Ketogenic Diet Guide – What Is The Keto Diet?

The ketogenic diet seems to becoming increasingly more popular every day. It is a diet regime that has been endorsed by celebrities and athletes, causing a wide range of people to get curious.

The keto diet is one that is renown for its weight loss support and increased energy just like consuming Supergut daily.. These are certainly two attractive qualities, so it is no surprise that the simplicity of the keto diet is fast becoming a popular concept for so many different people.

Despite the fact the keto diet has seemingly just recently risen to fame, it is a regime that has been around for almost 100 years.

A lot of health professionals consider the keto diet a controversial subject, due to the lack of research surrounding the long-term effects of the plan. The keto diet is designed to alter the inner workings of your body in order to help you burn more fat.

Nonetheless, the more people who see weight loss success with the keto diet means more people are going to be interested in it. It is a plan that has worked for so many people, most of whom have had no luck with other diets.

The keto diet is said to be an easy-to-follow regimen that can offer great weight loss and physical benefits.

What Actually Is The Keto Diet?

The keto diet is a low-carbohydrate and high-fat diet that forces the body to change the way it burns energy.

The diet is designed to produce less glucose (sugar) in the blood, meaning the body must find another energy source.

The alternative energy source is fat, so the keto diet ensures that your body burns fat rather than sugar. This is why it is such a great weight loss plan.

By eliminating almost all carbohydrates from your diet, you are forcing your body to find an alternative fuel source, and in the case of the keto diet, this new source is actually better suited to the job.

Most of the sugars in our blood come from carbohydrates. Without this, the body starts to produce ketones.

When the body produces ketones, it enters a state known as ketosis. Ketosis is when the body is fully fueled by fat, and this is what will be burned when you exercise.

On the keto diet, you must avoid carbohydrates in order to encourage this biologically change. To avoid carbohydrates, you should cut out processed foods from your diet.

This includes: sugar, pasta, bread, and other carbs. Instead, your diet will be full of meats, fish, vegetables, and natural fats.

The keto diet is a very similar regime to the Atkins or the Paleo diet, as they both avoid carbs. It is also gluten-free.

How Does It Work?

The keto diet is designed to alter the way your body produces and burns energy.

Your body has relied on the sugars of carbohydrates to create energy and keep you going throughout the day pretty much since birth.

Once you eliminate this energy source, the body has to find another one to keep going. This is known as ketosis, when the body starts to run on ketones – the alternative fuel source that gives the diet its name.

Ketosis alters your metabolic process to burn more fats than glucose throughout the day.

In order to produce ketones, the liver breaks down fat. This is why the keto diet is a high-fat plan, as you need fat to replace carbohydrates.

Ketones are a great fuel source for the body, and the whole process of ketosis is a natural one. It simply needs a little nudging in the right direction, which is why the keto diet is fairly restrictive.

Restrictive? What do you mean?

Well, it is restrictive in terms of how you have been eating for as long as you can likely remember. Once you dedicate yourself to the diet and start to see results, it will be just as easy as any other way of eating.

The keto diet is a great weight loss regime, as it makes sure you are constantly burning fat – even in sleep – as well as providing a lot of additional health benefits to your physical and mental health.

Can Everyone Do The Keto Diet?

As the keto diet is renowned for its weight loss and various health benefits, it is understandable that a lot of people want to try it.

However, as it is a restrictive plan that cuts out carbohydrates and glucose, it is not suitable for everyone.

If you suffer from health conditions like type 2 diabetes or high blood pressure, then you should consult a doctor before starting the keto diet. They can determine whether it will be safe for you to alter the number of blood sugars your body produces.

As the keto diet alters the way the body produces energy, it can alter the kind of medication those with type 2 diabetes or high blood pressure need. In some cases, it can even eliminate the need for medication at all.

This is why it is so important for you to consult a doctor who can check that the keto diet is a safe choice for you. In a plan that is supposed to make you feel better, you don’t want to damage your health even further.

