It is being featured in health and fitness magazines, discussed on talk shows, and researched online by thousands each and every day.
Its no wonder, as The Ketogenic Diet (Keto Diet) has received acclaim and endorsement from medical experts for its safety, effectiveness and overall health benefits.
Chances are that you have probably heard about this diet, but may not know enough to seriously consider starting it, or simply haven’t had the time to research what it is and how it can benefit you.
It is for this reason that we have decided to help you learn all there is to know about The Ketogenic Diet diet by providing you with accurate facts and information to help you to decide if the “keto lifestyle” is right for you.
Whether you are looking to lose a few pounds, want to find out its many wonderful health benefits or just want to learn more about it in general, our ‘Quick And Easy Beginners Guide To The Ketogenic Diet‘ contains everything you’ll need to know about this amazing diet that is changing the way we look at weight loss.
Also, throughout this article we’ll provide you with information and a special discount on what is considered by many health professionals to be the single most effective Ketogenic Diet Program for beginners currently available.
What Is The Ketogenic Diet?
The Ketogenic Diet is comparable to a low-carb diet, where it initiates the production of ketones in the body’s liver so it can generate fuel to the body in the form of energy. There is a specific food list that you abide by, along with other protocols that help your body continue in its ‘Ketosis stage’. It is through the process of Ketosis, where your body is expelling ketones, that it uses its fat stores instead of glucose or insulin as energy.
Let us explain further…
When you consume foods in a normal diet, your body uses all the carbohydrate nutrients contained in those foods to produce insulin and glucose:
Insulin: Insulin is a substance your blood produces to carry and distribute glucose to other parts of the body.
Glucose: Glucose is an essential nutrient in the body that is used as a main source of energy, mainly because it is easiest for your body to use.
Because the body prefers glucose as its first source of energy, fats become secondary , and are thus stored and distributed elsewhere instead of being used and burned as energy for your body.
By decreasing your intake of foods that contain a lot of carbohydrates, you force the body to use FAT as the primary source of energy. This state is referred to as ‘Ketosis‘.
When a person is not eating adequately or is ill, the body initiates the natural process of Ketosis to help it sustain and survive. Ketones which are generated in the liver due to the breakdown of fat (not glucose) are produced during this “survival mode” state of the body.
The main purpose of The Ketogenic Diet is to force your body into the state of Ketosis so that it burns fat and increases your metabolic rate. It is not through the starvation of calories, but the starvation of carbohydrates that this phenomenon occurs.
The Ketogenic Diet: What Benefits Does It Have?
The body becomes adapted to what a person eats, which results in a more sluggish metabolism – in other words, when your body adapts to what you are fueling it with, processes tend to become stagnant.
Eating a diet high in carbohydrates and overwhelming your body with fats assists in changing its normal process. It is this “shock” that encourages the body to produce ketones and to burn fat.
Keeping your body in a state of Ketosis with The Ketogenic Diet is proven to provide an array of weight loss, mental, physical and overall health benefits, including:
The weight loss benefits of The Keto Diet are amazing! When you make your body tap into its fat stores for fuel, your insulin levels decrease naturally. This basically “transforms” your body into a fat-burning machine. You can lose weight without starving, and without the need to exercise for hours a day to reap significant fat and weight loss results.
Blood Pressure & Cholesterol:
The Ketogenic Diet has been shown to improve triglyceride levels and cholesterol levels associated with arterial buildup and blockage. Many studies on low-carb diets show better improvement in blood pressure over other diets. Some blood pressure issues are associated with excess weight, making The Keto Diet more beneficial since it leads to weight loss.
Appetite Regularity & Energy:
By giving your body a better and more reliable energy source, you will feel more energized during the day. Fats are shown to be the most effective molecule to burn as fuel for your body.
On top of that, fat is naturally more satisfying, and leaves us in a “satiated” (full) state for longer. The abstinence from eating carbohydrates will also reduce your body’s cravings for them, so you’ll be better able to avoid foods containing a high content of sugar.
Science shows that ketones are fuel for the brain! The Keto Diet is touted by many for its ability to improve mental performance and focus. By following a diet with a small amount of carbohydrates, it helps your body to avoid blood sugar imbalances. The “brain fog” induced by carbs and by irregular blood sugar levels dissipates, improving performance in all areas of the brain where focus and clarity are key.
