Everything You Need to Know About Keto Diet for Beginners

Over the last few years, we have noticed a lot of diet trends that have come and gone. However, there is one very unique diet that is still quite as popular as when it first emerged. This diet involves loading up on fat, cutting down all the carbs in order to force the body to burn fat instead of sugar. Yes, you guessed it right – it is precisely this thing called Keto Diet that we are talking about.

Keto Diet for beginners can be a little tricky. How much fat consumption is actually safe? Is it safe to just keep consuming fat? Am I not gonna get sick by doing this switch? We totally understand. After all, this debunks literally everything we have been programmed to believe growing up. To help you better understand – we have come up with a comprehensive guide to get you started. From keto diet foods to keto diet recipes and keto diet plan for beginners – they are all here.

Understanding Keto Diet 

Like we have mentioned in passing earlier, A Ketogenic Diet – Keto for short, is a diet that is very low on carbohydrates and very high in fat. The goal is to drastically reduce carbohydrate intake while replacing it with tons of fat. In doing so, the reduction of carbs puts your body in a state of ketosis wherein the body becomes so efficient in burning fat for energy. Even more so, it turns the fats in the liver into ketones, which is able to supply energy into our brains. Among some of the diet’s most notable benefits are the massive reduction in blood sugar and insulin levels as well as weight loss. 

How To Get Started

Wow! Since we are guessing most of your favourite dishes and food items come with a lot of fat – that probably means it is highly likely that unlike other diets, you will be eating delicious food all the time? Quite frankly – the answer could be a yes.

First, you need to get to know some of the most common keto diet foods so you can start getting an idea of what your meals will consist of.

• Seafood. Almost all fish and shellfish top the list for keto-friendly foods. If you love sashimi, you are in for a treat. A lot of fish species, especially Salmon, are rich in B vitamins, potassium and selenium while keeping the carbs on the down low. It is very rich in healthy fats too.

• Low Carb Vegetables. There are starchy vegetables you should stay away from. On the other hand, there are also some which are low in calories and carbs but are still packed with nutrients like vitamin C and quite a number of other minerals. Some examples of these are brussel sprouts, kale, lettuce, broccoli and cauliflower to name a few.

• Cheese. Yes, read that right! Lucky for you, cheese is also another staple in most keto diet plans for beginners. Aside from it being really tasty, it is also very delicious too.

• Avocado. If you are a fan of guacamole, you would be happy to know that it is a completely acceptable dish to add into your keto diet recipes. Have it with salad or as a side dish along with meat.This fruit is very rich in several vitamins and minerals – particularly potassium, a nutrient not everyone gets to satisfy in their daily nutritional needs.

• Eggs. Seeing this food item on this list only goes to show that eggs are probably the most versatile and nutritious foods on the planet. It is no surprise since egg is listed in almost every list of diet foods across various categories. In each piece, it only contains 1g of carbs and a little less than 6g of protein. This makes it a really good ingredient especially for dishes in a keto diet menu for beginners.

What to Expect

Now that we have discussed some of the ingredients that can be used for a keto diet menu for beginners, it is time that we manage your expectations for when you decide to make the shift. According to most individuals who have been on keto diet for about a year or so, here are some the things you can watch out for :

• Excessive thirst
• Fatigue.
• Mood Swings including confusion, anxiety and irritability
• Lightheadedness and Shakiness
• Sweating and chills.

Just like most other lifestyle changes, going for a Keto diet will not be a walk in the park. Take it easy, talk to a dietitian or nutritionist if need be and listen to your body. Treat your body right and it will be good to you, too.