A Beginners Complete Guide to the Keto Diet: Everything You Need to Know


sliced avocados hard boiled eggs and vegetables on plate

A ketogenic diet refers to a type of diet where people consume food containing a low carbohydrate and high fat content.

According to the latest studies, the Keto diet is quite helpful in losing weight and improving overall health. It also helps the body fight against illnesses like cancer, epilepsy, Alzheimer’s and diabetes.

Here are some of the other important things you need to know about the keto diet if you want to use it as well.

A brief introduction to the ketogenic diet

The keto diet is one of the most popular types of diets in the fitness industry today. It’s mentioned in major social media platforms including Facebook, Pinterest, Twitter and Instagram.

The diet involves drastic reduction of carb intake and consuming more food items that contain a high amount of fat.

By following the diet, you can trigger ketosis, a metabolic state where your body utilises fat to fuel physiological processes. The burning process, which occurs in the liver transforms fat molecules into ketones.

What are the several types of keto diet?

Standard keto diet – It involves consuming fewer carbs, a moderate amount of protein plus more fat molecules.
Cyclical keto diet – It’s a diet that involves consuming high carb refeeds for a specific length of time.
Targeted keto diet – In this setup, you can consume carbs during your workout sessions.
High protein keto diet – It’s like the standard type, but it requires more protein consumption.

What are the types of food you should avoid?

Because the keto diet is strictly composed of high protein and low carb food, you must know which items you should avoid consuming.

Always avoid eating an excessive amount of food items rich in carbohydrate. Here are a few items you need to reduce or eliminate from your diet:

Sugary products – fruit juice, pastries, candies and soda.
Fruits. All kinds of fruits except for strawberries, blueberries and other types of berries.
Grains. Grains like rice and wheat-based products are rich in carbs. Prepare to bid farewell to your favorite wheat-based ingredients such as pasta, cereal and rice.
Legumes. Avoid kidney beans, peas, chickpeas, lentils and other similar food items.
Alcohol. A lot of alcoholic beverages can affect your ketosis.
Unhealthy fat. You should avoid mayonnaise and vegetable oil.

Be extra mindful of the ingredients you use to cook as well as the processed food products you consume. Make sure you check the carb and fat content, so you can create a logical and effective meal plan.

If you don’t have time to prepare your own keto meals or if you’re not sure which items you need to add to your grocery list, you might be interested in trying a keto meal delivery service. A diet expert can help you plan the meals.

The keto diet has been showing promising results, most especially for patients who need help in lowering their blood sugar and improving their overall health. Use our guide above, so you can start planning your keto meals for each day of the week.


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