How to Do The Ketogenic Diet for Beginners

Diets

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How to Do a Ketogenic Diet for Beginners 

Have you been trying out all kind of different diets?

Atkinson, Paleo and all the diets out there but you still haven’t found the RIGHT diet for you…

This article is then dedicated to you! Find out if the Keto diet is the right diet that fits your lifestyle perfectly.

If you want to learn how to lose weight fast by eating the right foods, Keto is a good place to begin.

It has the right fundamentals and consists out of the right foods that will turn your body into a weight loss machine.

So if you want to master this skillset and get the best version of yourself, go and read out my in-depth analysis of what Ketosis is, and if it is also the diet that helped me lose a lot of weight.

Though, you can draw your own conclusions based on my findings and your very own!

Do you want to lose weight without starving yourself every single day?

Are you ready to learn some tip that you can implement right away to get in shape again?

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What is the Keto Diet All About?

The whole idea and concept of the Ketogenic Diet is very simple and centers around the principle of your body burning fat instead of carbohydrates.

It revolves around limiting your carbohydrate consumption and increase your intake of protein and fats.

By doing so you will stimulate the body not to rely on carbohydrates for energy.

Because you limit/decrease your carb intake your body is going to get more creative and starts to use other resources in the body to use for energy.

You can guess what it is going to reach out for firstly. EXACTLY. Your existing fat resources...

This is exactly what you want when you want to lose weight fast.

Normally your body is using carbohydrates for energy and stores the surplus as fat.

By preventing this in the first place, your body is going to burn fat instead of carbohydrates.

And when the ball is rolling, it is going to go in a fast way. This is called the state of Ketosis.

So let’s discuss what the state of Ketosis is all about.

Ketosis State

You officially reach the Ketosis state when your carbohydrate is reduced dramatically and there are several signs which will show that you are in ketosis state.

A bad breath is one sign of being in ketosis, while not so good for the people around you, it is a really good sign.

When you search for a state of ketosis on the Internet you will come across all kinds of abstract and difficult explanations so my main goal is to keep it as simple and short as possible.

It is simply a state of your body where it switches from using glucose for energy and turns to burning fat instead.

This means that you will be burning fat rapidly in a completely natural way. It is almost as if you turn off and on a light switch.

Advantages of a Ketogenic Diet

So what makes the Keto diet so special? Get ready for the benefits:

1. No More Cravings

The main reason why most people quit on other diets is that they start to get cravings during the day.

In the beginning, they are able to resist these cravings, but as time goes on their willpower and motivation gets less and finally, they admit to cravings and start falling back in their old habits.

This is the most difficult part about dieting and in Keto this is different.

In the Keto diet, healthy fats are allowed and you will be eating a lot of them.

These healthy fats help to keep you stuffed for a long period of time so you won’t have any of those cravings.

You will feel satisfied all the time, which results in a happier you.

2. Active Throughout the Whole Day

Always noticed that you get sleepy or tired after lunch or dinner?

This is because the high carb foods cause for a high speak in your insulin levels.

This will leave you extremely tired and low energy levels.

Basically, when this happens you are good for nothing...

You try to remain awake at the office but your eyes are closing every time.

The Keto diet will improve your energy levels because the healthy fats will keep your insulin levels at a low level.

This will remove the tiredness and sleepiness and instead you will feel refreshed and active during every single moment of the day.

This is not only good for your health and body but also your own productivity.

3. Regulates Blood Sugar Levels

A sudden rise in your blood sugar levels causes your body to store extra fat.

This is often the main culprit of gaining weight and a Keto diet will avoid this from happening by consuming low carb foods.

This is why a Ketosis helps in weight loss and diabetes.

4. Keto Was Meant to Treat Epilepsy

Originally the Keto diet was developed in the 1920s to help children with hard to control Epilepsy.

But the Ketogenic diet is also good and helps against other diseases, think of:

•    Alzheimer’s

•    Parkinson’s

•    Diabetes

•    Depression

•    Migraines

Is This Diet Healthy?

I know what you are thinking…

Is this even healthy as we remove the foods from our life that we usually eat all the time…

Yes, it is healthy and good for fast weight loss.

Carbohydrates are a part of our diet since we were born but that does not necessarily mean it is a must for our body.

