Beginner's Guide to the Keto Diet

Explore all there is to know about the ketogenic diet!

  • What is the ketogenic diet?
  • How does it work?
  • Which foods can you consume?
  • What is the purpose of the Keto diet?

The keto diet, also known as ketogenic diet, is a dietary approach characterized by high fat intake, moderate protein consumption, and low carbohydrate intake. It has garnered considerable interest as a weight loss strategy in recent times. However, does it deliver on its promises? If you're considering adopting the keto diet, let's explore what you can anticipate as a newcomer.

The ketogenic diet was initially developed in the 1920s as a therapy for epilepsy, characterized by a high fat and low carbohydrate intake. It later evolved to be used not only to control seizures, but also as a strategy for losing weight and improving metabolic health.

What Is a Keto Diet?

The ketogenic diet is a dietary plan that emphasizes the consumption of foods high in healthy fats, moderate in protein, and very low in carbohydrates. Its aim is to induce a state of ketosis in the body, where it burns fat as the primary source of energy instead of carbohydrates. This is achieved by drastically reducing carbohydrate intake to about 5-10% of daily calories, while fats make up about 70-80% and proteins 10-20%. This diet is known for its potential benefits in weight loss, blood sugar control, and brain health.

Ask your doctor or nutritionist if it's right for you before you start, as it will be a drastic change to your diet.

How Does the Diet Work?

During the ketogenic diet, you consume a reduced amount of carbohydrates to meet your body's energy needs. This prompts the body to utilize its stores of body fat as the primary source of energy. When body fat is burned as fuel, the liver produces ketones, substances that lead the body into a metabolic state known as "ketosis". By strictly adhering to the ketogenic diet, your body typically enters ketosis within approximately four days. Significant weight loss is commonly observed in the first week.

What Can You Eat on a Keto Diet?

Some keto-friendly foods are:

  • Nuts
  • Seeds
  • Full-fat dairy products
  • Greek yogurt
  • Non-starchy and fibrous vegetables.
  • Fatty oils
  • Meat
  • Fish
  • Eggs
  • Cottage cheese
  • Coconut

For the 20 to 50 grams of carbs per day, choose non-starchy veggies like:

Foods to avoid or limit include starchy and high-carb foods like:

  • Bread
  • Baked goods
  • Sugary sweets
  • Pasta
  • Rice
  • Breakfast cereals
  • Starchy vegetables like potatoes, sweet potatoes, corn, peas, and beans
  • Fruits high in sugars
  • Wine
  • Beer, unless it’s low-carb.