There are many people who have tried Keto Diet but they don’t know how to start it. The first step is to decide whether you want to go for the keto diet or not.
So before going ahead with the usual “let’s see what happens” approach, let’s get down to business with some facts about ketosis so that you’ll have all your bases covered before embarking on this new way of eating!
Keto diet 101
The keto diet is a high-fat, moderate-protein, and low-carb eating plan.
Ketosis happens when your body gets rid of excess glucose through the process of gluconeogenesis—the body “makes” glucose from protein, fat, and certain amino acids in the liver.To be in ketosis, you must eat fewer than 50 grams of carbs per day (or 6g net carbs). This can be achieved by limiting fruit intake or avoiding starchy vegetables like potatoes.
Start by learning why you should be a keto dieter.
The first step to starting a ketogenic diet is understanding why you should be one. It’s not just about weight loss or feeling better; there are other benefits, too!
- Low-carb diets have been shown to help people lose weight and reduce their risk of heart disease, diabetes, high blood pressure, and stroke.
High carbohydrate intake can increase insulin resistance in the body, making cells less responsive to insulin. This causes more glucose production by the liver, creating a vicious cycle that makes us more reliant on insulin for energy rather than breaking down fats from foods like meat or fish. These fats provide enough calories and do not cause blood sugar problems if consumed regularly and consistently throughout the day without skipping meals.
Identify the difference between a “keto” diet and a “low-carb” diet.
A ketogenic diet is a high-fat, low-carb approach to eating that has helped many people with epilepsy. Physicians coined the term “keto” in the 1920s when they noticed symptoms like exhaustion, dizziness, and irritability in their patients. These symptoms are called “ketosis” or “ketoacidosis.”
Ketogenic diets involve eating fewer carbs and replacing them with fat (from animal foods like meat). This raises the level of circulating ketones. The liver produces these when it burns fat instead of glucose for energy. The energy-dense nature of fat causes weight loss. High levels of circulating blood sugar lower insulin production from beta cells, which regulate blood sugar in people with type 2 diabetes mellitus. This response may also improve triglyceride and HDL cholesterol profiles, increase skeletal muscle mass, improve cognitive function, reduce risk factors for heart disease, lower blood pressure, and decrease inflammation markers like interleukin 6 concentration.
The first step is to eat low-carb foods.
The first step is to eat low-carb foods. Only eat meat, poultry, fish, and eggs (including eggs from pastured chickens), as well as cheese and butter. You can also have fruits like berries or melon, nuts like peanuts, legumes like beans, seeds like sunflower seeds, avocados, coconut oil/butter (if desired), and olive oil/butter (if desired). Do not eat white flour products, including bread made from wheat flour and rolls made from white flour doughs that are deep-fried in fat during cooking.
Eliminate all sugar, starchy vegetables, processed foods, dairy, and grains from your diet for 5 days.
This is the most important step of the diet.
- Avoid sugar, starchy vegetables, processed foods, dairy, and grains from your diet for 5 days.
- Eat meat and poultry instead of protein-rich foods like fish or tofu that contain a lot of carbs such as legumes (beans), nuts, and seeds. Also, eliminate fruits after 4 pm since they are high in sugars that you want to avoid during this period. You can have avocados if you want them but do not eat them before 7 am because they contain fats which will make it difficult for your body to burn fat!
This gives your body enough time to begin burning fat for fuel instead of carbohydrates.
The first thing to understand is that your body needs time to adapt. Carbohydrates are the primary source of energy for most people, but when you start a ketogenic diet, they’re no longer available as an energy source. Instead, fat becomes the main source of fuel for your cells—and this can take some getting used to!
The length of time it takes you to adjust depends on how much fat you are eating and whether or not you have certain medical conditions that may interfere with weight loss (like high blood pressure). However, most people will notice an improvement after about two weeks into their new lifestyle.
Once your body is using fat as fuel, you can slowly add in some carbs.
Once your body is using fat as fuel, you can slowly add in some carbs. The trick is to only add them when you feel like you need them (and not before).