Insulin resistance occurs when the body holds onto fat and creates the production of too much insulin. This causes your body’s metabolic rate to decrease to an alarmingly low level, and can put you at risk for Diabetes.
With The Ketogenic Diet, the foods you eat are all low in carbohydrates, which is ideal for someone suffering from insulin resistance, or someone that may be prediabetic or diabetic.
Before The Keto Diet became what it is today, it was used to treat children suffering from Epilepsy during the early 1900’s. It has long been recognized as one of the most effective epileptic treatments, and is favored for children because it omits the necessity to use other harsh medications. Recently, it has shown positive results in clinical studies performed on its impact in treating adults with epilepsy.
The Ketogenic Diet has been widely utilized for decades for many purposes, in addition to having a tremendous impact on weight loss. However, it is the tremendous weight loss and health benefits that have made it so popular today.
If you’d like to experience these benefits in your own life, we strongly recommend that you start with “The #1 Recommended Keto Diet For Beginners” by International Best-Selling Author and Ketogenic Diet Expert Leanne Vogel.
The Ketogenic Diet: The Food List
When you begin The Ketogenic Diet, you will want to have everything in place. Although it appears complicated, with the amount of resources available you should not be short of ideas, food lists, recipes, diet plans, and more.
Rule of thumb: The more you starve our body and skip carbohydrates, the faster you will reach the state of Ketosis. 15 grams per day is ideal. However, everyone is unique. You may want to start out slow and gradually lower your carbohydrate intake, or you may just want to jump right in.
When you limit your carbohydrate intake you will primarily get your 15g of carbs or more a day from nuts, dairy, and vegetables. You will be encouraged to AVOID potatoes, beans, fruit, legumes, bread, pasta, cereal, and any sugar (refined carbs and starches).
There are a few exceptions to these foods once you have maintained Ketosis for a while, such as berries and star fruit, and avocado can be consumed later in the diet in moderation.
Here are a few examples of the “do eat” and “do not eat” foods list for The Keto Diet:
Do Not Eat
- Grains – wheat, corn, rice, cereal, etc.
- Sugar – honey, agave, maple syrup, etc.
- Fruit – apples, bananas, oranges, etc.
- Tubers – potato, yams, etc.
- Meats – fish, beef, lamb, poultry, eggs, etc.
- Leafy Greens – spinach, kale, etc.
- Above ground vegetables – broccoli, cauliflower, etc.
- High Fat Dairy – hard cheeses, high fat cream, butter, etc.
- Nuts and seeds – macadamias, walnuts, sunflower seeds, etc.
- Avocado and berries – raspberries, blackberries, and other low glycemic impact berries, etc.
- Sweeteners – stevia, erythritol, monk fruit, etc.
What Are Macros?
When reading or learning about The Ketogenic Diet, you will often come across the term, “macros.”
“Macros” is the abbreviated term for macronutrients. Your macros are your daily intake of “the big 3” nutrients: fats, protein, and carbohydrates.
Because The Ketogenic Diet is high in fat, moderate in protein, and very low in carbs, your macros nutrient intake should be something around 70% fats, 25% protein, and 5% carbohydrates.
Most of your meals should be a protein with vegetables, and an extra side of fat. For example:
- chicken breast basted in olive oil, with broccoli and cheese
- steak topped with a knob of butter, and a side of spinach sauteed in olive oil
Most Keto Diet experts recommend anywhere between 20-30g of net carbs for everyday Ketogenic dieting; however, the lower you keep your glucose levels and carbohydrate intake, the more dramatic your weight loss results will be.
If you’re using The Keto Diet for weight loss, it’s a good idea to keep track of both your carbs and net carbs. You might be asking, “What’s a net carb?” The net carbs are your total dietary carbohydrates, minus the total fiber.
*There are many online resources available that can help you with all of these little details. As we mentioned at the start of this article, the most highly recommended and effective Ketogenic Diet Program for beginners is by International Best-Selling Author and Ketogenic Diet Expert Leanne Vogel.
