Ketogenic diet for beginners
A ketogenic diet or keto diet (from the word “ketogenic” in its abbreviated form) is a low carbohydrate eating plan that can help you burn fat more effectively. Many people have already experienced the many proven benefits for weight loss, health, and performance, as numerous studies show.
In addition, many doctors also follow it and recommend it.
A ketogenic diet can be especially helpful in burning excess body fat without starving and reversing type 2 diabetes.At Diet Doctor you will learn to follow a keto diet based on authentic foods. You’ll find visual guides, recipes, meal plans, and a simple two-week program to get started, and everything you need to succeed on the keto diet.
1. What is a keto diet?
You can also watch this video course, where we have simplified the information so that you understand what the keto diet is and follow it correctly.
You will find the complete course here . If you prefer, you can continue reading this article.
: “Keto”
“Keto” in a keto diet is derived from the fact that it allows the body to produce small fuel molecules called “ketones”.
It is an alternative source of fuel for the body, which it uses when blood sugar (glucose) is low.
Ketones are produced if we eat too few carbohydrates (which break down quickly into blood sugar) and only moderate amounts of protein (excess protein can also be converted to blood sugar).
The liver produces ketones by breaking down fat. These ketones serve as a fuel source for the entire body, especially the brain.
The brain is a hungry organ that consumes a lot of energy every day and cannot work directly with fat. It can only work with glucose … or ketones.
On a ketogenic diet, the entire body changes its fuel supply to run primarily on fat; burns fat 24-7 (twenty-four hours a day, seven days a week). When insulin levels are very low, burning fat can increase dramatically. It is easier to access the fat stored in the body to burn it .
This is great if you’re trying to lose weight, but there are other less obvious benefits, too, such as feeling less hungry and having a constant supply of energy. This helps you stay alert and focused.
When the body produces ketones, it enters a metabolic state called ketosis. The fastest way to get to ketosis is through fasting , without eating anything, but no one can fast forever.
A keto diet, on the other hand, can be followed indefinitely and also results in ketosis. It has many of the benefits of fasting, including weight loss, without having to fast.
Who should NOT follow a ketogenic diet?
There are myths and controversies about the keto diet, but it seems to be very safe for most people.
However, three groups of people frequently require special consideration:
- Do you take diabetes medications , for example insulin? Plus
- Do you take medications for high blood pressure ? Plus
- Are you breastfeeding ? Plus
Are you a doctor or do you need your doctor to help you with medications on a keto diet? Take a look at our guide for doctors
Disclaimer: While the keto diet has many proven benefits, it is still controversial. The main potential danger relates to medicines, for example for diabetes, and it may be necessary to adapt the doses (see above). Talk to your doctor about any changes in medication and relevant changes in your lifestyle. Full disclaimer
This guide is written for adults with health problems, including obesity, who may benefit from a ketogenic diet.
Controversial issues related to a keto diet include saturated fat , cholesterol , whole grains , red meat , whether the brain needs carbohydrates and calorie restriction to lose weight . You can read our opinion on these topics in the corresponding links.
2. What to eat on a keto diet
These are the types of foods you can enjoy on a keto diet. The numbers represent net carbohydrates, that is, digestible carbohydrates, per 100 grams.
The most important thing to achieve ketosis is to avoid eating too many carbohydrates. You will probably have to keep your carbohydrate intake below 50 grams per day of net carbs, ideally below 20 grams. The fewer carbohydrates you consume, the more effective it appears to be to achieve ketosis, lose weight, or reverse type 2 diabetes.
Counting carbohydrates may be helpful at first. But if you stick to the foods and recipes that we recommend, you can stay keto even without counting.
Try to avoid
This is what you should avoid on a keto diet: carbohydrates that contain a lot of sugar and starch. This includes starchy foods like bread, pasta, rice, and potatoes. These foods are very high in carbohydrates.Amounts are grams of net carbohydrates per 100 grams, unless otherwise noted.
This means that basically on a keto diet you have to avoid sugary foods entirely, as well as starchy foods like bread, pasta, rice and potatoes. Also, avoid processed foods, and choose to follow our keto diet tips.
Also, food should be primarily high in fat and only moderately high in protein, as excess protein can be converted to blood sugar in the body. Avoid low-fat diet products. A rough guide is about 5% energy from carbohydrates (the fewer carbohydrates, the more effective the diet), 15-25% protein, and about 75% fat.
What to drink
So what can you drink on a keto diet? Water is the perfect drink, and coffee or tea is also fine. Ideally, don’t use sweeteners, especially sugar.
A small amount of milk or cream in your coffee or tea is fine (but be careful with coffee with milk !). The occasional glass of wine is also fine.