The keto diet for beginners is a low-carb, high-fat diet foods that is successful in helping people lose weight. This keto diet weight loss concept sounds a bit counterproductive to some people when they hear the part about consuming high amounts of fat.
It has been ingrained in our brains that eating high-fat foods is bad for you – and it is if you’re eating the wrong kinds of high-fat foods. With the keto diet, you’ll focus on eating healthy high-fat foods and extremely limiting your carbohydrate intake.
Limiting your intake of carbs and replacing those carbs with fat causes your body to go into a natural metabolic state called ketosis. All this really means is that since your body can no longer depend on carbohydrates as its source of energy, it begins to burn fat. As your body becomes more efficient at burning fat for energy, you’ll start to lose weight.
Keto Diet Benefits
There are a lot of health benefits associated with the keto diet. The most obvious of these benefits is that it does help you to lose weight. According to research that has been done, the keto diet is actually better for weight loss than the commonly recommended diets that are low in fat.
One of the reasons that keto diets are better than low-fat diets is the increased amounts of proteins you consume. High-protein intake has quite a few health benefits, including increasing mineral mass in your bones and it lessens your chances of bone fractures due to osteoporosis.
In addition, high-protein intake increases your energy level, allowing you to be more active, which will also contribute to successful weight loss.
Other health benefits include:
- Stabilized blood glucose levels
- Improves regulation of blood sugar
- Lowers risk of developing Type 2 Diabetes
- Lowers risk of heart disease
- Could protect against cancer
The keto diet can even potentially lessen the severity of seizures within epileptics. In fact, this diet was originally created as a treatment for epilepsy and other neurological disorders but is mostly used today to lose weight.
What Can You Eat?
An easy thing to remember about keto for beginners is that any foods that have a lot of carbs in them are bad and you want to stay away from them completely. If there is a specific meal you absolutely love, but it contains a lot of carbs, you may still be able to eat it as long as you substitute those carbs for a better ingredient that has no or very little carbs in it.
Foods with No or Very Few Carbs
The foods on this list are completely okay to eat. They all contain either no carbs or the carb count is very close to zero. This is not a complete list, but it’s a great starting point.
- Seafood and Fish — tuna, bass, salmon, sardines, mackerel, shrimp
- Unprocessed Meat — beef, pork, lamb, turkey, chicken
- Oils — coconut oil, avocado oil, olive oil
- Cheese — Most hard cheese types
Foods with Low Carbs
The foods in this list are all low carb, which means you can eat them on the keto diet, but you need to eat them in moderation. Again, this is not an extensive list, but it will get you started.
- Vegetables that are grown above ground — asparagus, avocados, tomatoes, eggplants, zucchini, cucumber, Brussels sprouts, broccoli, cauliflower
- Seeds — Flax and Chia
- Cream cheese
- Processed Meats — bacon, cold cuts
- Nuts — pecan nuts, walnuts, almonds, hazelnuts
- Berries — raspberries, strawberries, blackberries, blueberries
Foods with High Carbs
These foods are the ones you want to stay away from. On the keto diet for beginners, these foods are considered bad to eat. There are way too many to list them all here, so this is where checking food labels for the carb content is going to be important.
- Most fruits
You will need to cut all sugars and foods made with flour out of your diet. These foods are in the no-zone. However, if you substitute low-carb ingredients in place of the high-carb ingredients, you can still eat these foods. For example, instead of using traditional white or wheat flour to bake your bread or make your pasta, use almond flour or coconut flour.
The same goes for sugary items. You can use sweeteners like Stevia in place of the sugar.
How to Know if It’s Working
Since it may take a couple weeks before you notice any difference in your weight, there are other ways you can tell if the keto diet is working in your body.
- Dry Mouth and Thirst – If you’re not drinking enough water, then you’re probably not putting enough electrolytes such as salt into your body, which can cause a dry mouth. To remedy this, try drinking a small cup of bouillon every day and drink as much water as you can.
- Increased Urination – Acetoacetate, which is a ketone body, will likely end up in your urine. This can cause you to have to urinate more frequently.
- Use Test Strips – There are test strips you can use to check for ketosis in the urine.
Now that you know what the ketogenic diet is, how it helps you lose weight, and what foods you can and can’t eat, it’s time for you to put these things into action. Start by making a meal plan. If you need help with this, you can find a wealth of keto meal plans online.
Check the labels of all the foods you have in your kitchen and throw out any that have high carbs. Then replace those items with low carb substitutes.
Add some exercise into your daily life to help burn the fat faster. Finding just 30 minutes a day to exercise and be active can significantly help your weight loss progress.
Hopefully, these keto diet for beginners tips you’ve been given have given you the information you were looking for on what exactly the keto diet is and how it helps you lose weight. If you need some motivation to get started on your weight loss journey with the keto diet, check out these success stories.