Likewise, the keto diet is not suitable for those who are pregnant or are breastfeeding.

If you cut carbohydrates out of your diet, you may not be able to produce essential nutrients for your baby. If you do want to try some form of low-carb diet, while pregnant or breastfeeding, then go for moderate low-carb plans.

This will allow you the opportunity to still produce essential nutrients for your baby, as well as improving your own health.

As always, contact your doctor or midwife before altering your diet. Your baby’s health should be a top priority, and you want to make sure that you will both be safe during these dietary changes.

Although the keto diet has been proven to be a great option for most dieters, it is always best to make sure that it is safe for you. Even if you do not have a health condition or are not supporting a child, it can still be worth your time to seek medical advice.

As with any dietary change, you should consult your doctor to ensure that you are making the best choice for your health.

Losing weight isn’t everything and your health is much more important than shedding a couple of pounds or toning up, let’s be real.

How To Start The Keto Diet

Although the keto diet may seem like an overwhelming regime to begin, considering carbohydrates make up most of our daily intake, it doesn’t have to be.

The best way to start the keto diet is to start cutting out carbohydrates whenever possible.

It is important with any kind of dietary change that you start slowly, in order to ensure long-term success. There is no point in banning everything immediately.

Not only is this not healthy for your body or mind, but it will certainly put you on the road to failure.

The best way to do it is to slowly start cutting out carbohydrates from your diet, and replace them with a high-fat or keto-friendly alternative. This will stop you from missing the food and will put you on track for altering the way your body runs.

The main goal of the keto diet is to eventually eliminate carbohydrates from your diet and force your body to enter ketosis, where it will burn fat, not glucose.

Before embarking on a ketogenic diet, you need to educate yourself on what foods are allowed on the plan and which ones can ruin your progress.

Once you have a rough idea about what kind of foods and ingredients are allowed on the keto diet, you can easily swap out your carbohydrates for keto-friendly alternatives.

At the beginning of your keto diet, you should also always consider the nutritional value of your foods. This information can be found on the packaging and is something you will learn over time.

What Can I Eat On The Keto Diet?

The keto diet is a low-carb, high-fat and adequate-protein regime that is designed to change the energy source used by your body.

By eliminating carbohydrates and consuming moderate amounts of protein, the amount of glucose produced in the blood will drop dramatically. This forces the body to seek an alternative fuel source which is how it enters ketosis.

In this stage, the body burns fat which needs to be fueled through an increase in natural fats and nutrients in your diet.

For the most part, while on the keto diet you should be eating a wide range of whole foods. Anything that you would consider healthy or natural will become the basis of your daily intake when on the keto diet.

The keto diet also permits things such as butter and cream that would not be typically be allowed in other diets. This is because it is a high-fat plan.

Foods to eat on the ketogenic diet include:

• Meat

Most meats contain 0 grams of carbohydrates, which is why they are such a vital part of the keto diet.

Beef, chicken, and pork are the best options to consume on the keto diet although anything else can be consumed in moderation.

• Fish

Similarly to meat, most fish contains 0 grams of carbohydrates. Fish is a great healthy addition to any diet due to the fact they are full of healthy fatty acids.

In the keto diet, the fattier the fish, like salmon, the better it is for your body.

• Vegetables

Vegetables that have been grown above the ground, such as broccoli, cauliflower, zucchini, avocado, and asparagus are brilliant things to fill your meals with when on the keto diet.

Most of these contain under 5-grams of carbohydrates, making them suitable for the keto diet.

As expected, most vegetables are a great option.

But on the keto diet, you need to avoid starchy ones, like potatoes or anything grown underground, as these are full of carbohydrates.

Filling your plates with vegetables and other plant-based ingredients is something that vegans will be incredibly happy to hear!

• Natural Fats

The keto diet is a high-fat plan, due to the fact it forces your body to burn fat over sugar.

