Keto Diet Start-Up Guide – 9 Great Tips

The keto diet is the best thing to happen to diets in the past decade, and with the introduction of the keto diet start-up guide, it is becoming more popular with each passing day. But the amazing thing is, the keto diet isn’t really new at all. In fact, the history of keto dieting stretches back some 100 years.

Admittedly, the keto diet isn’t designed for everyone, but for a significant number of the population, it can be the answer to their prayer. Whether as a fat burner, or a new synergy source. Or as a tool in the fight against type 3 diabetes.

So, within the pages of this detailed keto diet start-up guide, you will find everything you need to know about getting started as well as what and what not to eat.

Keto Grilled Chicken

What Is the Keto Diet?

The keto diet is a low-carb, high-fat approach to dieting. When you embark upon a keto diet, your whole philosophy toward dieting will change. Those sugary and starchy foods you once loved will be replaced with foods like avocados and butter and, rather than lean cuts of meat, you’ll learn to favor the fatty cuts instead. Many people have used the keto diet to successfully treat conditions like arthritis, diabetes, and inflammation.

This is all made possible by a process called “ketosis,” which is an intricate part of the keto diet start-up guide, which you will learn about in this article. In addition to the tremendous benefits we’ve already talked about, it also provides the following benefits:

▸ A boost to your energy level
▸ A reduction in cravings for sugary foods
▸ An increase in mental acuity
▸ Satiated hunger
▸ Less joint swelling

Ketogenic dieting began in the 1920s when it was used to treat refractory epilepsy in children who didn’t respond well to normal medications. Not only did it work to reduce the number of seizures in children, but it also had the surprising effect of inducing rapid weight loss.

The keto diet is different from your run-of-the-mill diet plans that have you preoccupied with counting calories every day. In fact, with the keto diet, you’ll be able to lose weight effectively without counting a single calorie.

Counting calories has been the centerpiece of weight-loss programs for over 50 years and it still hasn’t produced the desired results consistently. A better alternative is to focus on nutrition density in foods while avoiding carbs. This will automatically keep your calorie count at bay, without worrying about the amount of food you eat.

Calculating Macros

With the keto diet start-up guide, macros are everything. Simply put, your body functions better when macronutrients (fats, carbohydrates, and proteins) are kept at a specific level.

Total Carbs or Net Carbs?

Ideally, less than 5% of your caloric intake should come from carbs. However, when beginning the keto diet, you are allowed up to 20% to give your body time to adjust to the new dietary regimen. The recommended net ratio is 1.5 carbs to 100 calories.

So, the net carbs are the barometer you should be more concerned about with a ketogenic diet. The equation goes something like this: Net cabs = total carbs – fiber.

For example, a cup of broccoli contains 6g of carbs and 2.4g of fiber. This means that the number of net carbs in the cup of broccoli is 3.6g. We count only the net carbs because dietary fiber doesn’t produce any significant metabolic effect, meaning, it won’t cause a spike in your blood sugar level.

You could, however, replace those loss carbs with protein, but consuming a diet high in protein doesn’t have the necessary ingredients to produce ketosis. To produce the necessary ketosis your body needs protein levels should be kept to a minimum.

Keto Stuffed Avocados

How Much Protein is Sufficient for the Keto Diet?

Ideally, you would want to stay under your protein limit every day if possible. But, it is okay if you exceed it a little bit from time to time. The optimum protein to body mass ratio is 0.6 to 1.0.

For example, a person weighing 250 lbs with 30% body fat would translate to 75 lbs fat and 175 lbs of lean body mass. This means that your daily protein intake should be between 105g and 175g.

High Fat

When first embarking upon the keto diet start-up guide it is easy to get tunnel vision and find yourself focusing too much on the low carb aspect of the plan and not enough on fat intake, when it is the fat that makes you feel satiated, provides the fuel for the surge in energy you expect, and makes the rest of your food taste more delicious. So, you’ll want your fat intake to be above 70% of your daily caloric intake. So, try to keep your carbs below 20g, maintain your protein goal, and eat fat until you’re satiated.

At first, you may find yourself missing the mark on your stated goals, but not to worry. The keto diet will self-correct in a short while. You’ll find your eating patterns slowly being guided by your body’s natural hunger signals.

If all of this seems like too much to swallow in one bite, you will be pleased to know that there is a way for you to track your macros throughout the day, rather than waiting till the end of the day and trying to add it all up. There are apps available for download for Android and I-phone. Simply download the app and enter the data after every meal.

Here’s a quick breakdown of a 2000 calorie per day keto diet:

▸ 80 cal/20g net carbs
▸ 320 cal/80g net protein
▸ 1200 cal/133g of fat

Why Ketosis Works

According to the keto diet start-up guide after about 3-7 days on the keto diet, your body will transition into a state known as ketosis. The absence of carbs in the body will force it to deplete to glycogen it stores and use for energy. After which your body will adapt to using fat for fuel as the liver is forced to produce ketones for energy instead of glucose.

