The keto diet is a high fat, low-carb diet that helps you reach the point of ketosis. Reaching the point increases the ketones in the liver to create the burning of fat stored in the body.
Some of the keto diet benefits include higher energy levels, faster weight loss, and reduced risk of diabetes. Weight and health control are selling points to most people.
The exchange of carbs to fats decreases blood sugar and insulin levels, which have many health benefits. But it can be hard to start this diet. It will be a guide you can follow along your ketosis journey.
How to Start?
To start, you know that the keto diet replaces the carbs with fats. It reorganizes the state of your body to burn fat for energy. This process is called ketosis.
When transforming your body into the state of ketosis, it will decrease the amount of calories you eat. This process happens naturally through eating whole foods to keep the body satisfied throughout the day, which leads to less calorie intake, supporting weight loss, and reduced risk in heart disease and type 2 diabetes.
The keto diet produces more ketones to create energy to optimize brain health. But when without sugar for the brain, this process will fail. Your liver will turn the fat from your body into ketones and fuels the body.
The benefits of this are brain health optimization, appetite reduction, and increased energy levels.
To get started with a successful keto plan, follow these steps:
- Eat the right foods and the right amounts.
- Watch what you drink. Water should be your primary liquid source.
- Watch out and eat only keto-friendly foods.
- Be ready for your body to feel the change!
These are the simple steps to keep you on track for success. Giving up will be easier than reaching your goal, but whenever you are getting off track, just read the steps and start again. You got this!
What to Eat on Keto Diet?
Figuring out what you can and can’t eat is the most challenging part on a keto diet. But once you change your old favorites with new healthy ones, you will reach your ketosis goal.
Here are the food groups you should include in your diet:
- Meat: pork, beef, fatty cuts, organic and grass-fed products
- Eggs: preferred organic
- Fish and poultry: salmon, herring, mackerel
- whole butter
- coconut oil
- avocado oil
- olive oil
- real butter
- cream (40% fat)
- sour cream
- brazil nuts
- almonds or almond butter
These are some good base foods to start with. But here is a good variety of snacks and recipes that you can follow:
Simple Mills Crackers
Some crunchy almond crackers are a great snack to tie you over till your next meal. Simple Mills are made from whole foods to keep you satisfied longer.
- corn free
These aren’t just normal crackers. They can be used for soups, recipes, salads, and just solo snacking.
Whisps Cheese Crisps
This cheesy snack is perfect for the keto diet. It is a low carb snack packed with protein to give you the boost you need in the middle of the day.
- 100% artisanal cheese
- Low carb
- High protein
- No preservatives or artificial ingredients
It is an excellent substitute for your regular chip or cracker. Eat straight out of the bag or add to salads, soups, or charcuterie boards.
Keto Diet Cookbook
This cookbook is ideal for people just starting keto. There are 550 recipes for busy people on the keto diet. Most keto recipes take planning and time, but this book gives you the fastest and easiest recipes.
- Top 10 Keto Recipes
- Energizing smoothies and breakfasts
- Great variety of stews, salads, and soups
- Keto drinks
- Great meatless and vegetarian recipes
- Keto desserts
- Craveable snacks
Other Keto Snacks:
- Dark chocolate
- Low car milkshake
- Strawberries and cream
- Nuts or seeds
- Full-fat yogurt with nut butter and cocoa powder
What to Drink on Keto Diet?
Watching what you drink is a vital part of the keto diet. Don’t miss the hidden calories that can be in your favorite drinks.
Water should be the primary source of liquid in your diet, about 8 glasses daily. But to everyone, water can get kind of boring. Here is one of the best drinks besides water when on keto.
Zevia Zero Calorie Soda
Zevia is a great tasting soda that is made from all-natural flavors. It is great to cool you down or satisfy your sugar cravings. This drink is keto-friendly and has plenty of flavors to choose from.
