how to get started on the keto diet

A ketogenic diet is a very low carb diet with lots of health benefits. Whether you want to get rid of extra fat from your body or you want to enhance mental clarity and brain health, you will avail the benefits with the keto diet for it. During this diet, you will need to minimise carbs in your diet but you can include plenty of fats and high-quality protein in it. If you want to know about macronutrient ratio during keto diet, you can check it out below:

  • Fat: 70-80% of calories
  • Protein: 20-25% protein
  • Carbohydrate: 5-10% carbs

If you want to know how to get started on the keto diet, you can check out the helpful information below for it:

What is Ketosis?

Ketosis is a metabolic process where your body will switch its primary energy source from carbohydrates to ketones. As you know, carbohydrates/glucose is the primary energy source for our body for functionality. During ketosis, this primary energy source will be switched to ketones that are formed from fat. It will work in the following ways for the body:

  • First of all, you will restrict carbohydrates (glucose) in the body.
  • In a few days/weeks, the body will deplete the stored glucose that is known as glycogen.
  • Once Glycogen is depleted from the body, our body will start to look for an alternative source of energy.
  • After that, our body will use ketones from fat for the primary source of energy.

Once the body starts using ketones for energy as a primary source, you will experience more mental and physical energy with it. There are different kinds of ketogenic diet options available for you that you can choose.

Standard Ketogenic Diet:

Standard ketogenic diet is very low carb diet with high fat and moderate protein intake. You will contain 75% fats, 20% protein and only 5% carbs during this diet.

Cyclical Ketogenic Diet:

Cyclical Ketogenic Diet

During this diet plan, you will involve the period of high carb intake with cycles. For example, you can go with a plan having 5 days and to high carb days during the cycle.

Targeted Ketogenic Diet:

In this kind of diet plan, you will be able to add carbs during your workout session. If you need extra energy during your workout, this keto diet plan will be perfect for you.

High Protein Ketogenic diet:

It is also like standard keto diet but you will need to add more protein in the diet. If you want to increase muscle mass with workouts and exercises, you can go for the high protein keto diet.

Foods to Avoid During Keto Diet:

During keto diet, you will need to avoid this all the food options having high carbs in it. You will reduce or eliminate the food like wheat-based products, rice, pasta, sugary foods, beans and legumes, root vegetables, all fruits having sugar and carbs, unhealthy fats, alcohol, sugar-free diet foods, etc. Therefore, you will need to be focused on your diet plan and you will need to eliminate all such kind of food options from your routine.

Foods to Eat During Keto Diet:

Foods to Eat During Keto Diet

During your keto diet, you will need to include the following kinds of food options in your diet:

Meat, fatty fish, eggs, cream and butter, cheese, seeds and nuts, healthy oils, avocados, low carb veggies, condiments etc.

When you are going to switch to keto diet, your body will take 3 to 4 days to switch its primary energy source from glucose to ketones. After that, you will feel much better and you will get more energy for your physical and mental activities because of fat energy source.

Bill Sutton

Bill Sutton is born in Middletown Township, NJ. He is a journalist. He completed his Master of Journalism (JOMJ) degree at the University of Maryland. He grew up in Middletown Township, NJ. For a few years, after college and before moving to Middletown Township, He lived and worked in Detroit in an intentional community. Sometimes, he likes to do things that involve neither reading nor writing nor asking people questions. These things include hiking, running, bike riding, watching fun shows, playing outdoor with his children, and generally wandering around.
Bill Sutton

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Method For Beginners To Get Started On The Keto Diet