Ketones work slower and more efficiently than glucose because your body has to break down the fat before it can be used, unlike glucose which is made from carbohydrates.

Ketones turn your body into a fat-burning machine.

Ketogenic Diet Weightloss

While producing more ketone does not immediately translate into more weight loss, it does give you more energy and makes you feel fuller, which can lead to more weight loss.

The keto diet start-up guide doesn’t just show you how to burn fat though. It also provides your brain with the energy it needs to fight off seizures. Because the brain can operate on far fewer ketone bodies than glucose molecules, it eliminates brain fog more efficiently, allowing you to think more clearly.

Is Keto Dieting Healthy for You?

For anyone who has viewed the keto diet start-up guide, the answer is a resounding, yes! Keto is a revolutionary lifestyle change that helps combat chronic diseases.

For years the government promoted a diet that ran contrary to the principles of the keto diet, believing that diets high in dietary fat were unhealthy and would lead to clogged arteries and heart disease.

But, these assessments were based on insufficient data. After removing dietary fat from diets and replacing it with sugar and starches, the nation’s health as a whole has diminished significantly, and over half of Americans are classified as obese.

There are some studies that claim that the keto diet is unsustainable but the keto diet start-up guide record of success begs to differ.

Just think about it: The amount of sugar consumed by Americans has increased by 4000% over the past 250 years. That is a lot of sugar consumption!

Also, many of the chronic diseases besetting Americans today were practically nonexistent at that time compared to today.

In fact, modern scientific research has shown that there is dietary value to the high-carbohydrate diets people are accustom to today (225-325g).

The reason ketosis works so well is that it mimics fasting, which is why some people have erroneously assumed its results are only short-term fixes. But ketosis is a lifetime process and, therefore, the benefits are enormous.

When you drastically limit the number of calories you intake, ketosis is achieved and the cell-cleaning process called autophagy begins. This results in a rejuvenation of the body at the cellular level.

Keto Jicama Fries

10 Scientifically-Proven Benefits of Keto

1. Weight-loss

The weight-loss potential of the keto diet is the main reason most people are attracted to it in the first place. Adopting a fat-metabolic state will induce weight loss and make intuitive eating easier.

2. Improved Overall Health

The idea that high-fat diets lead to high cholesterol is just a myth, quite the contrary – keto diets, as outlined in the keto diet start-up guide, have proven to significantly lower cholesterol.

In fact, one study showed a significant decrease in all of these risk factors:

▸ LDL cholesterol
▸ Triglycerides
▸ Blood glucose
▸ Blood pressure
It should be noted that the study also showed a significant increase in HDL cholesterol (good cholesterol).

3. Sustained Energy Levels

Once you use the keto diet start-up guide to make fat your body’s primary fuel source, you will begin to feel more energetic almost immediately, and at a sustained level.

This is because keto regulates your blood sugar better and keeps it level throughout the day. This way you won’t experience those aggravating highs and lows.

4. A Reduction in Epileptic Seizures

When the brain adapts to ketosis, the electrical activity that causes seizures is reduced dramatically, resulting in fewer seizures, and in some cases, getting rid of them completely.

5. An Effective Diabetes Treatment

Numerous studies have shown that a prolonged keto diet can improve the diabetic outlook for many people. Ketosis fights insulin resistance and allows your body to once again use insulin properly to maintain healthy sugar levels.

6. Improved PCOS Symptoms

Polycystic Ovarium Syndrome (PCOS) is the number one cause of female infertility in the world. Some of its signs are obesity, insulin resistance, late or missed periods, acne, and even male-pattern hair growth.

Fortunately, the keto diet start-up guide may be able to provide relief for women suffering from this condition. A 2005 study showed that women who adopted the keto diet experienced a significant improvement in insulin sensitivity, testosterone levels, and hormone levels after only 24 weeks.

7. A Sharp Reduction in Acne Episodes

Although in its early stages, the effect the autophagic process has on acne and skin health is promising.

8. Brain Disease Treatment

Keto has also shown real promise in the fight against brain diseases, and may actually reverse the process in some cases.

Its effects on the following diseases are now being looked at:

▸ Alzheimer’s
▸ Parkinson’s
▸ Traumatic Brain Injury (TBI)
▸ ALS (Lou Gehrig’s Disease)
▸ Huntington’s Disease
▸ Schizophrenia

9. Cancer Treatment

The keto diet start-up guide can show how to use keto to better your brain function and help in decreasing the size of brain tumors, according to a 2007 study.

Other studies have shown that keto can supplement chemotherapy and radiation treatments.

While still others have shown keto to benefit non-brain related cancers as well. For example, two pediatric cancer patients were put on a keto diet with 60% medium-chain triglycerides (MCT) per day. One showed significant improvement and a total halt to cancer’s advancement within one year.

While these results are astonishing, do not discontinue your regular cancer treatments without consulting your physician first.

10. Longevity

As stated earlier, the keto diet start-up guide can show you how to use keto to extend your body’s lifespan by using autophagy to promote cellular regeneration.

