Keto Diet for Beginners: A Simple Guide and 14-Day Meal Plan

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Ever wonder about losing weight on a diet that includes bacon? That’s the keto, or ketogenic, diet! It has been making a splash — and for good reasons. If you want to tune in to see what the fuss is about, you're in the right place. Here is your laid-back guide to understanding, and even starting to follow, the keto diet.

What is the Keto Diet, and How Does it “Work”?

So, what’s the deal with keto? In a nutshell, it’s a very low-carb, moderate-protein, high-fat diet. The ultimate goal of keto is to get your body into a metabolic state called ketosis.

Think of your body as though it were a hybrid. It normally runs on glucose, which we get from carbohydrates found in foods like bread, rice, and sugar — a lot like how gasoline powers a car. But when you cut back on carbohydrates significantly, your body looks for another source of energy. There’s where the fat comes in! The liver starts turning fat into molecules called ketones, which your body can use as a source of energy — kind of like switching to the electric battery we mentioned before with regards to our car analogy. The process of burning fat for energy is what results in weight loss when it comes to the keto diet.

The Amazing Benefits of Doing Keto

People go on a keto diet for a number of reasons, and here are a few possible advantages:

Weight Loss: That’s a big one! Running on fat as your primary fuel will often induce rapid weight loss.

Steady Energy: Say goodbye to those afternoon energy crashes! You may notice more enduring energy throughout the day when your body uses ketones as fuel!

Better Blood Sugar Control: The keto diet can be particularly beneficial for those who manage.

Keto Food Guide - The Best and Worst Keto Foods to Eat

While the keto diet can help you to accomplish your health goals, knowing what to put on your plate is half the battle. Here’s an easy explanation:

Foods to Adopt:

Meats: Beef, chicken, lamb, pork- all are welcome!

Blue Fatty Fish: No, not the smelly variety that your aunt leaves in the fridge – salmon, mackerel, sardines are loaded with good fats and omega-3 fatty acids.

Eggs: Another great and versatile low-carb option.

Healthy Fats & Oils: Avocados, olive oil, coconut oil, butter and some nuts and seeds (in moderation).

Low Carb Vegetables: Think leafy greens such as spinach and kale, as well as broccoli, cauliflower, and bell peppers.

Foods to Help Avoid or Eliminate:

Sweet Things: Soda, juice, candy, ice cream – big four NO’s on keto.

Grains: Wheat, rice, noodles, bread, and porridge are high in carbs.

Starchy vegetables: Potatoes, corn and peas have more carbs in them.

Most Fruits: Berries are okay in moderation but most fruits are too high in sugar.

Processed Foods: A lot of processed foods contain hidden sugars and bad fats.

Your Simple Guide to Keto for Beginners

Getting started may seem a bit intimidating, so here’s an example keto-friendly meal plan for a day:

Breakfast: Scramble eggs with cheese and avocado.

Lunch: A big salad with plenty of grilled chicken or tuna doused with olive oil and vinegar dressing.

Dinner: Salmon roasted with roasted broccoli and olive oil on top.

Snacks (if required): A handful of almonds, some slices of cheese, or a few celery sticks with cream cheese.

And remember, this is just one example, there are endless delicious keto recipes to find!

Potential Side Effects: What about the “Keto Flu”?

As your body first adjusts to burning fat as opposed to carbohydrates, you may face some temporary symptoms, typically termed the “keto flu.” These might include fatigue, headaches and nausea. - Staying hydrated and also validifying that.

Keto for You? A Final Thought

The keto diet can be an amazing tool when it comes to weight loss, and a large body of evidence points to its effectiveness. But, of course, it’s not for everyone, and you should consult with your doctor or a registered dietitian before making major changes to your diet, especially if you have any underlying health problems.

So, do you feel any better informed about the keto way of eating? It’s true, it may be a little bit outside of the norm, but with some information and preparation, it might be the right thing for you. If you have any thoughts, any questions, leave them in the comments section!