Ultimate Guide To Keto Diet For Beginners

Keto Diet for Beginners: Ultimate Guide to Ketosis

Keto Diet For Beginners | Beginner Keto Diet Plan | Ketogenic Diet Problems | Keto Diet Healthy

A ketogenic diet is a high-fat, low-carb diet that boosts the body’s natural fat-burning ability. Keto diet for beginners offer several potential health, performance and weight loss benefits by putting you into ketosis, breaking the body fats to produce ketones for energy. People think it’s similar to Paleo or Atkins diet for being low-carb, but there’s a difference. The protein intake in keto diet for beginners is comparatively restricted.

Keto Diet for Beginners: How Does It Work?

Beginner Keto Diet Plan In this diet, the body produces ketone, which is an alternative power resource in the dearth of body glucose. Carb is easy to break into energy and thus, happens to be the primary fuel of the body. When eating very little carb and a moderate amount of protein, the liver had to use the fat for fuel. It powers the entire body including the brain.

Interestingly, it reduces the insulin level and increases the fat-burning ability of the body. In fact, the body starts burning the stored fat and thus, help you lose weight and reap other health benefits as well.

People Who Shouldn’t Be On A Keto Diet

Generally, it’s safe for most of the people, but under below-mentioned conditions, keto diet is NOT recommended for you.

  1. If you are breastfeeding.
  2. If you are taking medicines for diabetes or high blood pressure.


There are several benefits of a keto diet for beginners as well as enduring dieters.

  1. Loses weight.
  2. Helps you control type-2 diabetes.
  3. Improves your focus and concentrate.
  4. Regulates your blood pressure.
  5. Helpful in migraines and epilepsy.
  6. Improves performance and stamina.
  7. Boosts digestion.
  8. Reduces heartburn.
  9. Reduces sugar cravings.
  10. Lowers insulin levels, thus reverses PCOS.
  11. Reduces acne problems.

What To Eat?

Ketogenic Diet Problems Most importantly, avoid eating carbohydrates. Ideally, one should keep the daily net-carb intake below 20 grams. This means no sweet or starchy food like bread, pasta, noodles, rice, potatoes, soda.

Again, you need to keep your meal packed in fat, but not in protein. According to the general guideline, one should draw less than 10% of energy from the carb (fewer is more effective), 15% to 25% from protein and 70% or more from the fat.

A Compact Chart of Food Allowed in Keto Diet for Beginners

Vegetables (low-carb, grown above ground) Avocado, cauliflower, cabbage, broccoli, zucchini, spinach, kale, green beans, etc.
Fruits (less than 20 grams a day) Raspberries, blackberries, strawberries, blueberries, plum, cherries, kiwi, peach, etc.
Nuts Almonds, peanuts, hazel nuts, pecan nuts, walnuts, etc.
Oil and Sauces Butter, hot sauce, coconut oil, olive oil, mayonnaise, cream cheese, salsa, pesto, etc.
Drinks Water, tea (no sugar), coffee (no milk), diet soft drinks, wine, coconut water, etc.

How To Tell You Are in Ketosis?

You should regularly test your blood, urine or breath sample for an elevated ketone level. Either, you can use a ketone meter, urine strips or a breath analyzer and check it yourself. However, there are some signs that also reveal if you are in ketosis.

  1. You have to drink a lot of water and electrolyte otherwise you get a dry mouth.
  2. Frequent urination caused by the increased thirst.
  3. Fruity-like keto breath due to increased acetone leaving your body through your breaths.
  4. Loss of appetite.
  5. After the initial phase of tiredness, you experience increased energy.

When Will You Experience The Benefits?

You can experience certain benefits like weight loss within a few days of starting the keto diet. For greater benefits like improvement in cancer, epilepsy, and performance enhancement, you need to continue until you reach the optimal level of ketosis.

Side Effects of Keto Diet

Keto Diet HealthyIf you have type-1 diabetes, then a high level of ketones may lead to extremely low insulin level, which could be life-threatening. People may also develop ketoacidosis, where the blood becomes too much acidic. Other side-effects include fatigue, dehydration, constipation, nausea, bad breath, loss of appetite and more.

Like any other diet, it has both benefits and consequences. If monitored carefully, it’s not impossible to enjoy stable benefits of keto diet for beginners and long-term dieters both.

Keto Diet For Beginners | Beginner Keto Diet Plan | Ketogenic Diet Problems | Keto Diet Healthy


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