If you are new to the keto lifestyle, changing your diet to the keto diet may seem like a lot of reorganizing and can be overwhelming. This is because, without appropriate information to guide you, it is a lot of work.
There is an ocean of information out there about the keto diet too, and it can be a bit overwhelming if you haven’t done it before. So, for anyone new to the keto diet, here is a step-by-step guide for beginners with all you need to know to get started.
The complete ketogenic diet for beginners
The ketogenic diet is generally a low carb diet aimed at putting your body into a metabolic state called ketosis, where instead of relying on glucose as a form of fuel for your body, your body breaks down fat into molecules known as ketones to fuel the body.
With the keto diet, instead of consuming mostly carbs like most people do, you switch to mostly fats.
When you decide to go on the keto diet, the first step you need to take is deciding which of the three variations of the keto diet you want to adhere to. Here are the three types of keto diets you can try.
Standard keto diet
This is the most common type of keto diet that most people follow. With standard keto, you have a low carb diet that’s dominated by fats. It’s essentially 75% fat, 5% carbs, and 20% protein. You always maintain this ratio for as long as you are on the diet. It’s most suitable for people who are not very physically active.
Targeted keto diet
With this variation of the diet, you do the standard diet most of the time. But you can still eat carbs around a strenuous physical activity, like going for a run or working out at the gym.
Cylindrical keto diet
With this variation, you have a standard keto diet for most of the days with a few days of carb dominance. You might decide to have minimal carbs for 5 days of the week, with 2 days of increased carbs.
If you are looking to lose weight, the best keto diet for you to adopt is the standard keto. The other two are intended for athletes.
After you have decided on the type of keto diet to adopt, the next thing you need to do is design a meal plan that you want to follow. In order to accomplish this, you will need to know which foods you need to include in your diet and which foods are not to be eaten.
To switch over to a ketogenic state, you need to eat fat-heavy meals. That’s why fats are the predominant part of the keto diet.
Which Foods Should You Eat in Keto?
Foods to eat when you are on a keto diet
These are foods you should eat when you are on the keto diet.
Fats and oils
Fats are the most essential part of the keto diet. However, there are oils you are not allowed to eat when you are on the diet. Here are the fats and oils you are allowed to eat.
These include butter, coconut oil, ghee, tallow, and lard. You can use these fats to fry your food.
These include macadamia nuts, olive oil, sunflower oil, and canola oil. You can use these to fry food or put them in salads.
Natural polyunsaturated fats
These are fats that are found in animal proteins like beef, fish, and pork.
Nut butter is a good source of proteins too. Always look for natural unsweetened ones with higher fat content.
Nuts and seeds
Nuts and seeds are important snacks when you are on the keto diet. You can eat macadamia nuts, almonds, cashews, chia seeds, and walnuts. These are just some of the nuts and seeds you can include in your meals or snack on when you feel hungry.
Proteins are another important macronutrient group in the keto diet. Here are the proteins you should eat.
Always go for wild-caught fish instead of farmed fish if you can. The fattier the fish, thebetter. Catfish, tuna, trout, salmon, and mahi-mahi are such fish.
When you are buying red meat for the keto diet, you are supposed to buy fattier cuts of meat instead of lean cuts. Bacon, chicken, pork, sausages, turkey are also essential meats to include in the diet.
Eggs are a good source of both proteins and fats. One egg contains 6 grams of proteins and 5 grams of fat. Always go for free-range eggs if you can get them.
Fruit and veggies
Stick to above-ground veggies like broccoli, cabbage, cauliflower, string beans, and tomatoes. You should avoid starchy veggies and fruit like bananas, apples, and carrots.
Fruits like berries should be eaten in moderation as well, as some of them are loaded with carbs.
Avocados are an essential source of fats when you are on the keto diet.
Foods to avoid when you are on the keto diet
To make sure that your body stays in the ketosis state, there are some foods you should avoid eating when you are on the diet. Here is a list of them.
- All fruits (except some berries like strawberries, in moderation)
- Sugary foods like ice cream and smoothies
- Processed vegetable oils
- Starches like rice, wheat, corn
- Sweet and starchy tubers like sweet potatoes and also root veggies like carrots
Remember to drink a lot of water too, as eating a lot of fatty foods and proteins like you do when on the keto diet has a dehydrating effect.
Switching your diet to keto can be overwhelming, as there are a lot of foods you are supposed to substitute in your diet. It gets a lot easier when you have the right information. With this guide, I hope you are one step closer to accomplishing your keto diet plan.