When you’re on the keto diet, you want to include fat into your diet wherever possible. They will contribute to your energy levels, ability and help keep you full.

Natural fats like coconut, butter, heavy creams, olive oils, and avocado are great as they contain 0 grams of carbohydrates.

• Nuts and Grains

Nuts are a great nutritious snack, but you need to make sure not to overeat them.

Anything other than cashew nuts, which are full of carbs, can be eaten as a snack or tossed into a salad when on the keto diet.

• Berries

Fruits are full of natural sugars and are therefore high in carbohydrates, meaning a lot of them are not suited to the keto diet.

However, berries are not as high in carbs making them a great thing to eat in moderation when in ketosis.

For the most part, as long as you stick to nutritious, natural and healthy foods, you should see great success with your keto diet plan.

As long as you remember to eat in moderation, you can enjoy a fulfilling and varied diet even when in ketosis.

What Can I NOT Eat On the Keto Diet?

As expected, when on a low-carbohydrate diet like the keto you want to avoid sugar and starch completely.

This will impact your ketosis progress and will cause you to gain weight again.

When you’re on the keto diet, you will want to read the nutrition labels of all food before buying and consuming.

The information learned here will stick with you, so you don’t have to spend a life in the supermarket aisles reading labels. But at the beginning of your ketogenic progress especially it is super important to be aware of what you are eating and avoiding sugars.

When on the keto diet, you need to avoid:

• Carbs

Of course, when on a low-carb diet you need to avoid foods that are full of carbohydrates.

This includes bread, pasta, potatoes, beans, some fruits and any other food with sugar in it.

• Low-Fat Dairy

The keto diet is a high-fat plan that requires you to consume healthy fats in order to maintain energy and keep the process of ketosis going.

This means that low-fat, typical diet foods simply don’t make the cut when on the keto diet. Avoid those diet aisles and anything that has a low-fat label, including skimmed milk and fat-free yogurts.

• Some Fruits

Although fruits are a healthy food group and are often full of nutrients, they are also full of sugar and carbohydrates meaning they are not suitable for the keto diet.

Things like bananas, apples, grapes, oranges, and pineapples may be healthy for some, but they will seriously impact your ketosis.

One piece of fruit can include your entire daily carbohydrate intake, and there are certainly better ways to do this.

• Processed Foods

A lot of processed foods are now packaged to appear healthy or diet-friendly. However, for those on the ketogenic diet, there are simply too many hidden carbs and sugars.

Processed meats like hot dogs, jerky, chicken nuggets and anything that comes in a can are full of hidden sugars and are just not good to consume – ketogenic or not.

• Packaged Foods

Similarly to the processed foods and meats, packaged foods may seem innocent on the surface, but in reality, they are full of sugars.

A good rule to follow when on the keto diet is; if it’s in a packet, avoid it!

This can include chips, cookies, and frozen TV dinners. These are highly processed and full of wasted calories.

• Fast Food

As expected, fast food is a no-go for any healthy diet, but it can be especially detrimental to the keto diet.

Fast foods are full of preservatives, grease and of course carbs. Just one order from a fast food restaurant could ruin your entire ketogenic progress. It’s simply not worth it.

Instead, check out ketogenic delivery services or look into healthier options from restaurants like Chinese foods. This means you can still join in with social gatherings, without ruining your hard work.

What Can I Drink On The Keto Diet?

Drinks tend to get overlooked when you start a new diet. However, drinks can cause as much or as little damage as your food.

Just like with what you eat, you need to make sure that your drinks are wholesome, healthy and free from sugars.

On the keto diet, you can drink:

• Water

No matter what kind of diet you are on, or if you’re even on one at all, we should all drink more water.

Water is not only super healthy, but it is essential to our health and bodily functions.

Water has 0 carbs and 0 calories, meaning it should be everyone’s goes to drink.

If you want something different, sparkling water, club sodas or seltzer are also accepted.

