How to Start a Keto Diet | A Beginner’s Guide

An eating plan that focuses on fat sounds scary, but keto with its growing popularity and studies that prove its effectiveness is becoming a solution for speedy weight loss

So, what is a ketogenic diet?

To put it simply, keto is a diet plan that focuses on foods that contain a lot of fats, an adequate amount of protein, and very few carbohydrates. Initially, it was developed by Russel Wilder to treat epilepsy (1921)

Celebrities like Jenna Jameson, Kourtney Kardashian, and Alicia Vikander have tried the diet for themselves

More than a million people have shared their keto journey on Instagram, with unbelievable keto diet before and after transformations photos showing how effective the diet is

But like any other diet plan that reduces carb intake, keto is also very restrictive and not the easiest diet to stick to for a longer period of time

Keto is a restrictive meal plan. Moreover, the fact that the diet of most Americans is high in carbs and processed foods, makes the keto journey even more intense

But still, for millions of people, keto is a game-changer

I myself managed to lose 19.5 lbs in a month, and some people have even lost more than 100 lbs in a year

So, if you’ve decided that the keto diet is the plan for you, and you’re eager to get started, Here’s all you need to know to safely start your keto journey

Working of Keto Diet

Before you start your journey, it’s better if you familiarize yourself with it’s working to diminish your fear of fat

Keto diet involves reducing your overall carbs intake and then replacing it with fat. The reduced carb intake puts the body into ketosis

Ketosis is a natural metabolic state in which the body becomes efficient in burning fat for energy. In ketosis, your body will start burning fat as it doesn’t have enough glucose to fuel itself

In brief, the diet works by depleting the body of its sugar reserves which results in the breakdown of fats for energy

Molecules called ketones are formed in the body as fuel. When the body burns fat, it results in weight loss.

Remember, for keto diet to work, Your body needs to be in Ketosis

The effectiveness of the keto diet has been proved in a lot of Studies

A study on the ketogenic diet even suggest that people who followed the keto diet lost 2.2 times more weight than people on a low-calorie and low-fat diet

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Keto Diet Benefits

I know that most of you are going to follow the diet for weight loss, but before you do, a deeper understanding of its benefits will surely help you in staying focused

So, here are few additional benefits of following the keto diet:

  1. It Reduces acne
  2. It Improves brain function
  3. It Improves heart health
  4. Keto diet can help reduce the risk of certain cancer
  5. Improve your blood sugar levels
  6. Improve your overall health and increase energy

How Long Should You Stay on Keto?

After you start following the keto diet, It will take about 2-4 days for your body to enter ketosis (If you’re not in ketosis within 1-2 weeks, then your diet plan may contain hidden carbs)

After you enter ketosis, your main goal will be to stay in ketosis for as long as you can because you will lose weight only if you are in ketosis

If you have a custom diet plan tailored to your goals, you will start losing weight within the first week

Moreover, For the first 2-6 weeks, your body will go through the ketogenic adaptation phase. So, if you want solid results, you should consider following the diet for at least a month

In a way, your diet duration will depend upon your goal

For instance, If your goal is to lose 20 lbs then you should consider following it for at least a month

You should follow the diet for as long as it takes to achieve your goals. Still, you should avoid following it for more than 3 months straight

Since keto is a medical diet, following it for more than 3 months can result in nutritional deficiencies. You can always go back to keto after a certain amount of time (multiple times within a year)

In brief, have a clear goal, and stay on track until you reach your goal. It will not take more than 30 days for you to see a huge transformation if you are doing keto the right way and avoid following it for more than 3 months straight

Three-Step Guide to Start Your Keto Journey

Assuming that you are a newbie, these three steps are going to help you in starting your keto journey successfully. Moreover, avoid eating random keto foods because random consumption does not guarantee results

Here is your step by step guide to making the keto diet work for you

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Before you go to the first step, it will be better if you decide your weight loss goal. Be specific and clear. So, that you can determine every week whether your hard work is paying off or you need to make adjustments

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1. Adopt The Keto Diet Food List

For a successful keto journey, you must know what to eat or avoid. Keto diet food list typically contain anything low in carbs

