Over the past couple of years, there has been a lot of talk in the diet community over the keto diet. So what is the keto diet for beginners and how can you start right now?
You’ve probably heard of the keto diet by now. Whoever thought that you could eat fat in order to burn off fat? The idea behind the keto diet is that it is extremely low carbohydrate with a high fat intake.
It is similar to the Atkins diet but a little different because the focus is on fat, then protein, then very low carb.
Thinking Behind Keto
The idea is to put the body into a state of ketosis so that fat reserves get burned. This metabolic shift changes stored liver fat into ketones which can supply energy to the brain.
Having a keto diet changes metabolic function so that insulin and blood sugar levels drastically reduce. This then leads to weight loss. People often try the keto diet because it is so effective at activating weight loss.
Many people who eat a ketogenic diet say they feel energized and have better focus. It can help you to attain a healthy weight. To learn more about the keto diet for beginners, keep reading.
What Are The Keto Diet Basics For All Beginners?
Have you ever heard anyone tell you that eating fat makes you fatter?
It’s actually more complicated than that. Regardless of how you eat, your brain and your body require fat in order to function properly.
Mind you, those fats should be the ones deemed as “healthy fats.
The idea behind keto is that it changes how your body converts food into fuel.
The body is built to run on carbohydrates. Carbs are then turned into glucose for energy production and anything extra that is unused is stored as glycogen in the body’s cells.
When there is more glucose consumed than can be stored as glycogen, it builds up as a fat reserve for later use.
The idea of eating mostly fat, then moderate amounts of protein and very little carbohydrate puts the body into the state of ketosis.
What Is Ketosis?
This is the point where the body burns fat instead of carbs.
When the body is in ketosis, the benefits happen: fewer cravings, sharper focus and more energy.
When the body enters the state of ketosis, ketones are produced. This can also happen with intermittent fasting or taking keto supplements such as MCT oil.
Benefits of The Keto Diet
Aside from burning fat and losing weight, there are a couple of other reasons people gravitate towards the keto diet. Because the body’s metabolism changes in ketosis, people often notice changes in their brains and bodies.
Let’s look at a few of those changes.
1. Improved Energy
The brain is heavily built on fat and relies on a steady 
supply of it in order to function optimally.
So eating good quality, healthy fats will definitely help your brain run more smoothly.
Ever notice that when you eat too little fat and too many carbs, you get that mental fuzzy feeling?
You won’t with the keto diet.
When your body is using up ketones for its main source of energy, you won’t get those energy lulls or foggy brain sensations that you get with eating too many carbs.
When your body is in metabolic fat burning mode, it has the ability to use those fat reserves for energy.
Therefore, no more 3pm crashes! Ketosis also helps the brain to create more mitochondria. That’s the stuff that gives you extra energy in your cells so you can accomplish more.
2. Less Food Cravings
We’ve discussed the hunger hormone ghrelin before. But another advantage to ketosis is that is appears to suppress ghrelin while increasing another hormone called cholecystokinin.
This is a hormone that helps you to feel satisfied. When you have less appetite, you can go longer without food. Hence, there is more time for the body to burn stored fat.
One great thing about eating healthy fats is that fat creates satiety in the body. This means you’ll feel full for a longer time. Who doesn’t want to control their appetite and eat less while still being satisfied?
3. Weight Loss
Changes are good that if you want to lose belly fat and weight in general, you want to learn about ketosis. Some people use the keto diet to maintain a healthy weight.
While too much glucose can be stored as extra pounds, ketones cannot because they are metabolized in a different way.
This concept may sound odd if you link the keto diet with unlimited amounts of bacon for example. But the idea is to burn fat while reducing cravings.
This in turn can lead to weight loss or maintaining a healthy weight.
It is best to ingest high quality, nutritious fats such as those from avocados, oils, nuts, seeds, coconuts, plus olives / olive oil. Aim for nutrition and watch how you feel!
4. Lower Inflammation in the Body
Inflammation is a natural process that happens in the body when it feels under attack. If you have too much inflammation in your body, it can lead to real health problems such as heart disease, cancer, diabetes and arthritis.
Eating a keto based diet can help reduce and lower inflammation due to less free radical damage caused by glucose.
