More than 20 different studies have been conducted on the keto diet, and they’ve all come to the same conclusion: that it simply works. The keto diet is a low-carb, high-fat diet that not only helps people lose weight quickly, but provides numerous health benefits as well. If you need to lose weight and you’re considering going on the keto diet, you need to learn a little about it first, and that’s what this article is here to do. Your keto diet for beginners guide.
The basic keto diet for beginners is simple to follow because there are no counting calories or points and not a lot of restrictions on what you can and can’t eat.
While it’s true that carbs have to be restricted, you can eat most fresh meats, vegetables, and many other foods, and you can eat as many of them as you like. Short for the ketogenic diet, it allows you to replace carbs with fats, which puts your body into a metabolic state called ketosis.
During ketosis, your body burns fat much more efficiently and that fat is turned into ketones in your liver, which supplies needed energy for the brain. This is a healthy state for your body, for a number of reasons. There are also four types of keto diets, including:
- Standard keto diet (SKD): your diet typically consists of 75% fat, 20% protein, and 5% carbs.
- High-protein keto diet: with more protein, the diet consists of 60% fat, 35% protein, and 5% carbs.
- Cyclical keto diet (CKD): mostly used by pro athletes, the diet consists of five keto days followed by two high-carb days, among other plans.
- Targeted keto diet (TKD): also mostly for athletes, the plan allows you to add additional carbs around workout times.
The last two plans on this list (CKD and TKD) have not been studied as extensively as the other two, so when it comes to a good keto diet for beginners, these are not usually recommended.
What Can You Eat When on the Keto Diet?
Naturally, dieters are always concerned about what they can eat while on the keto diet, and the list is fairly extensive. You can eat most meats, as long as they are fresh, and numerous low-carb veggies and fruits as well. Here is a more detailed list of foods you can eat while you’re on the keto diet:
- Avocados, which contain only two grams of carbs in half an avocado.
- Berries, including raspberries and blueberries.
- Cheese, including cheese that is high in fat.
- Cocoa powder and dark chocolate, which have even been shown to reduce the risks of heart problems.
- Coconut oil, which contains good fatty acids.
- Coffee and tea – unsweetened, of course.
Cottage cheese and Greek yogurt, as long as it’s plain.
- Cream and butter – nothing low-fat!
Eggs cooked any way.
- Low-carb veggies such as green beans, broccoli, kale, lettuce, and cauliflower.
- Vegetables to avoid include sweet potatoes, beets, and yams.
- Meat and poultry, except for the processed types.
- Olive oil, especially to cook with.
- Olives, which are rich in antioxidants.
- Seafood, including clams, oysters, and mussels.
- Seeds and nuts, but watch your serving size.
- Shirataki noodles, which are low in both carbs and calories.
No keto diet for beginners is successful unless you know exactly what to eat and what to avoid, and this list will definitely help get you started. Just keep in mind that all meats should be fresh (no packaged sausage when you can eat fresh ground beef instead), most vegetables are low enough in carbs to be included in the diet, and when you’re buying things to cook with, avoid anything that is low-fat or reduced fat.
Ways the Keto Diet Is Healthy for You
So, if a diet is high in fat, how can it be healthy? As it turns out, the low-carb/high-fat combination is just perfect for both helping you lose weight and helping you get healthy. In fact, if you take a look at the list below, you’ll see how and why your health will improve by following the ketogenic diet, because the diet:
- Can be therapeutic against several brain disorders, including Alzheimer’s and Parkinson’s disease.
- Can reduce hunger pains and, therefore, help you cut back on your calories.
- Causes most of the fat you lose to come from your abdominal area.
- Causes your triglycerides to drop drastically, greatly reducing your risk of heart disease.
- Helps you fight against metabolic syndrome, which increases your risk of diabetes and heart disease.
- Helps you lose weight quickly, especially in the beginning.
- Improves your LDL number, which is the “bad” type of cholesterol.
- Increases your levels of the “good” cholesterol, that is, HDLs.
- Might help you lower your blood pressure.
- Reduces both your insulin levels and your blood sugar number.
We’ve all heard that eating the right combinations of foods is the key to losing weight and getting healthier, and this keto diet for beginners is proof that this is indeed true.
Sample Meals for Those on the Keto Diet
If you’re still having trouble picturing yourself on the keto diet, maybe a few sample meals will help so that you can see how easy the diet is. Here are some sample meals that you’ll be able to enjoy on the keto diet:
- Breakfast: low-carb wraps with cheese on the inside, rolled up.
- Breakfast: mushroom omelet.
- Breakfast: scrambled eggs, low-nitrate bacon, plain coffee.
- Breakfast: two eggs fried in butter with sauteed greens.
- Lunch: cooked salmon and a leafy green salad.
- Lunch: salad made of goat cheese, avocado, and crispy bacon.
- Lunch: salad made of lettuce, grilled beef strips, and tomatoes.
- Lunch: tuna salad with celery and tomato.
- Dinner: chicken pesto casserole.
- Dinner: low-carb wraps with ground beef and salsa.
- Dinner: meat pie.
- Dinner: steak and broccoli.
Fortunately, because the keto diet is now so popular, it is extremely easy to find hundreds of recipes online that are keto-friendly. Even grocery stores and other types of stores have keto-friendly snacks and drinks, so if you’re planning to get started with this diet plan, now is the time to do so.