A Detailed Guide to Ketogenic Diet Program for Beginners

Ketogenic Diet

You might have heard about the immensely popular ketogenic or keto diet. It includes a very low-carb but high-fat diet that offers many benefits including improved health, weight loss, better physical and mental performance, and a lot more. If you are planning to start the ketogenic diet, you must consider certain vital things before embarking on your keto journey.

Ketogenic Diet

Here is a handy guide to provide you with the essential information on the ketogenic diet for maintaining a proper keto lifestyle.

What Is the Mechanism of the Ketogenic Diet?

The keto diet is popularly known by many different names including ketogenic diet, low carb diet, low carb high fat (LCHF), etc. When you consume high carb foods, your body manufactures glucose and insulin. Since the glucose is the principal energy source, your fats are not required and are therefore accumulated in the body.

By limiting the intake of carbs, the body is impelled into a state called ketosis. Ketosis is a normal process the body starts to help us remain alive when food intake is minimal. During this state, your body produces ketones from the fat degeneration in the liver.

The end goal of a correctly followed keto diet is to propel your body into this metabolic condition where it will start to burn ketones as the key energy source.

Who Should Not Try the Keto Diet?

Ideally, it’s always good to consult your doctor before beginning this regimen. With that mentioned, “the keto diet isn’t advised for the individuals who:

  • Have a gastrointestinal problem
  • Are suffering from liver or kidney diseases
  • Had their gallbladder removed
  • Are pregnant or breastfeeding
  • Have certain rare genetic ailments

Benefits of a Ketogenic Diet

Numerous benefits come with being on keto: from weight loss and increased energy levels to therapeutic medical applications. Here are some benefits you can beget from a ketogenic diet:

  • Weight Loss
  • Controlled Blood Sugar
  • Improved Mental Focus
  • Increased Energy & Normalized Hunger
  • Epilepsy Cure
  • Appropriate Cholesterol & Blood Pressure Levels
  • Healthy Insulin Range
  • Acne Cure

What You Should and Should Not Consume on a Keto Diet

What you should intake depends on how quickly you want to enter a ketogenic state. The more particular you are on your carbohydrates (below 15g per day), the quicker you will enter ketosis.

What Not to Eat
You cannot eat the following types of foods:

  • Grains
  • Legumes
  • Refined sugars
  • Fruits
  • Tubers
  • Low-fat dairy
  • Refined Oils

What to Eat
You can consume the following types of foods:

  • Meats
  • Fish and seafood
  • Eggs
  • Leafy greens & above ground vegetables
  • Natural fats
  • High-fat dairy
  • Nuts and seeds
  • Avocado and other low glycemic impact berries
  • Low-carb sweeteners and dark chocolates

What to Drink
You can drink the following beverage items:

  • Water
  • Coffee with some cream minus sugar
  • Black or herbal tea
  • Bone broth/soup
  • Limited Alcohol minus beer

Common Adverse Effects of Keto Diet

While your body is adjusting to exhausting ketones as your new energy source, you may undergo a range of unpleasant short-term symptoms. These symptoms are called “the keto flu” which occur due to low-sodium levels in your body. Some common side effects include:

  • A headache and Dizziness
  • Constipation
  • Heart Palpitations