Here’s a list of food you should and shouldn’t eat on a keto diet

Food To Eat:

  1. Low-carb Veggies including Broccoli, Zucchini, Spinach, Cauliflower, Green Beans, Lettuce, Kale, Cucumbers, Radishes, etc
  2. Nuts and Seeds
  3. Butter and Cream
  4. Cheese mainly unprocessed
  5. Eggs
  6. Meat
  7. Healthy oils include sesame oil, coconut oil, hazelnut oil, walnut oil, avocado oil, etc
  8. Fatty Fish
  9. Low glycemic fruits such as blueberries, raspberries, blackberries, strawberries, tomatoes

Food to Avoid:

  1. Avoid Grains Including rice, oats, corn, buckwheat, rye, white, oatmeal, pumpernickel, barley, etc
  2. You Need to Avoid Some Fruits including apples, banana, pears, grapes, mangoes, peaches, tangerines, pineapples, etc
  3. Avoid potatoes, peas, yams, corn, cassava, sweet potatoes, baked potatoes, artichoke, parsnip, etc
  4. Avoid Dairy Product including milk, condensed milk, yogurt ( low-fat or fat-free)
  5. Make Sure You Avoid Beverages like Lemonade, Root Beer, Fruit juices, Frappuccino, Tonic Water, Hot Chocolate, Sweetened iced tea, Non-light beers, Vitamin Water, etc

Here’s a much more detailed Keto Diet Food List

2. Plan Your Menu

By using the Keto diet food list, you should start planning your daily meals. Here are a few things you should keep in mind while planning your daily meals

  1. You need to divide your calories in such a way that you consume 5-10% calories from carbs, 20-30% calories from protein, and 60-70% calories from fat
  2. Keto sweets are only for special occasions. Keto sweet once a week is acceptable. Moreover, you need to pay attention to the number of calories you consume

Most people will get into ketosis and stay in ketosis by lowering their carbs intake but, If you’re not in ketosis within 1-2 weeks then, your diet plan may contain hidden carbs in such case, this article on how to get into ketosis fast can help

Beginners most often commit small mistakes while creating their meal plans that can have an adverse effect on their health and results. So, stay extra vigilant while creating your meal plan

Here’s a 7-day keto diet meal plan you can utilize

However, The best & fastest way to lose weight with the keto diet is under the guidance of a nutritionist. As they will help you in reaching your goals faster & without any health concerns

So, for better results, I would recommend you to consult a doctor or a nutritionist to help you with the keto diet or If you are like me and you consider visiting a nutritionist an unnecessary hassle then you can get a custom keto diet plan from here

This diet plan will be tailored to your weight loss goal. Moreover, it will help you in avoiding nutrient deficiencies, in maintaining ketosis, and in preparing healthy meals to the exact amount of calories you need

This custom diet plan will also respect your food preferences and will be created based on the expertise of certified nutritionists, personal trainers, and chefs

Remember, The Keto diet is a medical diet. Utilizing it for losing weight without the proper guidance of a health expert can lower your results

3. Prepare for Keto Flu & Side Effects

Keto diet will naturally make you urinate more often which can lead to low levels of electrolytes (keto flu). So, drink plenty of water and try taking supplements to balance your electrolyte levels

The effectiveness of the keto diet depends upon the quantity. Moreover, most keto side effects are due to unbalanced macros consumption & nutrient deficiencies

You can avoid these side effects easily by consuming a varied diet, including pastured chicken and pork, wild-caught fish, eggs, raw vegetables, and leafy greens to ensure that you get the full spectrum of B vitamins needed to maintain energy and avoid nutrient deficiencies

Along with it, make sure that you tailor your diet to the proper percentage of fats, protein, and carbs. Anything excess will be counterproductive

For outstanding results, tailor your diet to the exact amount of macros and calories your body needs to lose weight

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Rudra

Hi, I am Rudra, a computer engineer, and a certified procrastinator. I started FitnessGained in 2018 to help me stay fit despite all my desk time. Now I run this blog as a hobby. Here at FitnessGained, I will share what I do to stay fit & more. Our motto is "Reaching True Potential with Effort."

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