How To Reach Ketosis: Simplified
However, to reach Ketosis there are just a few basics rules you need to follow:
- Carbohydrate Restriction: Carb restriction is key to reaping benefits from The Keto Diet. Do not place your focus solely on net carbs, rather limit all carbs. If you stick within the 20-30g total carbs limits each day, you’ll see results! If you are a beginner, do not fuss with the breakdown of net carbs/total carbs.
- Don’t Sweat The Fat, Lose It: We know that typically a low fat diet is touted to be healthy; however, The Ketogenic Diet focuses on fats to help you to lose weight and be healthier. Fat is the sole source of fuel for the body when you are starving it of carbs, and not enabling it to use glucose as its source for fuel and energy. So not eating an adequate amount of fat will not produce the results you desire.
- Hydrate: Experts recommend drinking 6-8 full glasses of water a day. Stay hydrated so you can flush the fat and toxins from your system and optimize your body’s performance. Drinking plenty of water will also help you to satiate your appetite!
- Enhance Results With Exercise: Exercise is great for cardiovascular health, but it will also improve and enhance your weight loss results with The Keto Diet. Start off slowly, but it’s certain that you will feel better in the long-run using your newfound energy to adapt healthier lifestyle habits.
Always remember to be vigilant and make sure you’re checking ingredients on labels. All too often you will find hidden carbs in products that appear to be “keto friendly.”
How To Know If You’re In Ketosis
You can measure if you’re in Ketosis via urine or blood strips, although it is pretty simple to just use physical indicators to tell if you are “spilling ketones.”
Here is a list of “symptoms” that usually let you know if you’re in the state of Ketosis:
- Increased Urination. Ketones act as a natural diuretic, so you have to go to the bathroom more. Acetoacetate, a ketone body, is also excreted in urination and can lead to increased bathroom visits for beginners.
- Dry Mouth. The increased urination leads to dry mouth and increased thirst. Make sure that you’re drinking plenty of water and replenishing your electrolytes (salt, potassium, magnesium).
- Bad Breath. Acetone is a ketone body that partially excretes in our breath. It can smell sharp like overripe fruit, similar to nail polish remover. It’s usually temporary and goes away after a short while.
- Reduced Hunger And Increased Energy. After you get past the initial stages of The Ketogenic Diet and your body had adjusted, you’ll experience a much lower hunger level and a “clear” or energized mental state.
Note: Many people end up driving themselves crazy measuring and testing! It’s much better to focus on the nutritional aspect, making sure that you’re consuming proper foods and staying within your macro ranges.
*To make your new Ketogenic Diet beginning is as simple and straight-forward as possible, we strongly urge you to start with “The #1 Recommended Keto Diet For Beginners” by International Best-Selling Author and Ketogenic Diet Expert Leanne Vogel.
The Ketogenic Diet: Bottom Line
Not only does The Ketogenic Diet help you to lose weight and alter your metabolic state, but it will also help you to become healthier overall by lowering your cholesterol and blood pressure, regulating your insulin levels, giving you more energy, eliminating unhealthy food cravings, and improving your mental performance.
Admittedly, The Keto Diet can be intimidating at first, but it is a truly empowering way of life once you grasp the concept and start seeing the results!
The #1 Ketogenic Diet Program For Beginners
If this guide has sparked your interest in The Ketogenic Diet and you’d like to get started, or if you’re interested but still have questions and aren’t sure where to begin, then we highly recommend that you get The Keto Diet: The Complete Guide. It is considered by many health professionals to be the essential Ketogenic Diet resource.
It was created by best-selling author Leanne Vogel, who experienced dramatic weight loss results and benefits herself from adapting “the keto lifestyle.”
Packed with information, recipes, meal plans, and more – this ultimate Ketogenic Diet Guide shows you how you can attain confidence in your body again, and achieve the best health of your life without starving yourself or counting a single calorie!
The Keto Diet: The Complete Guide contains 23 chapters that include:
- Ketogenic Basics
- Customization Guide
- 30-Day Meal Plan
- Keto Diet Recipes
- Weekly Shopping Lists
Also, you’ll gain access to the exclusive ‘Private Keto Beginning Facebook Group’ where you can gain tips, tricks and inspiration from more than 2,200 members, as well as direct access to and support from Leanne Vogel herself!
The Keto Diet: The Complete Guide contains all of the resources you’ll need to achieve greatness with The Ketogenic Diet!