Beginners guide to Ketogenic Diet

Before starting to believe that the ketogenic diet is something used in the sci-fi scenarios, take some time to learn more about it. If you are looking for a diet that will pay results in your case, this diet might just be the one. To start with, the keto diet is a diet that is low on carbohydrates but high on fats. Due to the low amount of carbs and the presence of fats, the body is stimulated to produce ketones in the liver, which will later on be used as energy. This diet has a great number of benefits for the body, together with lowering blood sugar and insulin levels.

How to properly start a ketogenic diet?

Well, as it is with every other diet, you need to be careful what you will eat. There are foods to be avoided and foods that are recommended. Let us start with the foods you need to avoid, for an efficient ketogenic diet. You need to eliminate or significantly reduce the foods that contain sugars, starches and grains, all fruits except berries, legumes and beans, tubers and other root vegetables, diet products or products that are low on fat, some condiments, sauces, unhealthy fats, sugar-free diet foods, and alcohol. Also, you need to know that the ketogenic diet needs to have regular meals throughout the entire day, plus snacks, so you can enjoy a good amount of energy. Your day needs to start with a breakfast, continue with lunch, a snack later on in the day, and then dinner and dessert.

You should also be aware of the fact that you may suffer from what is called the “carb flu”, in the first days after starting the diet. This happens because they body needs to adjust to getting fewer carbs and it needs to learn to use the ketones as its may source of energy. The symptoms are moodiness, feeling tired, and even a bit nauseous. You should drink plenty of water during this period and even eat a bit more fats and proteins to diminish the symptoms. If you do feel bad indeed, you can even have some carbs that are considered to be cleaner, like fruits and sweet potatoes, to offer the body a leaner transition. Or you can take some MCT oil or exogenous ketones.

What to eat during keto diet?

We should also talk about the foods you are allowed to eat during this diet. To start with, meat of all kind is allowed, as a source of proteins. You can also enjoy fatty fish, eggs, butter, cream, cheese, nuts, seeds, avocados, and low-carb veggies, like the most green veggies, peppers, tomatoes, and onions. You should also have healthy oils in your diet, oils like the olive, coconut, and avocado oil. And you are allowed to use a few condiments as well, like salt and pepper, and all sorts of herbs. If you want to find out more about what you can eat on a ketogenic diet, here is a list with 44 low-carb foods that are extremely healthy. And you may also check this ketogenic diet food list for further ideas about your daily menu.