The Keto Diet For Beginners

The basic science behind the Keto diet for beginners is to get your body to burn fat for fuel instead of carbohydrates inducing a state of ketosis. The way we do that is to eat a high fat 60-75%, moderate protein 15-30%, and low carbohydrate 5-10% diet.

This forces the body to burn fat instead of carbohydrates. Normally, the carbs in food are converted into glucose, which is then transported around the body. When carbs in the diet are limited, the liver converts fat (consumed and stored) into ketone bodies. These ketone bodies then replace glucose as an energy source. Having elevated levels of ketone bodies in the blood is known as a state of ketosis.

The first and probably the most important change the keto diet for beginners requires is to eliminate all sugar from our diet (stevia is our favorite substitute).   To increase our fat intake, we use things like avocados, olive oil, real butter, coconut oil, and fatty cuts of meat.  Portions of protein should be limited. Vegetable (above ground) intake should be increased. Bread, pasta, and starchy vegetables need to be eliminated. There are substitutes for these things such as almond flour, for breading and cauliflower can be used in place of a few things (we just need to be a little creative).

Macros

Eating the correct number of macros is critical to the success of this diet. To help track the macros it’s all about personal preference there are printed journals as well as a few smartphone apps available, the most user-friendly one we found was My Fitness Pal (available on both Apple and Android) as well as online. You can get test strips to see if you are in ketosis, this is not a must but, in the beginning, was very reassuring.

Benefits

• The benefits of the keto diet for beginners include;
• Fewer Cravings – This makes it much easier to stick with the plan
• Weight Loss- that makes you feel better physically and mentally.
• Better Sleep – Wake up feeling rested
• Increased Energy – Besides feeling better this will get you moving more or perhaps help to ease you into a new exercising regimen.
• Mental Clarity – In time as the fog is lifted, you begin to see things differently and gain a more positive outlook for the future.

Over time you develop better more nutritious food choices as you develop your own healthy habits.

Studies have also shown increased benefits for lowering blood pressure and blood sugar levels 

Common Side Effects

The so-called “Keto Flu” Headache, Constipation (eating more fiber can help), and Cramps (these are temporary). Drinking plenty of water keeps you hydrated, minimizing the symptoms and helping to flush toxins from your body. Adding about half to one teaspoon of sea salt can help replace some nutrients.

The Secret of Success

The science behind Keto is to get your body to burn fat for fuel instead of carbohydrates. The way we do that is to eat a high fat 60-75%, moderate protein 15-30%, and low carbohydrate 5-10% diet.  Eating the correct amount of macros is critical to the success of this diet. To help track the macros there are a few apps available, the most user-friendly one we found was My Fitness Pal (available on both Apple and Android) as well as online. 

Snacks and low-carb alternatives are becoming more widely available, you should read the labels since all are not equal. Adding supplements can help your overall health as well, whether traditional or natural.

Keto is not just another diet; it has become a way of life (for the better).  The suggestions offered here are from our own experience as we have embarked on this journey for years now. Although it hasn’t been easy, it has been very rewarding. We have researched and participated in many programs as well as our own experiences to come up with our own plan that has worked for us. Your experience will likely vary, but if you follow the basic guidelines included you should have similar results although nothing is guaranteed. The lost weight and increased energy levels have been great. We hope your journey is as fulfilling as ours has been. If you don’t succeed on the first try, don’t give up just get back up and keep going.