It is more because of the availability that we consume lots of carbohydrates.

The truth is that carbohydrates are NOT essential for our body!

Our body can go on for a long longgg time without carbs.

Your body can only go on for weeks without any protein.

Your body can survive only for days without water.

This demonstrates what kind of nutrients are essential for our body and which ones are not.

Carbohydrates are not essential for your body’s systems so be eat ease.

It might be difficult in the beginning to detox from carbs.

You start to feel nauseous or sick, this is mainly because your body is used to use carbs for energy and now instead it needs to find other sources for energy.

How to do Keto for Yourself

First, we are going to cover how you can set up yourself for success with the Keto diet.

Which basically means, what foods to get rid off out of the house, what foods to buy and what kitchen appliances will smoothen your Keto journey.

Follow these steps as you read them, they are simple and easy to execute!

1. High-Carb Detox

You want to make it yourself as easy as possible, this means to remove and avoid potential distractions, obstacles, and temptations.

We do this by having a clean Keto kitchen/house.

You are going to start off fresh and this means to remove old eating habits.

So the first action is to remove all high-carb foods from your house.

Here is a list of foods that are high in carbohydrates:

All kinds of grains and starches, some examples:

  • Potatoes
  • White rice
  • Pasta products
  • Bread and flour products
  • Baked products: donuts, muffins, croissants, bagels etc
  • Oatmeal
  • Corn
  • Beans
  • All foods and drinks rich in sugar

These are usually all the foods that you can find in the grocery store and are processed and packed:

  • Bakery products
  • Cookies
  • Candies
  • Fruit Juice & Soda
  • Dairy products
  • Fruits

This might come off as surprising but fruits contain lots of natural sugars which will cause your blood sugar levels to rise and will make you gain weight like crazy.

  • Apple
  • Banana
  • Grapes
  • Oranges

Literally any type of fruit.

This might be a difficult thing to do as you have a family who is not doing the Keto journey with you.

A solution would be to have their products separated and stored in a closet which you would never touch.

2. What to Buy and Eat:

So what can you actually eat? You can buy and eat the following products:

  • Cheese
  • Avocados
  • Lean Meat
  • Fish
  • Eggs
  • Greek Yogurt
  • Coconut Oil
  • Avocado & Olive Oil
  • Nuts and seeds
  • Herbal Teas
  • Almond & Coconut Milk
  • Olives
  • Dark Chocolate

3. Let Kitchen Tools Help You

Are you busy and you simply do not have enough time to cook and prepare meals?

Keto is not the easiest diet and these kitchen appliances will help you in the process to make it go more smooth and easy.

So let’s see what you need!

Food Scale

You need to measure before you can track results.

To measure is to know they say and they are pretty darn right about that.

So have a quality food scale that you can use to weigh your portions and food.

If you want to lose weight in a smart way, a food scale is not that bad an investment.

I recommend this Food Scale below from Amazon.

Food Mixer

This one is especially a must if you are going to make special Keto recipes like Keto bread.

It is a must when you are on the Keto diet and want to make your life easier and more simple.

I have a Kitchenaid 5-Speed Ultra Hand Mixer for years, it is durable and really handy.

Quality Blender

If you want to make special Keto smoothies then you must need a good blender.

I like to blend and mix hot drinks like coffee as well and have found that Nutribullet is the only one that handles warm beverages well.

Quality Knives

Good sharp knives are essential for a top chef and when you are preparing your own meal then it is inevitable that you have good knives in your kitchen.

This means that you will have more fun in the process itself and cut faster and precise.

Japanese knives are known in the world of top chefs to be the best in the world.

Iron Pans

Iron pans are a must in every normal household.

These are free of a chemical treatment and are of top quality and can be used in the oven or on the stove.

They are also better than all of those non-stick pans because you can clean them easily without worrying if you scratch or damage the non-stick layer. I recommend to get a piece set of cast iron pans (different sizes for different dishes)

Meal Planning

It all starts with planning and preparation it gives you a certain focus and aims towards a direction you want to go.

It also helps you to stay on track on days that it is just difficult to follow the diet.

Because I can guarantee you that you will have moments of darkness and depression.

That is completely natural.

It is important that you do not quit at the first difficult moment.

You must continue. You must succeed and become that better version of yourself.

