February 28

What Is a Ketogenic Diet? Beginner’s Guide to Keto.

United Kingdom of Great Britain and Northern Ireland flag icon
Reading time 7 minutes

Much hype has been generated about ketogenic diet, or simply ‘keto’, over the last year. Over twenty studies revealed unspeakable benefits for general health as well as for treating more specific ailments such as diabetes, epilepsy, cancer and Alzheimer’s disease. Below is a synopsis on why this high-fat, low-carb diet might deserve its popularity and recognition.

What is a ketogenic diet?

Ketogenic diet is aimed at changing the body’s fuel source from glucose, or blood sugar, to ketones. Ketones are by-products of the breakdown of fatty acids. They are produced in a process called ketosis – a metabolic state of increased fat burning. Ketogenic diet brings carbohydrates down to less than five percent of the daily caloric intake by eliminating legumes, sweets, fruit, starchy vegetables and most grains. These calories are replaced with calories from fat that easily turn into ketones and lead to a 24 hours a day fat burning state resulting in massive weight loss.

Ketogenic Diet: Weight Loss & Other Benefits

What distinguishes keto from other low-carb diets? The primary goal of the most popular alternative diet, the Atkins Diet, is weight loss, while for keto, the end goal is overall health. However, keto diet has shown to be more effective in losing weight for two main reasons. The first is due to the Atkins diet maintaining carb intake and second reason, the body keeps burning sugar as its energy fuel versus fat. Researchers recognize ketogenic diet as a better choice in terms of overall health benefits and safety over the long-run.

Here are keto’s main benefits:

Ketogenic diet is very effective at weight loss because ketones suppress hunger hormones and boost levels of cholecystokinin – a hormone responsible for satiety, the absence of hunger. We eat less without counting calories and body extracts more energy from its fat.

• The constant flow of ketones to the brain charges it with energy and helps create more power generators, mitochondria, to keep you energetic, increase focus and concentration. In fact, one reason certain individuals go on keto is specifically to enhance their mental performance.

Ketogenic diet may reduce or eradicate diabetes fully through the lowering of blood sugar and stabilizing insulin levels. A 2008 study done in the United States found that 95.2% of diabetic patients in the ketogenic group eliminated or reduced their medication compared to 62% in a low-glycaemic diet.

Some of the other benefits include decreased risk of heart disease, reductions in epileptic seizures, improved recovery from Parkinson’s disease, Alzheimer’s disease and polycystic ovary syndrome, reduction of concussions and faster healing post brain injury, acne improvement, fewer migraine attacks. Ketogenic diet is currently being tested for treating and reducing risk of cancer.

What to eat and what to avoid? Ketogenic Diet Foods & Taboos.

Fats constitute 75% of the daily caloric intake on keto, protein is at 20% and the rest is carbs. To reach ketosis, carbs daily intake must be reduced to at least 50 grams, but ideally below 20 grams. To keep record of your carb intake and overall progress, you can start a journal. View a nice selection of specially designed keto journals to make your diet fun and effective here.

Here is a ketogenic diet foods list that will keep you on track:

• Meat: select unprocessed meats to keep your diet low-carb.

• Fatty fish and seafood: stick to salmon, tuna, and trout with avoiding breaded or deep-fried options.

• Eggs: feel free to eat as many eggs as you want in any way, fried, boiled or scrambled.

• Cheese: choose high-fat unprocessed cheeses like mozzarella, cheddar or blue cheese.

• Low-carb vegetables growing above the ground: fresh or frozen, all should be leafy and green. The best for keto is avocado, asparagus, broccoli, cauliflower, cabbage and zucchini.

• Oils: use unlimited olive, coconut and avocado oil to get your fat calories.

For drinking, water is your top choice, coffee with a small amount of milk or cream occasionally is fine too as well as tea, but strictly without sugar!

What to avoid:

• Anything with sugar: soda, juice, candy, cookies, cake, or ice cream.

• Starch: bread, rice, potatoes, pasta, beans, cereal, etc. This one may sound extreme, but there are plenty of keto alternative recipes substituting bread and pasta that are delicious and easy to make.

• Fruit: fruit are very high in sugar so it’s better to eliminate them from your diet.

• Diet Products: these are usually processed and high in carbs.