That being said, here are some healthy carbs that are easy to incorporate into your diet:
- Oatmeal is one of the best sources of fiber and protein. It’s also very low on the glycemic index which means it won’t spike blood sugar levels.
- Quinoa has more fiber than most grains and has been shown to reduce risk factors for heart disease by reducing triglycerides and LDL cholesterol levels—two things that often increase with age!
Avoid fruits (including berries), seeds, avocados, and nuts for a week. That’s your cheat day if you want it or need it later.
- Avoid fruits (including berries), seeds, avocados, and nuts for a week. That’s your cheat day if you want it or need it later.
Avoid fruit initially. Many berries have low sugar and are good additions if already in ketosis. Avocados are high in fat and not recommended. Nuts are high in fat but okay after a workout or as an afternoon snack if they don’t interfere with weight loss.
Generally, stay away from white flour products, grains, and most beans (except soybeans).
Generally, stay away from white flour products, grains, and most beans (except soybeans). These foods are high in carbohydrates that can contribute to weight gain if you eat them often. They also contain a lot of empty calories that won’t help you lose weight or feel energized.
Only eat meat (including organ meat) and poultry on that one day per week.
- People also refer to organ meats as offal or guts, which include the liver, heart, kidney, and brain. Organ meats contain high levels of nutrients such as iron and B vitamins but have fewer calories compared to other foods such as beef or chicken breast meat.
- You can eat eggs on that day too! Eggs have about 5 grams of protein per egg and are great for weight loss through the carb and sugar reduction from grains like bread/pasta.
Satisfy Your Cravings with Delicious and Keto-Friendly Catalina Snacks
Are you tired of snacking on bland and uninspiring options while on your ketogenic journey? Well, say goodbye to those boring snacks and hello to the delicious and keto-friendly Catalina Snacks! With a wide variety of flavors and options, you’ll never get bored of snacking on the same thing. From savory meat sticks to sweet and crunchy almond butter cups, Catalina Snacks has something for everyone. Whether you’re craving something savory or sweet, these snacks will satisfy your cravings without compromising your diet. So, don’t let bland snacks hold you back from reaching your ketogenic goals, grab a pack of Catalina Snacks and treat yourself to some delicious and guilt-free snacking today!
What is the keto flu?
Keto flu is a group of symptoms that some people experience when they transition to a ketogenic diet. These symptoms can include headache, fatigue, dizziness, nausea, and irritability. To avoid keto flu, you can gradually reduce your intake of carbs over the course of a week or two before starting the diet. This will give your body time to adjust to the new way of eating. You can also increase your intake of electrolytes, such as sodium and potassium, which can help alleviate some of the symptoms. Additionally, drinking plenty of water can help prevent dehydration, which can contribute to keto flu.
Lose weight with the keto diet, but watch what you eat and monitor your blood sugar.
Keto may not be for everyone, but it could be an effective weight loss and health improvement option.
The keto diet can help you lose weight by reducing carbs and increasing healthy fats like olive oil. Monitor blood sugar issues when starting this new way of eating. They can arise quickly if ignored.
Carbs without protein or fat can lead to unbalanced blood sugar. Insulin resistance occurs when cells do not respond to rising glucose levels. This condition can damage muscle tissue and lead to type two diabetes.
To make your transition into a ketogenic diet even easier, consider using Kenetik, a specially formulated supplement that helps support the body’s natural ketosis process. Kenetik contains a blend of natural ingredients like beta-hydroxybutyrate (BHB) and MCT oils that can help increase energy levels and promote weight loss. Its easy-to-use powder form makes it a convenient addition to your daily routine, and it’s perfect for those who are looking for a little extra support during the initial stages of their keto journey. So why wait? Start your ketogenic diet off on the right foot with Kenetik today!
If you’re thinking about starting a keto diet, it’s important to understand what it is and how it works. Your body may experience changes when starting the diet, but with time and dedication, you can achieve an outwardly and inwardly healthy body. If you’re struggling and you don’t know where to start don’t worry! I wrote an article about 15 Keto staples you want to keep around all the time if you’re doing keto! This list will help you get started and know what to shop for at the supermarket when you do your next grocery run.