• Plain Tea and Coffee

As long as you do not load them with milk and sugar, teas and coffees are great to drink on the keto diet. This means you do not have to miss out on your caffeine fix, even while losing weight and improving your health!

If you cannot stomach drinking black coffee or tea, then heavy creams and stevia sweeteners are keto-friendly and are certain to improve the taste.

• Diet Sodas

Diet sodas taste exactly the same as their full-fat, full-sugar counterparts but without the sugar. This makes them suitable for the keto diet and offers you with a lot of choices when eating out or socializing.

• Some Alcohol

Spirits like vodka, rum, whiskey, gin, and tequila all have 0 grams of carbohydrates. Even though you’re on the keto diet, you can still celebrate in style.

Some dry wines are also acceptable, although make sure they are drinking in small quantities due to the presence of natural sugars.

As always ensure to drink responsibly and in moderation.

What Can I NOT Drink On The Keto Diet?

The keto diet is a fairly flexible regime, and a lot of people appreciate the amount of choice they are allowed on this plan.

However, in terms of drinks, a lot of those we consider healthy can actually be detrimental to your ketogenic and ketosis progress.

You need to remain mindful of the hidden carbs, sugars and other non-keto ingredients in:

• Milk

Milk, although full of calcium and therefore considered healthy, is full of natural sugars and therefore carbohydrates.

You need to cut dairy milk out of your diet completely and turn instead to almond milk as an alternative. Luckily dairy alternatives are becoming increasingly popular, so this swap shouldn’t be an issue.

• Fruit Juice

Juices made from fruits are full of their natural sugars and carbohydrates, making them unsuitable for ketosis.

If you do want a fruit juice, you can seek out low-carb versions. As always, make sure to consume these in moderation.

• Sodas

Sodas and fizzy drinks are full of sugars, and therefore carbohydrates. On any diet, these should be avoided and instead replaced with their sugar-free, diet alternatives.

• Beer

Beer is made from wheat, which is full of carbohydrates and should be avoided on the ketogenic diet. Just one beer can throw your entire ketosis progress off balance, and it simply isn’t worth it.

If you want to drink alcohol, instead stick to spirits and diet sodas.

• Energy Drinks

Energy drinks are an obvious no-go due to their high levels of caffeine and sugars. As with most ketogenic restrictions, these drinks shouldn’t really be consumed by anyone no matter what diet you’re on.

If you do need a boost of energy, you can have a plain coffee or seek out a low-carb smoothie with nutrients to keep you going.

• Vitamin Waters

Even though these are typically sold in health food stores and are marketed to be a healthy option, they are full of hidden sugars.

One vitamin water can well overtake your daily carb allowance and will impact your ketogenic progress.

As with a lot of the foods and drinks that are not allowed on the ketogenic diet, it is simply not worth wasting calories or your carb intake on something like a sugary drink or fast food snack.

How Many Carbohydrates Can I Have On The Keto Diet?

While on the keto diet, the goal is to consume as little carbs as possible to encourage ketosis.

You do have some wiggle room here, and most people recommend you eat as little as 10-20 grams of carbohydrates each day. No matter what you do, you should not exceed 50-grams of carbs as this will put too much glucose back into your body and ruin ketosis.

You may need to increase the number of carbs you consume while on the keto diet if you do a lot of physical activity.

As always, it is recommended for you to consult a doctor before changing your diet or restricting certain food groups. Together you can determine what is the best amount of carbs is for you and your lifestyle.

However, due to the way the keto diet works the fewer carbs you eat, the better your results will be.

You can check for hidden carbohydrates and sugars in your food by reading the nutritional labels on everything you buy.

You should count the net carbs, as this will give you an accurate amount and let you stay on track.

Fiber carbohydrates do not count toward to daily carb allowance when on the keto diet. This is due to the fact the body digests fiber carbs differently, and they can actually be good for ketosis.

Is The Ketogenic Diet Healthy?