Ketogenic diet plan

Below you can find a sample ketogenic diet plan to help you get started. You can find keto books with more meal plans and delicious healthy recipes here.

Day 1

Breakfast: bacon and eggs

Lunch: grilled salmon and spinach salad

Dinner: meatballs with cheese and vegetables of choice

Day 2

Breakfast: almond milk smoothie with greens and almond butter

Lunch: chicken salad with feta cheese in olive oil

Dinner: pork with a side of cauliflower mash and red cabbage

Day 3

Breakfast: omelette with cheese and vegetables

Lunch: tuna salad

Dinner: salmon with asparagus in butter

Day 4

Breakfast: sugar-free yogurt

Lunch: miso soup

Dinner: trout with butter

Day 5

Breakfast: scrambled eggs with vegetables

Lunch: stir-fry beef with vegetables in coconut oil

Dinner: burger in a lettuce ‘bun’ with egg, bacon, avocado and cheese

Day 6

Breakfast: ham and cheese omelette

Lunch: shrimp salad with avocado in olive oil

Dinner: roasted chicken with broccoli

Day 7

Breakfast: eggs baked in avocado cups

Lunch: chicken cooked in almond flour with greens and tofu cheese

Dinner: grilled beef with peppers

Tips: how to reach ketosis and know you are there

Limiting your carbohydrates to 20 grams per day is essential to reach ketosis. To get there faster, you may also want to restrict your protein intake to moderate levels due to excess converting into glucose and reducing ketosis. Eat enough fat and do not starve yourself. Adding balanced exercise and sleeping is also helpful for producing ketones.

There are some common signs for ketosis such as reduced hunger, increased energy, dry mouth (don’t forget to drink enough water!), metallic taste in your mouth due to increased ketones and weight loss. If you have any of those, you are likely in ketosis. If you want to know for sure, there are some common tools you can use to check your level of ketones.

Potential side effects

Ketogenic diet is perfectly safe, but as your body changes its metabolism, you might need a couple of days to adapt. This adaptation period is called keto flu because its symptoms are similar to those of the common flu and include headaches, fatigue, dizziness and difficulty focusing. This happens due to loss of excess fluids that were retained because of carbs. Even though these symptoms last only a few days, you can still prevent them by making sure you get enough water and salt. You can easily do that by drinking bouillon or broth.

Ketogenic diet is a new standard for a healthy lifestyle and is not only safe, but is highly beneficial for overall wellbeing.


Leave your questions here

To write a comment you must
Category filter
Concern filter
Type filter
All categories
Art Therapy
$50 USD
Artist Teacher Workshop Or Tutoring

“Life Force” guiding our history, our body and spirits. Self portrait art, life drawing from the live model, gesture, and plein air painting. And extended cont…

Bryan Prillwitz
United States of America flag icon
Tarot Reading
$100 USD
Timeline Reading

EGYPTIAN TAROT READINGS using unique methods developed by Nelise Carbonare, a Brazilian healer with more than 40 years of experience in tarot consultations, as…

Nelise Carbonare
United States of America flag icon
Tarot Reading
$120 USD

THE SYNERGY OF THE PYRAMID focuses on a specific relationship: One side for the consultant and one for their partner. (the partner does not need to be present …

Nelise Carbonare
United States of America flag icon
Tarot Reading
$10 USD
Pick one card

Many questions can be answer with just one Arcane.

Do you want to try?

Nelise Carbonare
United States of America flag icon
Personal Development Coaching
$50 USD
Spiritual Coaching - Removing Energy Blocks - Expansion

> “Who looks outside dreams. Who looks inside awakens.” Jung

Spiritual coaching is about moving you into a profound state of empowerment and involution m…

Kimla Rose (Kim Desrosiers)
United States of America flag icon
Life Coaching
$10 USD
Life Purpose and Soul Wisdom

What is your deeper truth, your deeper knowing, your MOJO, your deepest desires, those feelings that you can’t explain but that are so pure and so clear…or may…

Anna Beale
United States of America flag icon
Wellness Coaching
$10 USD
Your Missing Manual for Health & Life!

Are you constantly reading books, blogs and listening to podcasts trying to figure out what to do to be healthy?

