The Beginner’s Guide for Keto Diet

Maybe you want to start a Keto diet but don’t know how to start. Maybe you want to lose weight or just want to eat healthy to stay fit. Ketogenic diet is a great way to lose weight in a good way and also very good for physical and cognitive development. It also creates mental clarity and increases metabolism. This LifeStyle has lots of health benefits.

During my pregnancy and before my pregnancy I gained a lot of weight which I was completely unable to lose. After delivering my baby I tried to lose weight for an year and half but my weight was stuck at one point. I felt so depressed and lost my hope. I was even unable to wear my beautiful clothes, which I used to wear before pregnancy. With my pregnancy weight my back was injured, so I was unable to do exercise to lose weight.

Now I feel so blessed to do this amazing diet to lose weight and feel better. Throughout my journey of losing huge weight to feel better, I have learnt a lot of healthy stuff. Also learned how to read labels to make better choices when I am consuming food, that has given me the freedom to eat my favorite and delicious food and stay healthy. So this is a complete guide to help you to lose weight and to make healthy eating choices everyday.

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What is Keto Diet?

Keto Diet is where you cut down carbs or limit your carb intake to allow your body to utilize fat for fuel. When our body uses fat for fuel, our liver produces ketones. These ketones do lot of benefits in our body. One of the benefits is, it keeps our blood sugar level and insulin level stable. In a regular diet, body uses carb for fuel instead of fat and it increases our sugar level and insulin level. In keto diet our body gets the ability to burn fats for fuel. Which is a great way to lose weight. That’s why ketogenic diet is getting so popular. I lost 20lbs in just 4 months by following this keto lifestyle and intermittent fasting (IF). After losing my desired weight I maintained the healthy food choices to eat healthy, feel good and stay fit.

Keto diet is not a Low Carb Diet or Paleo Diet. In keto diet, there are 80% fat, 15% protein and 5% carbohydrate.

How to get started with Keto Diet?

Before you start keto diet you need some preparation:

i) You need to know what food you must have on hand so that you will not fall off track.

ii) You need to know where you can find those food and

iii) You also need to know about the keto flu because your body shifts from high carbohydrate to very limited carbohydrate to use your body fat as fuel to lose weight.

i) What food you can eat on Keto

First of all you have to drink a lot of water as you are not eating high carbs so you are not holding a lot of water in your body. All the leafy green vegetables are good in Keto. You can have all plants that grows up on the ground. Not under the ground like carrot and potatoes are not ketogenic food. They are high in carbs. You can eat all green vegetables, egg, fish, meat, macadamia nut, almond nut, cheese, plain greek yogurt, avocado, all the berries like strawberry, raspberry, blueberry, etc.

Food that you need to avoid on keto are:

• No rice, pasta or bread during your diet
• Avoid soda or sugary drink
• No regular sugar, cane sugar, honey or syrup

ii) Where you can find Ketogenic food/Keto friendly food

You can find all keto friendly food in your local store. You just need to know what you can eat in keto and what you can not eat in keto. All keto friendly vegetables, fish, meat, nuts, cheese, yogurt, fruits, snacks, etc. you can buy from any grocery store. When you buy any snacks and drinks check how much sugar and carbohydrates are there in the product. Always read the ingredients section to know what you are putting into your body. Always read the label and the ingredient section when you buy any food.

To stay on track you need to have all the food available on hand so that you can succeed in the journey.

I have the affiliate links below for the necessary pantry items that you can use to cook or bake keto friendly food.

This post contains affiliate links, which means I receive a small commission, at no extra cost to you, if you make a purchase using this link.

For cooking use organic ghee or grass fed butter or avocado oil, coconut oil and pink Himalayan salt.

For baking instead of regular flour use almond flour. Instead of regular sugar use monk fruit or swerve, which will not to spike blood sugar or harm your body that regular sugar does.

iii) What is Keto Flu

When you first start a keto diet you lose 3 to 4 pounds of water weight because you were eating carbs and carbs hold a lot of water in our body. All of a sudden you stop eating carbs and your body loses water. In that case you might feel headache or dizziness. In this situation you need electrolyte because your body needs sodium not the regular salt, you need to take pink Himalayan salt into your water.

When you start keto you need to eat the right amount of good fat. If you do not eat enough good fat your body cannot produce ketones. Ketones are the main source of fuel in this diet. So keep the electrolyte high, add sodium(Pink Himalayan Salt) to your water and keep the good fat high so that you do not feel sick.

Tips for Success in Keto Diet

How can you be successful in Keto Diet

• When you first start do not stress out and have enough sleep.
• Stay on this keto lifestyle for at least 4 to 6 weeks. You can stay on keto for the rest of your life but if you like to go for this diet for a few days, take straight 4 to 6 weeks so that you can see better results. Remember, nothing comes overnight it needs effort and time.
• Also add Intermittent Fasting (IF) in the second week
• Do daily exercise to get the optimum result

Common Questions/FAQ About keto diet

• Question 1 What is a keto friendly food?
  • The food that contains low carb and low sugar are usually keto friendly food. All the green vegetables are keto friendly like spinach, zucchini, cauliflower, cabbage, avocado, sprout, asparagus, green beans, etc. Also fresh meat, poultry, fish, seafood and so on are ketogenic food. Some fruits like blueberry, raspberry and strawberries are allowed in ketogenic food.
• Question 2 How to measure ketones level?
  • First of all in the very beginning no one needs to check their ketone level. This is not necessary to do in keto diet. But after a few months and so on if anyone wants to check the ketone level he or she can check by strip or keto meter. These strips or meters are available in the drug store or online.
• Question 3 What supplements I should take in keto diet?
  • In keto diet from the very beginning you need to take electrolyte. Because your body loses water weight and with that you lose sodium. Beside that you also need omega-3, magnesium and collagen.
• Question 4 Can I get off keto after following keto diet?
  • Yes, you surely can get off keto without gaining weight if you are not crazily eating the high carb food and sugar that you were eating before. Your body might hold water again and you might feel bloated. When you want to get off keto which I don’t recommend but if you want to get off keto you go with complex carb and no sugar. Always check labels and ingredients at the back of the product to see how much carb and sugar you are eating in a day to avoid weight gain. You still can eat healthy fat but the portion should be less than the amount keto diet recommends.

The Last Thing You Need to Know about Keto Diet

The last thing you need to know about keto diet is this is not only for weight loss.

• It also gives you mental clarity and increase energy level.
• In this diet you will not always be hungry every 1-2 hrs as you might feel in regular diet. You can go up to 4-5 hrs in between your meals without feeling hungry.
• You will not have to snack in between the meals.
• You will be more productive, more energetic and will boost your immune system when you become fat adapted.
• And you don’t have to stay on strict keto after you get fat adapted. Your body will work quickly to perform better. In traditional diet we were told not to eat fat but in keto you are eating good fats to teach your body to burn fats for fuel and feel good everyday.

So what are your thoughts and questions about this diet, leave a comment below, share and subscribe.

Enjoy your LifeStyle!

Love,

Marguarita.