The keto diet can be an incredibly effective and beneficial diet for so many people, providing you do it correctly.

Due to the restrictions on carbohydrates, the keto diet has received a lot of criticism from professionals. This is because there is a lack of research regarding the long-term effects of a low-carb diet can have on the body.

There is also a lack of research into the effects ketosis can have on people with preexisting conditions, which could be a concern. The research that has been done into the keto diet so far has been promising.

However, this is why it is so important for you to consult your doctor before altering your diet to abide by the ketogenic regime. They can determine how it will impact you personally and together you can discuss the best options for your health.

Further research does need to be done into the ketogenic diet to confirm that it is safe for everyone long-term. This seems incredibly likely considering how popular the plan is becoming.

Aside from these concerns, which are not concrete, the keto diet is incredibly healthy and safe.

It encourages you to lead a healthier lifestyle, to maintain a natural diet and exercise regularly.

These are the changes most people need to make to feel better and look better.

What Are the Benefits of the Keto Diet?

The keto diet is a great weight loss plan and has proven successful with so many different people.

This high-fat, low-carbohydrate diet can offer much more than just weight loss, however. It has been proven to treat a range of health conditions, including diabetes, as well as improving alertness.

As more research goes into the ketogenic diet, it is certain that more benefits will be revealed.

For the meantime, however, the keto diet can:

• Fight and Control Diabetes

As the ketogenic diet requires a drastic drop in carbohydrates and sugars, it has the potential to treat diabetes.

In some cases, the keto diet can even eradicate the disease altogether as it prevents large spikes in your blood sugar levels.

It also keeps glucose levels low, while maintaining a healthy balance which is an added bonus to those who suffer from type 2 diabetes.

• Supports Weight Loss

The reason the ketogenic diet is so popular and is becoming increasingly so is the weight loss it provides.

A lack of sugar in your diet forces the body to burn fat rather than glucose. Not only is a lack of sugar a great weight loss technique, in ketosis your body is constantly burning fat which means more weight loss.

In ketosis, your body burns fat 24/7, even while you sleep. In this stage, a lot of people also experience a suppressed appetite which is always beneficial to weight loss.

• Contributes to Overall Health

As the basis of the keto diet is meats and vegetables, it is an incredibly healthy plan.

Those on the keto diet report feeling better, more alert and fall ill less often. This is because your body is in peak condition when on the keto diet – even your brain performs better when it is fueled by ketones.

Once you have entered ketosis, you will notice a huge difference in your overall health, alertness, and ability.

• Improves Mental Performance

The keto diet has been renowned by and used by doctors for decades due to the fact it improves certain brain functions in patients.

When in ketosis, the ketones produced are a great alternative fuel source. They also have connections to aiding, controlling or treating certain brain conditions like Alzheimers, Parkinsons, and epilepsy.

In these conditions, patients brains cannot use enough glucose to function properly. This is why ketones are much better for the brain.

A ketogenic diet can also improve memory, focus, and alertness.

• Reduces Appetite

When your blood sugar levels spike, cravings usually occur. This is why a lot of diets are hard to maintain as people feel too hungry or too many cravings for foods that do not abide by the restrictions.

On the ketogenic diet, blood sugar levels are stabilized as you are no longer using glucose for energy.

As it allows a wide range of satisfying and filling foods, the keto diet effectively keeps hunger at bay ensuring that you do not go off-plan just because you’re belly is rumbling.

• Provides More Energy and Endurance

On any other diet, it is common to feel slumps in energy levels. This is typically where people seek more sugar or caffeine to keep them going which is not great for their health or weight.

Slumps in energy are caused by extra glucose in your bloodstream that has not been converted into energy.

As the ketogenic diet removes the body’s need for sugar as energy, you are no longer going to experience those dips in energy. If the body is running low on fuel, it can just dip into the fat that is always present.

This means you will have energy 24/7, allowing you to hit the gym harder each time.