With so much conflicting information out ther…

Pamela Malo
United States of America flag icon
Nutritional Therapy
$150 USD
Nutritional Therapy Consultation

Hi my name is Aria and I am the founder of Heal with Nutrition. I am a registered Nutritional Therapist and a Naturopath who has a passion on Nutrition and Hea…

Aria Alexandrou
United Kingdom of Great Britain and Northern Ireland flag icon
Tarot Reading
$10 USD

With a deep knowledge of hermeticism and being introduced to the kabbalah tradition of the emanation process from the tree of life, I provide a deep insight co…

James Marchiori
Ireland flag icon
Personal Development Coaching
$55 USD
The Bridge to Your Desired Life

This is were you get real help with your struggles and life challenges. As life gets harder to cope with, we tend to look for external ways to get through. And…

Mina Mikhail
United States of America flag icon
$10 USD
Intake Consult

short introduction consult to Integrative Medicine

Femke Neervoort
Netherlands flag icon
Career Coaching
$300 USD
Reset Coaching and Mentoring Programme

12 weeks of bi-weekly 90 minutes 1:1 Coaching and Mentoring. Total cost USD1800 (6x90minutes career coaching and mentoring session)

Are you returning to work …

Carla Martins
United Kingdom of Great Britain and Northern Ireland flag icon
Personal Development Coaching
$120 USD
Spiritual Life Coach Session-Personalized Session

Personalized Sessions

Because Everyone Is Unique

Client-centered sessions based on the area of focus requested by the client.

Each session is a LIVE Sessio…

Deborah Lucero
United States of America flag icon
$55 USD
Guidance, Inspiration & Healing

This type of session is a favorite among many of my clients, as it is often times one of the smoothest way to address a challenge to reach a happier and health…

Mina Mikhail
United States of America flag icon
$10 USD
Psychic Readings

I specialize in love, past present future, future, past life, general, tarot, dream interpretation, specific, social, and career readings! Book today for clari…

United States of America flag icon
Life Coaching
$399 USD
1-on-1 Coaching

The journey started with our discovery call, and You decided: ” I’m ready! Let’s do this!”.

We will engage in 1-on-1 coaching sessions for 90 minutes. In this…

Carla Martins
United Kingdom of Great Britain and Northern Ireland flag icon
$88 USD
Ascension Mentor Support

In this session, we come together with similar to a healing session but face to face.

We talk about what issues you are facing at the moment and we delve deep…

Claire C.
Australia flag icon
Spiritual Healing
$177 USD
Energy Healing

I am honored to assist you with intuitive channeled energy healings that support and nurture you on a physical level as well soul and energetic level, each ses…

Claire C.
Australia flag icon
$375 USD
Usui Reiki 1st Degree Course

FIRST DEGREE COURSE - The ultimate Reiki course.

Have you ever wondered if you can heal? Have you felt a burning desire to help others? Then you’ve come to th…

Step Into Your Light - Christina Moore
United Kingdom of Great Britain and Northern Ireland flag icon
Life Coaching
$10 USD
Hand Analysis - Startup Session

What does a hand analysis do for me? ​

You will understand yourself and your life purpose. ​You will understand the roots of your triggers and reactionary be…

Brent Bruning, Master Hand Analyst
Switzerland flag icon
$10 USD
Sample Akashic Records Reading for Your Burning Issue

I connect to your Akashic Records and listen to what your guides want to bring to your conscoius attention at this time. Perhaps, it is an insight into why you…

Olga Aydınoğlu
Turkey flag icon
Shamanic Healing
$300 USD
Shamanic Healing Art

What is Shamanic Healing Art?

It is a physical artwork (usually a pastel drawing) I make for you based on the outcome of our online session. This artwork will…

Olga Aydınoğlu
Turkey flag icon
Shamanic Healing
$70 USD
Heal to say "No"

A limits and boundaries shamanic healing session to help you heal relevant wounds and traumas from this and/or other lifetimes, let go of false beliefs, judgem…

Olga Aydınoğlu
Turkey flag icon
Shamanic Healing
$70 USD
Writer's Block Shamanic Healing Session

Before the Session

I do my pre-meditation to find out the main reasons for your writer’s block. (This happens psychically, where I generally just need your na…

Olga Aydınoğlu
Turkey flag icon