Signs of Ketosis in the Body
The average time that it takes the body to enter ketosis will vary from person to person. However, on average it takes generally 2-3 days and up to a few weeks possibly to start increasing ketone levels and burning fat as fuel.
When your body is adjusting, you may notice some changes like a dry mouth, frequent urination, achy muscles, constipation and thirst. That’s all normal as your body makes those metabolic changes.
As you get into a state of ketosis, you will have a clearer mind with sharper focus, less cravings and more energy overall.
If you find that you have any issues with sleeping or extremely low energy, you may have to adjust a few more carbs into your day. That will depend on how you feel overall.
A general guideline for carb amounts are 20-50 grams per day for a keto diet.
Starting Keto
It is important to start slowly into the keto diet. Going steady into little carbs will be difficult for most and not a pleasant situation.
Instead, focus on a slow, steady transition to see if the keto diet is right for your lifestyle.
For the first few weeks, make it easy for 
yourself by monitoring your intake of fats, proteins and carbs.
Write them down in a journal to see how you’re doing and track your progress.
Listen to your body’s cues and eat only until feeling full.
Meal planning and prepping can be invaluable on the keto diet and make life a little easier.
Just use whatever tools you have to simplify your day while you transition over.
It takes some trial and error to see how your body will function with fewer carbs.
So keeping an eye on how you feel overall will be important to determine what works best for you. Adjust your carbs as needed if you are feeling listless or irritable.
There are many different styles of eating lower carb. Find what works best for you and you will achieve the results.
Best Keto Diet Foods For Beginners to Eat
When designing your keto meals, try sticking to these top foods:
- Avocados
- Meats (chicken, steak, pork, red meat, sausage, ham, red meat)
- Fatty Fish (mackerel, trout, salmon, tuna)
- Eggs (omega-3 if you can find)
- Butter and Cream
- Healthy Oils (extra virgin olive, coconut, avocado)
- Nuts and Seeds (chia, walnuts, almonds, flax, pumpkin etc.)
- Unprocessed Cheese (goat, creamed, cheddar, mozzarella)
- Low Carb Vegetables (tomato, green veggies, peppers etc.)
- Herbs and Spices
Foods To Avoid On Keto Diet For Beginners
- High sugar foods
- Most fruit (except for berries)
- Processed Fats (mayo)
- Alcohol
- Sugar-free foods that contain artificial sugars
- Grains/Starches (pasta, bread)
- Root Vegetables (potatoes, sweet potatoes, tubers)
- Beans and Legumes
- Foods Labeled “Diet”
- Some condiment sauces (ketchup, BBQ sauce, teriyaki)
Example of a Keto Day Diet For Beginners
This is a brief sampling of what one day on the keto diet might look like. As you can see, it is very low in carbs and sugar. The emphasis is on high fat (quality fats), moderate protein and low carbs.
Breakfast: a 2 egg, vegetable omelet with cheddar cheese and tomatoes
Lunch: Grilled chicken on a bed of mixed lettuce, peppers, olive oil, feta cheese
Dinner: Pork chop, side salad, broccoli
Keto meal planning is now simpler than ever. Find out just how easy it is to get your own custom meal plan for keto beginners.
What Is The Keto Diet For Keto Beginners In A Nutshell…
Eating a keto diet can be a challenge. But start slowly and introduce yourself to the concept. Start reading food labels to familiarize yourself with amounts of fats, proteins and carbs.
When you eat out, many restaurants can tweak meals to make the keto friendly.
Look for egg, meat or fish meals. Don’t be afraid to ask if your favorite spot has any meals that are keto friendly.
Planning your meals in advance can save you a lot of time and frustration when trying to eat a keto diet as a beginner.
Have a look online if you’re in need of keto meal ideas. There are tons of sites now that cater to all specific diets.
If you’re short on time, many meal delivery companies are also now offering keto diet choices.
Overall, once you learn the basics of the keto diet, you will be able to tailor your food choices to create the fat burn you desire. At first, it can be difficult adjusting your diet to very low carb.
Just be sure to start slowly and ease your way into this new style of eating. With time, you will be feeling better and burning off that stored fat.
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