Saturday, October 1, 2022

What To Eat To Start Keto

Foods To Avoid On A Low Carb Diet

How To Start The Keto Diet | Beginners Guide

Avoiding carbohydrates is probably the biggest adjustments for people starting a keto diet or low carb diet. Many of us were used to consuming carbs at every meal. Below is a list of foods to avoid:

  • Grains including wheat, bread, pasta, rice, oats, cereal, corn, etc.
  • Sugar including table sugar, candy, pastries, cakes, ice cream, chocolate, soda, juice, honey, maple syrup, etc.
  • Starchy vegetables including potatoes, sweet potatoes, parsnips, etc.
  • Legumes including beans, lentils, chickpeas, etc.
  • High-sugar fruits including bananas, pineapple, oranges, apples, grapes, etc.
  • Low-fat dairy & milk including all cows milk , low-fat cheese, etc.
  • Seed & vegetable oils especially margarine, canola oil, corn oil, grapeseed oil and soybean oil
  • Processed low carb foods this depends on ingredients, so read labels for hidden sugar, starch, and artificial ingredients

Get these out of your house if you can! If you have family members that are not on board, at least store these in a separate area from other foods to reduce temptation.

Also, always, always check labels for any food that has one. Avoid anything that has added sugar or starch as an ingredient, watching for different names like dextrose, maltodextrin, maple syrup, honey, corn syrup, cornstarch, potato flakes, etc. Sometimes youll be surprised where you might find added sugars.

Intermittent Fasting & Keto

Some people on a keto diet choose to also practice intermittent fasting to speed up weight loss or when trying to reverse type 2 diabetes.

Intermittent fasting involves cycling between periods of fasting and eating. When eating a keto diet, many people feel hungry less often. And since we advise eating only when you are hungry, this means that you might naturally begin to eat fewer meals a day or you may deliberately plan fewer meals to match your reduced appetite. For some people, this could mean eating two meals a day . For others, this could mean eating once a day, which is often referred to as OMAD, meaning one meal a day.

Want to learn more about the potential benefits of intermittent fasting or need information on how to get started? Read our full guide to intermittent fasting >

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What Is Ketosis And What Is The Ketogenic Diet

We already have a much more comprehensive article on all the basics of the ketogenic diet here. So, if youre new to the concept of ketosis and the keto diet, please read that first.

Basically, when we eat lots of carbohydrates, most of it will be turned into glucose and our bodies will use that glucose for energy. The excess glucose will get stored as glycogen and as fat . However, our cells can also use fat for energy instead of glucose. And if youre interested in losing weight, then youll want to know how to get your body to burn up fat and avoid storing fat. Thats where the ketogenic diet comes in.

Again, this is a really brief and simplified explanation of ketosis and the ketogenic diet as this article focuses on beginning a ketogenic diet. Please read the article I linked to above for more general information about keto. If you are still longing for more, listen to our podcast with Lisa MarcAurele on simplifying keto.

Also Check: Sugar Free Jello On Keto

What Are The Benefits Of The Keto Diet

1. Weight Loss

One of the main reasons people choose to undergo a diet is to lose weight. Because the ketogenic diet forces the body to use fat as an energy source, youll certainly see results if you stick to the plan.

There are over 30 scientific studies showing that, compared to other diets, low-carb and keto diets result in more effective weight loss. Dr Sohere Roked, from OMNIYA MediClinic, adds that because you are removing carbs and sugars largely from your diet, fat is the bodys main source of energy and will burn that when it has no other option.

2. Controlled blood sugar

Dr Roked confirms that keto naturally lowers blood sugar levels youre not eating as many carbs, so your body cant produce glucose.

3. Increased energy

Because a keto diet helps your body turn fat into an energy source, it is also helping to increase your energy levels as it is giving your body a more reliable energy source.

This allows you to feel more energised throughout the day.

Better appetite control

Fat is naturally more satisfying and ends up leaving us in a satiated state for longer. This means you should find yourself craving less junk food and snacking in-between meals less on the keto diet.

Are There Risks From A Keto Diet

Ketogenic Diet Weight Loss Basics for Beginners

While research shows that the keto diet helps some people lose weight or manage health conditions, the restrictive diet isn’t a good idea for everyone. It may be harmful if you follow the diet incorrectly or without proper supervision.

The keto diet also affects each person differently. While some people can transition easily to the dietary changes, others may find that their body takes longer to adjust to the sudden changes.

It’s important to get your cholesterol checked regularly. The keto diet may decrease cholesterol for some people, but it may increase cholesterol for others.

The low-carb part of the diet may have long-term consequences for some people. For many, cutting out carbs so suddenly and drastically can lead to what many popularly call the “keto flu.” You may get flu-like symptoms as your body navigates switching from burning glucose to fat for energy.

