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December 3, 2018

Keto Diet Basics: Starting It Right with the Keto Diet

What are the basics of a keto diet ?

Starting on a Ketogenic diet can be tough. The diet involves very low-carb and very high-fat menus that will be a far cry from what you’re used to. However, this should not discourage you, especially as more and more people have found the health benefits of going on a Keto low-carb diet to put their bodies in a state of ketosis.

 

The basics of a keto diet is adherence to the macronutrients limits of approximately 75 percent fats, 20 percent protein and 5 percent carbohydrates on a daily basis.   

What is ketosis

What you need to remember is that the Ketogenic diet focuses more on fat than on carbs. If eating high-fat foods don’t agree with you, then Keto is not for you.

Ketosis is a state wherein the body switches from burning calories using fat instead of carbohydrates. This change in the body is brought about by the Keto diet which induces weight loss and helps to control diabetes.

 

How do you do Keto for beginners ?

The keto diet is not really a diet at all. It is a low carb lifestyle reset that fundamentally changes the way your body works and is good for both overweight and obese individuals. It’s a little like converting your car’s fuel system from petrol to diesel based.

Your transition to a low-carb diet takes place in the first 7 days. Over the first 3-4 days, your body will be depleting its glucose levels as you start consuming a high fat (75%), moderate protein (20%) and low carb (5%) diet. On Day 3 or 4, your body should transition into Keto. 

Once you’re in keto, your body will become a fat burning furnace. You will be tapping into stored body fat to fuel everything your body does, from breathing to lifting weights.

Some of you may of know about the keto calculator which can help you tell you what nutrients (carbs, fat, protein) your body will need to achieve a ketogenic diet, also called your keto macro. There are many sites online where you can do this for free.

Many may be tempted to try exogenous ketone supplements to achieve results faster but we always advise to try it naturally first as you want to build this into your daily routine rather becoming dependent on exogenous ketone supplements, which will be very expensive over the long term.

If you have any underlying health conditions please consult your doctor as it can affect your health, for example your insulin levels and blood sugar levels.

 

Are Bananas ok okay on Keto ?

Bananas are a health food choice that offer nutrients which are beneficial for the body, in particular your skin and hair.

 

Bananas are high in carbohydrates, containing approximately 30 grams of carbohydrates per banana, and is not ok for a keto diet as you may find it difficult to stay within the required macronutrient limits.

 

Is peanut butter keto compliant ?

Peanut butter maybe a favourite food for some considering a keto diet and therefore we have assessed it to confirm if it will difficult to stay within the macro limits.

 

Peanut butter has a moderate level of carbohydrates, containing approximately 3.5 grams per tablespoon, and is ok for a keto diet if taken in moderation to stay within the required macronutrient limits.  

 

Is it OK to eat eggs everyday on keto diet ?

Eggs are a healthy choice offering a high level of protein making then popular with those on a diet and working out.

 

Eggs are very low carbohydrates, containing approximately 1 gram per egg, and suitable for a keto and ok to eat everyday on a keto diet.

 

What can I eat on the keto diet ?

It is time to stock with the kept friendly foods that will allow you to make a success of your low carb diet and enjoy your keto meals.

The following list is what you can eat on the Keto diet:

  • Eggs
  • Coconut Milk
  • Almond Milk (unsweetened)
  • Coconut Oil
  • Full Fat Cream Cheese
  • Sugar Free Maple Syrup
  • Butter
  • Full Fat Mayo
  • Lemon Juice
  • Asparagus
  • Mushrooms
  • Lettuce
  • Spring Onions
  • Spinach
  • Broccoli
  • Cauliflower
  • Onions
  • Green peppers
  • Frozen mixed vegetables
  • Frozen berries
  • Ghee
  • Celery Sticks
  • Avocado
  • Tuna
  • Chicken
  • Salmon
  • Raw Prawns
  • Sausages
  • Ground beef
  • Bacon
  • Pork Chops
  • Sliced Ham
  • Cocktail sausages
  • Nuts
  • Red Pastrami
  • Chicken broth
  • Keto bread

What can you not eat on keto ?

Your transition to keto is a period where you are essentially going cold turkey on grams of carbs per day. There is no doubt that you will experience some pretty strong carb cravings over the week when you switch to a low carb intake. Furthermore, you may notice lower energy levels as a result. If you have a pantry full of carb laden foods, you will inevitably give in and blow your 5% grams of carbs limits (we are talking here about grams of net carbs, where the fiber content is not included). If you do that, you will not achieve the goal of getting into ketosis.