What Can I Eat and Drink On a Keto Diet?

The most difficult part of the keto diet is getting used to a new dietary regime. So, here are some tips to help you get started:

1. Lots of fat – fats provide energy as well as flavor. Some high-fat foods include eggs, dairy, nuts, seeds, and oils. For cooking oils check to see if it is healthy or not because not all cooking oils are. The following are also highly recommended:

▸ Butter
▸ Ghee
▸ Beef tallow
▸ Lard
▸ MCT oil (Use high-quality Coconut Oil)
▸ Heavy cream
▸ Cheese

2. You can also enjoy meat products like beef, poultry, seafood, and pork. Animals provide us with an excellent nutrient and energy source, so look for cuts that have a high-fat content. The keto diet start-up guide will show you how to choose the right cuts of these meats.

3. Cheese is another great food with an equal fat to protein ratio. But, beware. Some people have an intolerance to certain dairy products like cheese.

4. How to Find Low Carb Veggies

Fortunately, most veggies are low carb anyway. They are also full of fiber and contain a lot of water. But try to avoid starchy vegetables like potatoes, beets, and beans with a high carb content. Here are a few that we recommend:

▸ Avocadoes
▸ Brussel sprouts
▸ Tomatoes
▸ Swiss chard
▸ Spinach
▸ Lettuce
▸ Kale
▸ Cauliflower
▸ Broccoli
▸ Zucchini

5. Add Fruit to Your Low Carb Diet

The keto diet start-up guide will show you how to choose the best fruits for your diet plan that are low in carbs and high in fiber. Here some suggestions to get you started:

▸ Raspberries 5g
▸ Blackberries 5g
▸ Strawberries 6g
▸ Coconut 6g
▸ Lemon 6g
▸ Lime 8g
▸ Kiwi 10g
▸ Plums 10g
▸ Blueberries 13g

6. Enjoy Snacking on Low Carb Nuts and Seeds

Nuts and seeds are a great and healthy alternative to sugary sweets when you need a quick snack. They are low-calorie and, ut high in carbs, so track your carb intake carefully when eating nuts and seeds.

Some excellent nut choices are:

▸ Pili nuts 0g
▸ Pecans 1g
▸ Brazil nuts 1.5g
▸ Macadamia nuts 2g
▸ Walnuts 2g
▸ Peanuts 2g
▸ Pistachios 5g
▸ Cashews 8g

Some other healthy nuts and seeds that the keto diet start-up guide recommends include almonds, flaxseed, chia seeds, and pumpkin seeds. They are extremely high in fiber but may be difficult to find.

7. Low-Carb Beverages

Finding the right beverages is the trickiest part of a keto diet, as the carb content of some of them can be deceiving. Some that the keto diet start-up guide highly recommends are:

▸ Butter coffee
▸ Smoothies
▸ Low carb cocktails
▸ Bai antioxidant drinks
▸ Low carb smoothies
▸ Mineral or sparkling water
▸ Regular water

Foods And Drinks to Avoid on Keto

Obviously, high-sugar foods and drinks should be avoided at all costs. They include sodas, candy, fruit juices, cookies, ice cream, and anything else that has high sugar content. Also starchy foods and grains – even the gluten-free kind – like bread, pasta, rice, and beans.

Starchy veggies like parsnips, carrots, potatoes, and sweet potatoes. And all fruits except the ones mentioned above.

The keto diet start-up guide also recommends avoiding certain meats, like chicken and turkey while on keto. They are high in protein, which makes managing macros difficult.

▸ Some condiments, like organic mustard, are okay, but generally, we recommend avoiding condiments.
▸ Avoid all low-fat processed foods because they are full of artificial ingredients and carbohydrates.
▸ Sugar-free foods and drinks because they contain harmful artificial sweeteners.
▸ Fats like processed may and oils. These can increase inflammation in the body.
▸ Alcohol: everyone loves a cocktail every now and then, but alcohol diminishes your tolerance to alcohol which inhibits ketosis; at least until your liver has had a chance to metabolize the alcohol.

Side Effects

Keto does have a few side effects that the keto diet start-up guide thinks you should be aware of before you embark upon a keto regime.

▸ Keto flu: the keto flu sounds worse than it is. What happens is our brain is unable to feed on the fat like the rest of the cells in your body, so it is screaming out for food. Some of the symptoms are headaches, brain fog, body aches, and hunger.
▸ Constipation: sometimes on keto, we neglect our fiber intake and that can lead to constipation. If you notice constipation setting it, increase your fiber intake.
▸ Some lesser-known side effects include gout, keto rash, and elevated cholesterol.

And finally, if you suffer from any of the following ailments, the keto diet start-up guide recommends you contact your doctor to see if you should or should not undertake the keto diet:

▸ Pancreatitis
▸ Liver failure
▸ Fat metabolism disorder
▸ Genetic carnitine disorder
▸ Porphyrias

Harvard Health on KETO Diet