Symptoms of keto flu include:

  • Stomach aches or pains.
  • Trouble falling asleep or staying asleep
  • Poor focus and concentration
  • Brain fog

Usually the symptoms of keto flu kick in a day or two after you cut carbs from your daily diet. They may last up to a week or less, but in severe cases, they could last up to a month. If the symptoms are severe or persist, see your doctor or stop the diet.

To lessen the chances of getting the keto flu, start the diet slowly, stay hydrated, do only light exercises, and get plenty of rest as your body gets used to your new meal plan.


Also Check: Is Sugar Free Jelly Keto

Q: I Dont Like Meat/eggs/dairy/ Can I Still Do A Ketogenic Diet

A: The short answer is yes. Aside from the broad guidelines stated above, there are no real rules so long as youre low carb, moderate protein and getting the rest of your calories from fat. If it fits within your macros, then youre fine.

Some drink coffee with butter and eat plenty of meat some do vegetarian recipes, some are dairy and nut-free. There are lots of options out there to suit any dietary restrictions.

Keto Macros: Carbs Protein & Fat

When following a keto diet, the idea is to eat very few carbs, a moderate amount of protein, and just as much fat as you need to feel satisfied, rather than stuffed.

CarbohydratesLimit carbs to 20 or fewer grams of net carbs per day, or 5 to 10% of calories. Although its possible that you may not need to be this strict, eating fewer than 20 grams of net carbs every day virtually guarantees that youll be in nutritional ketosis. Learn more >

ProteinEat enough protein to meet your needs. Most people need at least 70 grams per day, or 20 to 35% of calories from protein. Learn more >

FatInclude enough fat to add flavor. Theres no reason to add lots of fat unless you need extra calories. Plus, many whole foods like eggs and meat contain plenty of fat. On a keto diet, about 60 to 75% of your calories come from fat. Learn more >

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If you are wondering what kind of results you can expect from a keto diet, the answer depends on how strict you are, along with a number of other factors.

Evidence shows that keto diets help with weight loss, blood sugar control, and many other conditions.7 But outcomes from even the most well-run study are still an average of what each participant experienced.

That means that your experience with keto will be unique. Your weight loss and health improvements may be sudden and dramatic or they may be slow but steady.

What benefits might you experience by switching to a keto diet? Quite a few, possibly.

It works!

Read Also: Why Does Keto Cause Constipation

Tips To Kick Start Your Keto Diet

The keto diet, a low-carb and high-fat diet, was originally introduced to help treat epilepsy in children but has now been shown to have many other therapeutic benefits.

Whatever your goals, the health benefits of the ketogenic diet are numerous including weight loss, increased mental performance, improved mood, and more restful sleep.

If you’re looking to go keto, we’ve got some helpful tips that will kickstart your keto diet and help you hit your goals.

Impact Of A Limited Diet

How to Start the Keto Diet: 18 Beginner Tips I Wish I Would Have Known! (The Ultimate Keto Guide)
  • Nutrients – There are some studies that suggest a keto diet may not provide you with enough vitamins and minerals which could lead to nutrient deficiencies over time.
  • Bone health – Although more extensive research is needed in this area, the keto diet has been shown in some studies to lower bone mineral density and lead to bone breakdown over time.
  • Chronic disease – More substantial studies are required, but thereâs some evidence that low carb diets focusing on animal foods may lead to higher death rates from heart disease, cancer, and all causes.

Recommended Reading: Keto Cause Constipation

Q: Im Not Losing Any More Weight Now What

A: Many things can cause a slow down in weight loss: stress, lack of sleep, exercise, hormonal changes, and alcohol use among other things are factors. Weight loss will not always be a linear process, either. We have fluctuations in water that happens every day.

On average people will lose 1-2 lbs. a week, but that doesnt mean the scale will drop consistently. Take measurements as well as tracking your weight via scale, as often there can be changes in size but no change on the scale. If youre still experiencing problems after 4-5 weeks, start looking into your dietary choices.

The first thing people typically recommend is re-tracking your macros to make sure youve been on track, making sure youre drinking enough water and supplementing electrolytes, and finally reducing the amount of dairy being used. You can also read more about overcoming a keto weight loss plateau >

Recommended Reading: What Happens If You Cut Carbs Out Of Your Diet

Get The Printable Keto Cheat Sheet System

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

  • Keto food list – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
  • Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
  • Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
  • Keto food swaps – Covers virtually every food you love, so you don’t have to miss out!
  • Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
  • Keto flu guide – Understand what it is and exactly how to avoid it.
  • Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
  • Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
  • FOUR Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.
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    Keto Diet For Beginners: A Guide For How To Start Keto

    Starting any diet is tough, and starting a ketogenic diet is often even harder. In fact, Im often asked if theres a keto diet for beginners.

    Youve got to give up your toast and cereal at breakfast, your sandwiches at lunch, and your pizza for dinner. Ohand no yummy desserts!

    But starting keto doesnt have to be painful!