- 0 calorie
- 0 glycemic impact
- 0 sugar
- Sodium free
- No artificial colors
- No preservatives
Give yourself a break from the water with Zevia.
What to Avoid?
There a handful of foods that need to be avoided in order to maintain ketosis. All food and drink should be low-car, high fat calories. But plenty of these and other substances have hidden calories.
Foods to avoid when on the keto diet:
- Sports drinks
- Soft drinks
- Energy drinks
- Breakfast cereals
- Ice cream
- Any artificial sweeteners
All margarine is artificial, along with no benefits and terrible taste. Real butter is better for cooking or spreading on toast.
Beer has hidden carbs and is made with bread.
- Potato chips
- French fries
- Dried fruit
- Frozen fruit
- Lime or lemon juice
- Corn or flour tortillas
All these foods and drinks will ruin your progress made in the keto diet. It is VITAL to avoid these foods at all costs.
Potential Side Effects and How to Avoid Them
Although the diet is very effective in creating a healthier body, there can be side effects when changing your eating habits. It is crucial that you are getting the nutrients you need from the right foods to overcome these symptoms and keep the body in the ketosis state.
Potassium is hard to find in foods during the keto diet, which can cause muscle cramps and an irregular heartbeat (Palpitation or heart arrhythmias).
A potassium deficiency is caused by less of potassium in foods in your diet. There are supplements that can be taken to help balance the levels of potassium needed for your body.
Health K+2 Potassium Capsules
During ketosis, it is important to keep your potassium levels regulated. These potassium capsules are your best bet for an easy and fast supplement.
The benefits of this product are:
- Cardiovascular support
- Optimum potency
- Stability and tolerability
Take one capsule daily for your best result. It will stabilize your potassium levels.
Some might prefer a powder to mix in a protein shake or smoothie. Nutricost Potassium Salt is a powder salt to mix into water.
- Made with Beta-Hydroxybutyrate
- Contains potassium
Beta-hydroxybutyrate is the most common ketone in the body. This supplement helps supports the ketogenic lifestyle. By taking one scoop daily, you should get your potassium fix.
While the supplements are the best option, you can still find potassium in avocados, spinach, and nuts. These are keto-friendly foods that will help reduce symptoms as well.
Muscle cramps and weakness, called the keto flu, are common side effects when starting this diet. Luckily these are easy fixes by receiving the right amount of sodium.
The keto diet has a tendency to reduce your insulin levels, which tells your kidneys when to retain sodium. Without any sodium, your body has a difficult time functioning at its normal rate.
There are supplements that you can take to help with these issues.
Electrolyte Replacement Tablets
These are magnesium, potassium, zinc, and sodium capsule. Hi-Lyte has the highest amounts of those electrolytes available, which offer great hydration and recovery.
- Helps cramps
- Gentle on stomach
You can take up to 10 capsules daily, but one every 30-60 minutes during physical activity is recommended.
Liquid IV Hydration
Liquid IV is a great hydration multiplier with electrolyte powder. The electrolytes inside include sodium, which will help prevent muscle cramps and weakness in muscles.
- 1 packet = 2-3 water bottles
- Non-GMO electrolyte powder
- 3x the electrolytes of traditional sports drinks
To help you keep your sodium and electrolyte levels up, add this to your water. Yummy taste with great hydration!
Other Deficiencies to Watch Out For
- Bad breath
- Feeling cold
- Not satisfied after eating
- Right shoulder pain
- Vivid dreams
- Lower back and abdominal pain
There is no need to worry! These are easy problems to fix by getting the right amount of electrolytes, protein, and vitamins. Maintaining these should stop these symptoms from coming up again.
Putting It All Together
After reading this, you should be a master at the keto diet. This guide will lead you through the hard learning experiences that others went through and give you a nice track to follow.
Just remember to eat lots of fats and the right amount of protein, vitamins, and electrolytes. Along with being aware of what you shouldn’t eat; sugar, grains, and fruits.
This keto diet guide will put you on track for your fitness and health goals.