Keto Diet for Dummies: Keto Diet Guide

Keto Diet for Dummies: Detailed Evidence-Based Beginners’ Keto Diet Guide

Keto Diet For Dummies | Keto Diet Health Benefits | Ketogenic Diet Body | Ketosis High Fat Diet

Would you believe that eating fat can help you lose weight? Sounds like a joke. However, it is not. Eating a high-fat keto diet is very healthy for you. This is a guide on the keto diet for dummies to help you understand and follow the diet.

Keto Diet for Dummies: Definition

Like Paleo or Atkins, Ketogenic or Keto diet is also a low-carb, high-fat diet. However, it is more strict and intense.

Keto Diet Health Benefits In this diet, you can only consume a moderate amount of protein and a very low amount of net-carb, but lots of good fats. The body generally runs on glucose which comes from the carb. When the carb stores are exhausted the body is forced to look for another fuel source and the liver starts breaking the fat into ketone bodies for energy. This metabolic reaction is called ketosis.

There are several variations of keto diet like;

  1. Standard Keto Diet: You are supposed to have 70 to 80% fat, 15 to 20% fat and 5 to 10% carbs.
  2. Cyclical Keto Diet: You stay on a strict low-carb diet for 4 or 5 days and then spike up your carb intake over the weekend. It continues in a cycle.
  3. Targeted Keto Diet: You take a certain pre-decided amount of carb right before and after a workout to boost your energy and performance.
  4. High-protein Keto Diet: You increase your protein intake. The revised ratio would be 60% fat, 30 to 35% protein and 5 to 10% carbs.

Generally, athletes and bodybuilders follow cyclical or targeted keto diet.

Benefits of Keto Diet

There are several health benefits of keto diet for dummies, bodybuilders, patients and everyone else;

This is the best chance to lose weight without compromising the calorie count. It keeps you full and thus, fights obesity. In fact, keto diet for dummies works better than any other low-fat diets.

As the blood ketone level rises, it reduces the insulin level – helping the diabetic patients. It helps in epilepsy, cancer and many other rare diseases.

Keto diet along with resistance training improve the body composition, strength and performance.

It elevates the good cholesterol while dropping blooding sugar and pressure.

Things You Should Eat

Focus on foods that are rich in healthy fats and other essential nutrients.

Vegetables (low-carb): leafy greens, tomatoes, peppers, onions, etc.

Fruits: Berries and Avocados.

Nuts: Almond, walnut, Ketogenic Diet Body pumpkin seeds, flaxseeds, etc.

Oils: Olive oil, coconut oil, avocado oil, grass-fed dairy butter and cream.

Meat,: High-fat grass-fed animals like bacon, chicken, beef, wild-caught fish like salmon, tuna and whole eggs.

Dairy Products: Focus on grass-fed, unprocessed and high-fat ones.

Things You Can’t Eat

You can’t eat anything that is rich in carb. That includes

  • potatoes
  • carrots
  • any vegetable grown underground
  • sweet fruits
  • processed low-fat products
  • legumes
  • pasta
  • high-carb beverages
  • sauces
  • sweetener
  • grains, etc.

Further, you should not be eating any unhealthy fat like soy oil.

Eating Tips for Keto Diet

When eating out, go for meat or fish-based dishes with extra vegetables. Skip the high-carb vegetables. You can also have egg-based meals and bacon.

If you want burgers, leave the buns if you don’t have the option for a bun-less one. Add some extra cheese, bacon, avocado or vegetables. Dump the fries.

Opt for meat recipes with cheese, salsa or cream when you are eating at Mexican places.

Always pick the yogurt or cheese based desserts.


Ketosis High Fat DietBasically, keto diet for dummies is safe, but you may experience some initial aftermath as the body adjusts. It includes fruity bad breath, nausea, loss of energy, constipation, frequent urination. Increase your water intake as you tend to get dehydrated. Consider taking supplements like 300mg magnesium, 1,000mg potassium and 3,000 to 4,000mg of sodium.

It is a bit strict diet and people tend to quit because of the short-term aftermaths. However, there is nothing to be worried about. Prepare a nice enjoyable keto-diet meal plan with some expert help, follow it and soon you will be achieving all your health goals.

Keto Diet For Dummies | Keto Diet Health Benefits | Ketogenic Diet Body | Ketosis High Fat Diet


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