Keto Dieting 101: The Basics of Keto & How to Start

Unsure about starting the keto diet? Get all of your basic questions answered here from the different types of keto diets, what foods to start with and more!

The Keto diet has gained a lot of recognition lately. Normally referred to as the Ketogenic diet, it is a high-fat and low-carb diet which offers many health benefits.

The diet has been proven to help improve health and speed up the weight loss process. Anyone with Alzheimer’s disease, epilepsy, cancer or diabetes will find the keto diet to be a lifesaver.

So What is the Keto Diet?

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The Keto diet has many similarities with low-card diets and Atkins. It involves a considerable reduction in the intake of carbohydrates and its replacement with fat.

Thus, your body is put into a metabolic state known as ketosis due to the reduction in carbs.

What is Ketosis?

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Ketosis is a state where your body becomes extremely efficient at burning fat and converting it with energy. Fat is also turned into ketones in your liver which helps supply energy for your brain.

Massive reductions in insulin and blood sugar levels are observed when following a Keto diet. Thus, many health benefits are offered.

Before jumping into how you can start the Keto diet, you must learn about the different types of Keto diets.

Different Types of Keto Diets

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  • Standard Keto Diet (SKD): A considerably high-fat, moderate-protein and low-carb diet which usually contains anywhere around 5% carbs, 20% protein, and 75% fat.
  • Cyclical Keto Diet (CKD): There are periods of higher-carb intakes followed by low-carb intakes.
  • Targeted Keto Diet (TKD): The diet lets you consume carbs around your workouts.
  • High-Protein Keto Diet: The diet is quite similar to the standard Keto diet, but there is more protein intake. The ratio is 5% carbs, 35% protein, and 60% fat.

Keep in mind that the standard and high-protein Keto diets are followed more widely due to having been studied more extensively. Both cyclical and targeted Keto diets are used by athletes and bodybuilders.

Using the Keto Diet to Lose Weight

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One of the major reasons for the recent interest in the Keto diet is due to its weight-loss benefits. It has been proven to effectively help individuals lose weight.

The best part about Keto is that it is so filling that you would end up losing weight without even having to keep track of all those calories.

How to Start the Keto Diet?

If you are interested in starting the Keto diet, then you must learn about the foods that you should avoid and which ones you can consume.

1. Foods to Avoid

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Remember any food which is known to be high in carbs has to be restricted.

The foods listed below should be eliminated or at least restricted from your diet.

  • Fruit
  • Grains
  • Sugary Foods
  • Beans
  • Root Vegetables
  • Unhealthy Fats
  • Alcohol

2. Foods to Eat

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  • Eggs
  • Fatty Fish
  • Meat
  • Cheese
  • Butter and Cream
  • Nuts
  • Healthy Oils
  • Low-Carb Vegetables such as tomatoes and green leafy vegetables

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