Keto Diet: Beginners Quick Start Guide
Updated January 25, 2019
Interested in the Keto diet but don't know where to start? You've come to the right place.
This quick 4 minute Keto guide will tell you:
- What is the Keto diet?
- What does Keto mean?
- How You Get into Ketosis
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Benefits of Keto
- Foods to Eat
- Foods to Avoid
What is the Keto diet?
A keto or ketogenic diet is a low-carb, high fat diet, that is designed to force your body to burn fat. Many people utilize it for rapid weight loss.
What does Keto mean?
"Keto" is short for "ketogenic" which comes from what happens when you body begins to produce fuel called "ketones." Ketones are a fuel source for the body that appear when glucose is not available.
Glucose comes from carbs, so when you eat very few carbs you force your body to produce ketones. Your body needs a source of fuel and there are two options, glucose... or ketones.
When you're on a ketogenic diet, your body switches from burning glucose (from carbs) to burning fat. This is why many people use the keto diet for weight loss, but there are other benefits, such as less hunger and more energy.
The "#1 Mistake" People Make With Keto...
Most people who try a new diet do it without a plan.
Without a plan, it’s easy for them to be swayed by peer pressure. It’s easy for them to be unprepared… and then make bad decisions just because it’s easier.
That's why we've come up with a solution.
We wanted this solution to be:
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Effective.
Put your body into rapid Ketosis and kickstart fat burning within 2 days.
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Simple.
It had to be something anybody could do without having to think too much about it. Completely "done for you."
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Affordable.
We found plans on the internet priced from $199 to $399 - crazy! Everyone deserves access to essential information for weight loss.
"Keto has changed my life. Not only do I lose weight, I enjoy the food I'm eating."
How Do You Get into Ketosis?
The most important thing to force your body into ketosis is to avoid carbs. The second most important thing is to ensure you are getting enough fat from the food you eat. Fat is now your primary fuel source, so the amount is important.
It's important to understand how many calories, carbs, protein, and fat you need. This quiz calculates what you need for your body type.
On keto, you should aim for 30g total carbs, and 20g net carbs. Net carbs are the total carbs minus the fibre.
What are the benefits of Keto?
- Be lighter and thinner
- Have more energy
- Better sleep, and feeling more rested
- And more...
Foods to Eat on a Keto Diet
✅ Healthy fats and oils - Butter, lard, coconut oil, olive oil, and high-fat dressings.
✅ Dairy - Full-fat cheeses, sour cream, and heavy cream.
✅ Protein - Eggs, beef, pork, chicken and seafood
✅ Vegetables - Dark leavy greens like spinach and bok choy as well as other above-ground vegetables.
✅ Fruits - Lower-carb fruits like blackberries, raspberries, and strawberries
✅ Nuts and seeds - Macadamia nuts, pecans, and almond butter are excellent high-fat options.
Foods to Avoid on a Keto Diet
You must avoid all starchy foods like bread, pasta, potatoes, and rice. Also, stay away from any sugary foods completely.
❌ Soda and Juice - Beware of high sugar drinks
❌ Pasta and Rice - Stay away from all pastas and rice
❌ Bread - High in carbohydrates - brown or white, no good.
❌ Sugary Snacks - Candy and chocolate bars contain massive amounts of sugar
See What Is Best For You
The Complete Guide to Keto
What Makes The Difference Between People Who Succeed and Fail on the Keto Diet
Most people who try a new diet do it without a plan.
They understand the rules: the foods they can and can’t eat. They even have a variety of quality recipes at their fingertips.
But what they DON’T have is a day-by-day plan to carry them through that critical first month.
Without a plan, it’s easy for them to be swayed by peer pressure. It’s easy for them to be unprepared… and then make bad decisions just because it’s easier.
Don't know where to start? Get Your Personalized Keto Meal Plan...
KetoStartGuide