola Oil
- Processed Foods
Despite being rich in nutrients and surprisingly good for hair and skin, bananas are hardly used when you eat keto. Why? They have a whopping 31 grams of carbs per banana. Eat one and you are almost past your daily allowance. Grab some of these keto snacks instead.
If there is a fruit on the keto diet that is even worse than bananas, then it is mango. These tropical treats are high in carbohydrates, 50 grams per fruit.
3. Sweet Potatoes:
While many vegetables are welcome on a keto diet, sweet potatoes are not one of them. Each contains 27 grams of carbohydrates. So, if fried sweet potatoes are one of your favorite foods for dinner, try replacing them with a less starchy option.
Quinoa can help balance hormones, but it is not on the keto list for several reasons. First, it is high in carbohydrates. It also has a high glycemic index and therefore takes longer to digest.
5. Canola Oil:
While the keto diet means eating high-fat foods, that doesn’t mean eating all types of fat. Like most vegetable and seed oils, canola oil is not allowed. The best options include MCT oil, extra virgin olive oil, and coconut oil.
Considering that keto is all about healthy fats and proteins, you might think nuts are a safe bet. Unfortunately, it’s not like that. At least when it comes to cashews. These nuts can be tasty and versatile, but they also contain too many carbohydrates to support ketosis. It’s the same with pistachios.
For a low-carb diet, it’s no wonder high-carb pasta is off the menu. But, did you know that the same goes for whole grain or even bean-based varieties? If you have a pasta craving while on this diet, consider making your own zucchini noodles instead.
Rice is a staple food worldwide. It’s versatile, economical, and stretches your meals. But while it has several health benefits, it is extremely high in carbohydrates.
The carbs contained in white rice are considered “bad carbs” because the grains are processed, removing most of their fiber and nutrients.
Even worse than high-carb fruits for the keto diet, fruit juices are high in blood sugar. So, while taking part in this diet, skip sugary drinks completely and drink another glass of water.
10. Processed Foods:
Chips, crackers, cookies, and snacks are not allowed on the keto diet. These low-fiber, high-carbohydrate foods do not help you achieve the goal of a keto meal of reducing enough carbs to maintain ketosis and burn stored fat.
How to Start Keto Diet – Who should not follow the Keto Diet?
An extremely low-carb, high-fat diet not only helps you lose weight but is also effective in treating the symptoms of diabetes and high cholesterol.
It is said that consuming too much fat for an extended period can put you at risk of developing kidney stones and other health problems.
According to experts, here are 5 types of people who should avoid the keto diet for their health.
1. Pregnant Women
3. Digestive disorder
4. Kidney Issue
1. Pregnant Women:
During pregnancy, the expectant mother needs to be especially careful about her diet and eating habits. They need to eat a balanced and nutritious diet for their child’s growth. The keto diet actually robs them of carbohydrates and fiber. making it an unhealthy choice during pregnancy.
It is difficult for vegetarians to follow a keto diet, but for vegans, it is even more difficult and risky. This diet restricts your intake of foods high in carbohydrates and fiber, such as certain vegetables, whole grains, and fruits.
For vegans, fruits and vegetables are the main sources of nutrients as they completely avoid dairy and animal products. Even if they limit natural foods, they will be deprived of the essential nutrients the body needs to function properly.
3. Digestive Disorder:
Constipation is one of the common side effects of the keto diet. Due to the low carbohydrate and fiber intake of this diet, people often experience constipation.
If you already suffer from any kind of stomach problems such as irritable bowel syndrome (IBS) or chronic constipation, then this diet can make the situation worse.
4. Kidney Issue:
Keto is a high-fat diet, and your kidneys will have to work very hard to break down fat and remove excess fat from the body. If you are already suffering from kidney problems, following this diet will put additional pressure on your organ and may even make your symptoms worse.
How to Start a Keto Diet – Keto Diet For Weight Loss:
A ketogenic diet is a great way to lose weight and reduce the risk factors for disease.
In fact, the study shows that the keto diet can be as effective in weight loss as a low-fat diet.
The keto diet also resulted in lower diastolic blood pressure and triglyceride levels.
Another study in 34 older adults found that those who followed the ketogenic diet for 8 weeks lost almost five times more total body fat than those who followed the low-fat diet.
Ketogenic Diet For Type 2 Diabetes:
Type 2 diabetes is a disease that affects blood sugar control. A person can manage the situation by following a healthy diet and maintaining healthy body weight. The ketogenic diet is a diet high in fat, moderate in protein, and very low in carbohydrates that may help some people maintain blood sugar levels.
Some people have suggested that this type of diet might help someone with diabetes, but the American Diabetes Association (ADA) does not recommend any one diet over another.
Foods containing carbohydrates such as bread, rice, pasta, milk, and fruits are the main source of fuel for many processes in the body. The body uses insulin to help transport glucose from the blood to cells for energy.
However, for a diabetic person, insulin is not available or does not work properly. This interferes with the body’s ability to use carbohydrates efficiently and, in turn, leads to high blood sugar levels.
If a person eats foods high in carbohydrates, it can lead to a spike in blood glucose levels, especially in someone with diabetes. Diet control is very important for both type 1 and types 2 diabetes.
Limiting carbohydrate intake is a central concept in the keto diet.
How to Start a Keto Diet – Health Benefits of the Ketogenic Diet?
Some people claim that these diets raise cholesterol levels and cause heart disease due to their high-fat content.
However, in most scientific studies, low-carb diets are proving healthy and beneficial.
- Appetite Control
- Weight Loss
- Increased HDL Cholesterol
- Lower Blood Sugar and Insulin
- May Lower Blood Pressure
Is Keto Diet Good For Health?
However, according to many experts, ketosis itself may not be harmful. Some studies actually show that the ketogenic diet is safe for overweight or obese people. However, other clinical reviews indicate that patients on low-carb diets regain some of their lost weight over a year.
Ketogenic Diet Side Effects:
While a ketogenic diet is generally safe for most healthy people, there may be some initial side effects as your body adjusts.
- Excessive thirst
- Frequent urination
- Confusion, anxiety
- Sweating and chills
- Decreased exercise performance
To reduce this, you can try regular low-carb food during the first few weeks. This can teach your body to burn more fat before removing carbohydrates completely.
The ketogenic diet can also change the water and mineral balance in your body, so adding salt to your food or taking mineral supplements can help. Talk to your doctor about your nutritional needs.
At the very beginning, it is important to eat until you are full and not control too many calories. In general, a ketogenic diet will lead to weight loss without intentional calorie restriction.
How to start a keto diet, not only improve cholesterol, blood pressure, and blood sugar levels, but also reduce appetite, accelerate weight loss, and lower triglyceride levels.
Focus on high-fat, low-carb foods such as eggs, meat, milk and low-carb vegetables, and sugar-free beverages. Be sure to limit your intake of highly processed foods and unhealthy fats.
It may not be consistent with some people’s lifestyles and preferences. Talk to your doctor about your diet plan and goals to determine if the keto eating plan is right for you.