You cannot eat the following on Keto:

  • Bread
  • Cereals
  • Honey
  • Cookies
  • Sweetened Drinks
  • Pizza
  • Milk
  • Alcohol
  • Processed packaged foods
  • Sweetened yogurt
  • Vegetable Oil
  • High carb fruit – bananas, apples, pears, watermelon

 

Involve Your Family with Your Decision to Go Keto as a Way to Lose Weight

Talk to the members of your family about your plans to switch to the Keto diet. There will be lots of times that you won’t be able to eat the meals shared by the family. Telling them about the new eating habits you’ll be doing with the Keto diet is the best way to prepare them.

Since going on such a low-carb diet is a temporary eating lifestyle ranging between three to six months, assure your family that you’ll be fine. If they push back, tell them that research has found Keto to be a safe and good way to lose weight. You can also involve your family members in helping you to find and follow a new and exciting keto recipe every week.

Learn More about the Foods Allowed on Keto Including the Ones That Are Not

A Ketogenic diet plan is carbohydrate-restricting. Severely limiting your carb intake will take a huge chunk out of your comfort zone. However, limiting carbs should not be drastic and sudden. A good way to start is to restrict carbs, for example 20 grams per day to 30 grams per day.

Learning about carb-rich foods that need to be avoided while on the diet is a must if you want your body to achieve the state of ketosis. For example, you already know that candies, chips, ice cream, pasta, cookies, and bread are rich in carbs but what about veggies such as beans? You would be surprised to find that while beans contain protein, they are also rich in carbohydrates.

Even most veggies and fruits contain carbs. Knowing what they are will help you stay on track. Bear in mind that the foods such as oils, meat, and butter are the approved food groups in the diet because of their high-fat content.

Make Your Own Drinks That Are Keto-friendly

Keto-friendly drink concoctions will help control food cravings. Opting for them instead of reaching for a carb-laden snack not only satisfies the monster in your stomach, but it will also give you time to think about a Keto-approved food for your next meal.

Coffee is a Keto-approved beverage and incorporating butter and coconut oil in it gives you a satisfying drink. This is more commonly known as bulletproof coffee. However, it is best to consult your doctor about this if you have an existing heart condition or a family history of heart issues.

“Bad cholesterol” or LDL levels are boosted high up with coconut oil and may cause medical issues. Prevention is always the best way.

Learn to Cook Keto-approved Foods

Processed foods are packed with carbohydrates and a definite no-no to the Keto diet. The diet encourages fresh food preparations which you can do in batches to store for future meals. Doing it this way is the smartest way to stay away from carbs the next time you feel hungry.

There are numerous Keto recipes online that includes all-time favorites such as burgers, steaks, pork, and poultry. Going Keto does not mean giving up on sweet desserts. The Keto bombs recipes are there for you to prepare in advance to eat right off while storing the rest for future meals.

Motivate Yourself

Weight loss goals can be a great motivation to stay on track. Challenge yourself by sticking to the Keto diet for the whole 3–6 months without cheat days. Combining keto with intermittent fasting is a great way to ramp up your results even further.

To learn more about what intermittent fasting involves please read out articles What Can You Drink During Intermittent Fasting? Your Questions Answered and Can Coffee and Intermittent Fasting Work Together?

The idea of not having any let-up with Keto should encourage instead of discouraging you to stay on the wagon. The weight-loss and health goal eventually provide just rewards for the food sacrifices and restrictions.

Keeping Active

A Keto diet, in the category of highfat diets, alone may shed off the pounds but combining it with an exercise program is still the best way to dramatically melt off the extra weight. While eating habits play a major role in weight-loss, staying active provides a variety of health benefits.

Exercise is the only way the body gets optimum blood circulation as well as toning and strengthening muscles.

Similar Post: Best Supplement for Ketosis

Just Do It

Last, but not least, just do it! If you are determined to lose weight the healthy way, the time to start is now. Thinking about the long and hard journey on a Keto diet is not positive thinking. Focus instead on the benefits the diet brings and start now. Follow our guidelines and diet tips to achieve your goals.

Conclusion

The benefits of a Keto Diet is highlighted in research published in the National Center for Biotech confirmed that a low carbohydrate diet resulted in greater weight loss than a low fat diet. It also found the basal metabolic rate (BMR) was maintained with a low carb diet and dropped under a low fat diet. A lower BMR means less calories are burned. So you can achieve your weight loss goals.

Some of you might be on or tried the Atkins diet. For those of you who want to know the different please read out article Keto Diet vs. Atkins: What Actually Is the Difference?

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Steve (Qualfied Personal Trainer and Nutritionist)


Steve Theunissen has qualified from the International Sports Sciences Association (ISSA) and is a certified Personal Trainer and Nutritionist. He has over 30 years experience in fitness and nutrition and currently working with famous fitness professionals. He is currently living in New Zealand with is wife and daughter.

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