    Im pointing out that starting a ketogenic diet isnt a walk in the park .

    In this article, Ill show you the absolute best way for a beginner to start a ketogenic diet. And then, Ill show you 2 other methods that you might find easier, depending on your particular personality.

    Check out Dr. Zyrowskis video to get started then read on to find out which way works best for you:

    Are There Any Side Effects Of The Keto Diet

    How to Start the Keto Diet for Complete Beginners (Hint It ...

    The most common side effects for people undergoing the keto diet include headaches, tiredness, muscle fatigue, cramping and heart palpitations. These symptoms are mild and short-lived for most people as your body gets used to burning a new energy source, fat.

    You may experience cramps, specifically leg cramps, due to keto being a diuretic. Make sure to drink plenty of fluid and up your sodium intake sprinkle a little salt on everything!

    You may also experience constipation, so again, make sure you are drinking enough water and ensure the vegetables you eat contain quality fibre.

    Dr Roked warns that there are concerns that the diet can cause cardiovascular disease or cause breakdown of muscles.

    If you are worried about undertaking the diet, or have not undergone drastic diet change before, its worth consulting your GP to make sure its safe for you to try.

    On a more positive note, Dr Roked sites that some early studies have shown that the ketogenic diet may help dementia as well as reduce autoimmune diseases such as autoimmune thyroid conditions.

    Recommended Reading: Are Peas And Carrots Keto

    Youll Likely Have Hunger Pains But Only In The Beginning

    Itâs not uncommon to experience hunger pangs when starting the keto diet, as your body adjusts to drastic changes in your carb intake.

    While Doebrich says these hunger and cravings are to be expected in the beginning, itâs important to monitor whether or not this side effect goes away as your body adjusts to your new diet.

    Fortunately, this side effect appears to be short-term in fact, a 2015 review found that ketogenic diets may ultimately promote appetite suppression.

    To curb these hunger pangs and cravings make sure youâre getting as much protein and fiber as the diet allows and drink plenty of water.

    Tips For Eating Out On A Ketogenic Diet

    Many restaurant meals can be made keto-friendly.

    Most restaurants offer some kind of meat or fish-based dish. Order this and replace any high carb food with extra vegetables.

    Egg-based meals are also a great option, such as an omelet or eggs and bacon.

    Another favorite is bun-less burgers. You could also swap the fries for vegetables instead. Add extra avocado, cheese, bacon, or eggs.

    At Mexican restaurants, you can enjoy any type of meat with extra cheese, guacamole, salsa, and sour cream.

    For dessert, ask for a mixed cheese board or berries with cream.


    When eating out, select a meat-, fish-, or egg-based dish. Order extra veggies instead of carbs or starches, and have cheese for dessert.

    Although the ketogenic diet is usually safe for most healthy people, there may be some initial side effects while your body adapts.

    Theres some anecdotal evidence of these effects often referred to as the keto flu . Based on reports from some on the eating plan, its usually over within a few days.

    Reported keto flu symptoms include diarrhea, constipation, and vomiting . Other less common symptoms include:

    • poor energy and mental function
    • increased hunger
    • digestive discomfort

    To minimize this, you can try a regular low carb diet for the first few weeks. This may teach your body to burn more fat before you completely eliminate carbs.


    Many of the side effects of starting a ketogenic diet can be limited. Easing into the diet and taking mineral supplements can help.

    Read Also: What’s Keto At Chipotle

    Preparing For The Worst The Keto Flu And How To Remedy It

    If you have never tried the keto diet before, you are probably a carb-burning machine. By following keto, you will be robbing your body of its primary fuel source and this abrupt dietary shift will cause many changes throughout your body.

    As a result of these changes, you may experience something called the keto flu. Keto flu is basically an umbrella term for the flu-like symptoms that may occur as your body adapts to a significant decrease in carb consumption.

    Fortunately, you can make it through this flu especially now that you are going to be prepared for it.

    If, during the first few days of keto dieting, you experience fatigue, mental fogginess, and/or other keto flu symptoms, try using these three strategies to help remedy them right away:

    • Drink more water
    • increase your sodium, potassium, and magnesium intake
    • Eat more fat

    For more specific info on the keto flu, its symptoms, and how to remedy it, check out this article.

    Keto Food List For Beginners

    Dr.Berg’s Healthy Keto Basics: Step 2: WHAT TO EAT

    Transitioning to the keto diet might feel overwhelming or even a little mystifying, but weve done the work to help you get started. We compiled a comprehensive list of the best foods to eat on keto so you dont have to worry about whether something is macro-friendly.

    Heres how to read this keto diet food list: Within each category, well list keto foods to eat freely, what to eat moderately and what to avoid. Treat this list as a starting point for your next grocery store trip. Prioritize whole foods, stay away from ultra-processed foods and pay attention to how you feel along the way. When possible, go with grass-fed, pasture-raised and/or organic products as you embark on your keto journey.

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