That is why planning and meal prep is important to stay committed to your diet.

You will be less distracted to temptations like fast food. This because you know what you are going to eat exactly.

How to Get in Ketosis

Remember that the faster you detox from carbs, the faster you will reach the state of ketosis.

1. Carb Detox

During these days you can have carbs, but only up to 40 grams per day and it is important to spread your carbs through your meals as to prevent any sharp increases in your insulin level.

Eager to get super-fast into the state of ketosis?

Dramatically remove carbs from your daily diet will ensure low insulin levels which is good for the body to release fat from the storages that can be used for energy.

2. Eat Enough Healthy Fats

Make sure you eat enough healthy fats such as avocados and fatty fish like salmon.

Usually, when we think of fat we automatically assume fat is bad. But there are good fats in the world.

These will help you to stay full and satiated throughout the day.

3. Be Physically Active

It is possible to enter the state of ketosis faster by doing exercises on a regular basis.

I am not talking about intense gym sessions where you bust your ass off every single evening for hours.

What I have for eyes is a more relaxed form of exercise that is easy on the body and boosts up your metabolism.

Think of walking every evening for half an hour or cycling.

Even yoga is a good alternative.

You will be low on carbs so with these relaxing types of physical activities you will use your carbohydrate resources more and burn it way faster.

4. Use Supplements

If you are busy or just want to improve your Keto efforts, supplements can help you in this tremendously and make up for the vitamins and minerals you are short of because of the diet.

Supplements, however, do not perform wonders, they simply help you to speed up the process and improve your health.

The following supplements are recommended when one is doing Keto:

1. Omega-3

Omega-3 or fish oil supplements help to ensure you get enough of the healthy fats inside of your body during this diet.

I even recommend using fish oil supplements when you are not doing any diet. Eating fish frequently is super good for your health and body.

But this remains difficult.

Fish oil supplements help to make up for this deficit.

2. Medium Chain Triglyceride Oil Powder (MTC)

You can mix this powder just as whey powder into a shake or drink. MTC oil powder is good to keep your body in a fat burning mode.

This is good to avoid the storage of any fat.

3. Magnesium, Calcium, and Potassium

Drinking a lot creates a diuretic effect.

You will drink a lot and therefore lose a lot of minerals and vitamins when you pee.

Have magnesium, calcium and potassium supplements to prevent this from happening

Try to also salt your foods a bit so you hold more water in your body.

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How to Know if You Are In Ketosis

There are several tools that can quickly determine if you are in ketosis or not. Let's go through a few of them.

1. Keto Urinanalysis

Know with 100% assurance that you are in ketosis by just using these strips.

This will remove any guesswork and is done in minutes!

It is easy to use and get!

2. Breath Keto Analyzer

This is a bit more sophisticated but also comes with a heftier price tag.

Use a Breath Keto Analyzer and you know 100% confidence that you are in keto instantly even when you are outside.

My Own Experience with Keto

I am confident that keto will help you to lose weight fast.

I just find that it is really difficult to maintain the “Ketosis Flow”, once you eat something bad you are directly out of ketosis and it takes up to days to get into the same state back again.

So for those with lots of free times, the keto diet is perfect to follow.

It can be a bit difficult for those with ambitions and leading extremely busy lives.

I had the same problem with Keto and found it really difficult to implement through the fundamentals are good.

That’s why I bundled my own experiences together into my own weight loss program that is perfect for those with a busy program every single day.

It is a step by step plan on how you can lose 10-20 pounds in just 3 weeks. Read more about it below!

The 3-Week Fat Burn Program

If you want to lose weight, then try out my Fast Weight Loss Program. In here my clients lose 10-20 pounds more in just 3 Weeks without spending a single minute in the gym.

All they follow is a simple and easy to understand system. Everyday there is a clear format to follow and tells them what foods they can eat and which ones are forbidden during their 3-Week Diet.

It is a system that you can use over and over again. Need to do lose more weight? You can repeat the program again until you reach your desired weight. 

What makes me really happy is that my students email me on how this changed their life and why the tons of other programs didn’t work.

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About the Author

Hey! I'm Emma part of the FoodyWhale team. It is my mission to help people in their weight loss journey succeed. On FoodyWhale you can find my tips, tricks and secrets that I've used in my own weight loss journey.