• Can Treat Epilepsy

The ketogenic diet first sprang to popularity during the 1920s when it was used to treat epilepsy and seizures in children.

Today, it can still be used for patients who do suffer from seizures even if they are on medication like AEDs.

Research has revealed that the keto diet can treat seizures due to the decanoic acid that is produced alongside ketones.

• Supports a Healthy Stomach

Cutting carbohydrates from your diet will support overall better stomach health, as it starves the microbes that eat sugar.

These bad microbes typically cause stomach issues and pains. Instead, the keto diet will fuel the better microbes that thrive on healthy fats and veggies.

Healthy fats are also good for the lining of your stomach. An improved stomach lining causes improved digestion, a stronger immune system, and even better sleep!

• Combats High Blood Pressure

High blood pressure is typically associated with being overweight, meaning any diet that helps you lose weight will also help combat your high blood pressure.

The ketogenic diet takes this to a whole new level. Studies show that a keto diet can reduce the need for blood pressure control medication in patients, as well as controlling cholesterol levels.

• Fights and Prevents Acne

Acne breakouts are caused by increased levels of sebum and androgens in your skin.

These are caused by high insulin levels and spikes in blood sugar. As the keto diet limits the amount of sugar you have in your blood levels, it lowers insulin levels meaningless breakouts.

The keto diet also has anti-inflammatory properties, which can also lead to clearer skin and a better complexion overall.

What Else Can It Do?

As well as all those benefits mentioned above, the keto diet can also offer some additional result in some dieters.

These may not be as common, but they are still likely and can greatly help your health:

• Reduce migraines
• Prevent heartburn
• Treating and even reversing PCOS (polycystic ovary syndrome)

The keto diet is currently undergoing research to see whether it can treat brain cancer and other conditions.

How to Get Into Ketosis

If you are undergoing the keto diet, getting your body into ketosis isn’t that difficult.

As well as maintaining a keto diet, here are some ways you can encourage ketosis:

• Lower your carbohydrates to less than 20-grams per day
• Try to stick to around 1.5-grams of protein a day, to prevent additional glucose entering the bloodstream
• Eat plenty of fat to give your body an energy source
• Try not to snack or eat in between ketosis suppresses your hunger, but if you do feel the need to eat stick to keto-friendly meals
• Get enough sleep
• Try intermittent fasting every so often, not eating for 16 hours a day. This will boost your metabolism.

As long as you maintain the keto diet, workout often and treat your body well you will enter ketosis.

You will need to allow some time for your body to adjust to its new energy source. During the adjustment stage, be mindful of how your body feels and behaves.

No matter what your goals are, like losing weight, being healthier or toning up, you need to take care of your body to get there.

How Do You Know You’re In Ketosis?

When you’re putting in all the work to shape and change your body, you want to see results.

The aim of the keto diet is to enter a stage known as ketosis. In this stage, the body is running on fat rather than glucose.

There are some tell-tale signs that you may notice when undergoing the keto diet. These typically mean that you are in ketosis:

• You are losing weight
• You have more energy
• You have more focus and ability in the gym
• You feel thirsty more often
• Your sleeping patterns have changed (better or worse)

You can also test the number of ketones in your bloodstream through a urine or blood test.

If you are concerned about any of your body’s reactions to your new diet, consult your doctor, and they can test you.

Conclusion: Is It For You?

The ketogenic diet is a low-carbohydrate, high-fat and adequate protein regime that will alter the way your body works.

When your body no longer has access to sugar, it must find an alternative energy source. On the keto diet, people enter a stage called ketosis.

In this stage, the body produces ketones which are the namesake for the diet. Ketones are a great alternative fuel source for the body and mind as they provide various benefits.

The keto diet is a fairly versatile and fulfilling diet that can offer great weight loss. It also makes people feel more alert, more focused and it can treat various health conditions.

The ketogenic diet is a suitable diet for almost anyone, although it is recommended that you speak to a doctor beforehand.