A Beginner’s Guide to Keto
Have you been trying to choose a healthy diet so you can drop some weight for bathing suit season?! It’s officially summer and this is not a drill!
The Ketogenic Diet (or simply “keto diet”) is an eating plan that helps people lose weight. In fact, it’s VERY popular right now, with lots of people and even celebrities swearing it’s the secret to losing weight and staying trim.
We recently published an article about low carb fruits you can eat on the keto diet. Read on for more great info about the keto diet and how to get started.
The keto diet evolved from the low-carb Atkins Diet, which you might have heard of before. It isn’t super popular anymore, but it certainly enjoyed its time in the spotlight a few years ago!BRAND-NEW: 5 “Living Nutrients” That Can Trigger Rapid Fat Loss!
The keto diet is pretty healthy and effective if followed for a limited period of time. The best part is that you don’t have to count calories!
The percentages of carbs, fat, and protein are all you have to keep track of. Imagine not worrying about calories! If you’re like me, you’ve been counting calories for decades!
Another great thing about keto is people report that they don’t feel hungry because the food is so filling. That’s much better than all of the starvation diets out there. Yay!
The keto diet restricts your daily intake of carbohydrates to 5% of your diet and increases your consumption of healthy fats to 75% per day. Protein makes up 20% of your daily calories on keto.
Normally your body burns carbohydrates, but when you start eating the keto way, your body has to burn fat because there aren’t many carbs in your system. Ketosis is the metabolic state your body is in when it burns fat and creates an acid called ketones.
Ketosis is the perfect state to be in if you want to burn more fat. It’s great news for those of us with extra fat to lose!
Ketosis: How to Achieve It & What to Expect
You can kick start ketosis by fasting or by eating less than 50 grams of carbs a day. That’s the equivalent of three slices of bread, two bananas, or a cup of low-fat fruit yogurt.
Easy, right? However, there’s something you need to be aware of.BRAND NEW: These Delicious Desserts Can Help You Burn Fat & Lose Weight
It’s important to know that when your body initially goes into ketosis, you may have some side effects, perhaps due to decreasing your carbs and sugars. Drinking a lot of water helps to lessen the following potential issues that are collectively nicknamed the “keto flu.”
Here are the symptoms of keto flu:
- Brain fog
- Trouble sleeping
- Sugar cravings
- Sore muscles
- Bad breath
Fun stuff! Hang in there, because this period will subside after a week or so.
If you can survive the aforementioned unpleasant side effects, you should be on your way to dropping some weight. Keep hydrated and know that those symptoms will stop after a matter of days.
Foods You CAN Eat on Keto
There are many yummy foods that you can consume on the keto diet. These are very filling foods and you can eat nice size servings. That’s much better than picking at a piece of naked lettuce with no dressing!
- Dark chocolate and cocoa powder (Woo hoo!!)
- Nuts and seeds
- Veggies that grow above ground (cauliflower, broccoli, eggplant, peppers, tomatoes, asparagus, cucumbers, etc.)
- Low-carb fruit
- Coconut oil
- Olive oil
- Butter and cream
- Plain Greek yogurt and cottage cheese
- Unsweetened coffee and tea
Foods You CANNOT Eat on Keto
This list may make you cry a little, but what you’re losing in empty calories (soda, beer, candy, donuts, etc.), you’re gaining in foods that taste great and will keep your belly feeling full and satisfied.
- Chocolate bars
- High-carb fruits
If you notice, you’re cutting out those carbs, as well as sugars. And it makes sense… after all, no one ever achieved their weight loss goals on a steady diet of donuts, soda, and candy!
Ready to Get Started on the Keto Diet?
First, just a quick word of warning. The keto diet isn’t for everyone. If you’re pregnant or nursing, you need more nutrients than you’ll consume on the keto plan because so many foods are not allowed.
Also, people with kidney issues should not use this diet as it’s high in animal protein. This often increases uric acid and lowers citrate (that helps prevent stones) while increasing oxalate – which can create kidney stones.
For most people, the keto diet isn’t sustainable for a lifetime. So, don’t worry if you don’t think you can give up carbs forever!TRENDING: This Massive “Mistake” Melted 48lbs Off Her Body (Click Here to See How)…
Most people use the keto diet for a few months if they want to lose some weight. If you’re curious about keto and how it could help you melt off some fat, give it a try!
We do recommend checking with your doctor before starting any specific diet to make sure you don’t have any health concerns that could interfere.
So, get ready to count your carbs (not your calories!) and melt off some fat with keto. Good luck!
Have You Heard of The “Shortcut Keto Diet”?
There’s a really easy way to jump-start your weight loss and fat burn when you start keto…
And it has nothing to do with counting carbs, decreasing your macros, or drinking a whole gallon of water every day.
It’s all about optimizing your body’s natural digestion process, so your body turns as much food into fuel as possible…
And DOESN’T turn your food into fat stored in your arms, belly, hips, and thighs.
Many people call this the “Shortcut Keto Diet,” because it basically allows you to eat most of the high-fat keto foods you want… without making every meal a math equation…
And still lose weight (often faster than people following the standard keto diet!).
Make sure you do this first: