The Keto Diet & How To Get Started
Although ketogenic diet has been around for almost a century, it is rapidly gaining popularity today. There is a reason why keto is so highly regarded. It’s not a fad diet. It actually works, and it has tremendous health benefits in addition to weight loss. When on the keto diet, you are feeding your body exactly what it needs, while eliminating toxins that will slow it down. The keto diet focuses on low carbohydrates, which the body converts into energy to help speed up weight loss.
What Is Keto Diet?
The keto diet is a low or zero carbohydrate diet, but it differs from other low-carb diets (such as Paleo) in that it deliberately manipulates the ratios of carbs, fats, and protein to switch fat into the body’s primary source of fuel. Our bodies are used to using carbohydrates as fuel. Fats, which is a secondary source of fuel, are rarely tapped on. That means the extra fat is stored and keeps adding on the pounds.
The Keto Diet is a low-carb and high-fat diet with 70% fat, 25% protein and 5% carbohydrates. This means 70% of your calories are from healthy fats, 25% of calories from healthy proteins, and 5% of calories from carbs.
The only limitation on the diet is sugar, which you need to avoid. The ketogenic diet is not a fad.
Many scientific studies have shown the benefits and healing effects of ketosis.
Discuss the ketogenic diet with your doctor if you are interested in consuming less sugar, losing weight, or as preventive measures against vulnerable health problems.
Benefits Of Keto Diet
Although ketogenic diet is popularly known as a ‘rapid fat loss diet’, it is actually more to this than meets the eye. In fact, weight loss and higher levels of energy are only by-products of the keto diet, a kind of bonus. It has been scientifically proven that the keto diet has many additional medical benefits. Here is a list of actual benefits for lowering your carbohydrates and eating fats that convert to energy:
-Control of Blood Sugar
-Improve Your Health Overall
-Feel full and satisfied
-Help prevent cataracts
What To Eat On A Keto Diet? And Avoid.
Foods to Eat
1. Egg, including yolks
2. All green, leafy vegetables, as well as cauliflower, avocado, mushrooms, peppers, cucumbers, and tomatoes.
3. When choosing dairy, opt for full-fat version of cheeses, butter, sour cream, yogurt, and milk.
4. Eat nuts such as walnuts, almonds, filberts, and sunflower and pumpkin seeds.
Foods to Eat in Moderation
1. Have one serving of root vegetables, such as yams, parsnip, carrots, and turnips per day.
2. Fruits contain sugar, so treat them like candy. One small piece per day.
3. A glass of dry wine, vodka, whiskey and brandy once a week. No cocktails with sugars.
4. A small piece of chocolate with 75 percent or higher cocoa content once a week.
Foods to Avoid
1. Any food containing sugar, including cereals; soft drinks, juices, and sports drinks, candies, and chocolate. Limit artificial sweeteners as much as possible.
2. Starchy food such as pasta and potatoes, breads, potato chips, and french fries, cooking oils, and margarine.
3. All beers.
What’s Keto Flu?
Many people deal with common side effects similar to flu-like symptoms as they become fat adapted after decades of running on carbs. These temporary symptoms are byproducts of dehydration and low carbohydrate levels while your body adjusts:
- Brain fog
- Stomach pain
- Low motivation
The keto flu can often be shortened or avoided completely by taking one keto supplement, which help switch the body into ketosis instantly. They make the transition period much shorter and easier.
Keto Supplements To Boost Ketosis
Ketosis is the state where your body is actually burning fat for energy instead of carbs. Ketosis is extremely hard to obtain on your own and takes weeks to accomplish.
How To Get Into Ketosis In 3 Steps:
- Find Your Macros🥑: Use my FREE Keto Calculator
- Calculating Macros🥘: Use FREE App Cronometer
- Monitoring & Optimizing 🚥: The next step is to begin adjusting the diet so you are making progress towards your goals.
Ketosis Advancedactually helps your body achieve ketosis fast and helps you burn fat for energy instead of carbs!
How It Works:
- Take 2 Ketosis Advanced capsules daily with water.
- Eat keto-friendly meals and snacks throughout the day.
- Enjoy improved energy and focus while our body uses fat for energy!
Are You Ready To Get Started?
Hi, I’m Marc Gil, Founder of Live Well Corner.
You’re ready for a new and improved you. Congratulations.
There are so many wonderful benefits to the ketogenic diet, you can expect many positive changes, both physical and mental. So, let’s not delay and get the journey started.
Clear Your Pantry
We’re sure you have plenty of willpower, but there is no need to confront a kitchen filled with tempting sugars and carbohydrates. Make a clean sweep and pack the offending items in a box. Then donate the loot to a needy neighbor or a soup kitchen.
They will appreciate your gesture, and you are on your way to a keto lifestyle. If you have family, try to get them involved. If they refuse to refrain from eating carbs and sugar, at least insist they do so away from home. It’s a fair request.
The keto diet does not require you to live by the tyranny of the scale. As a matter of fact, as you build up healthy muscles, you might notice a slight initial gain. That’s great, so don’t worry. You should, however, have an idea of what your starting point is.
If you opted for the keto diet solely to lose weight, you’ll be able to track your progress. But don’t become a slave to the scale. The occasional weigh-in, perhaps once a week, is enough.
I recommend you to get a health & fitness tracker, you will be able to record your progress and have an extra motivation. I’ve created a collection of Essential Printables which will help you to save time, money & get back on track. You can get all printables for FREE when you purchase my 4 Weeks Keto Meal Plan Here.
What About Your Favorite Meals?
Perhaps the very thought of giving up your favorite foods has prevented you from getting started on the keto way of life. Relax. The truth is, for every dish that you love and can’t live without (yes, that includes cheesecake and mashed potatoes!), you can easily find a low-carb substitute that is just as tasty. First, let’s consider items at your market labeled “low carbohydrate.”
Labels are frustratingly deceiving, and you’d have to be a nutritional expert to understand them. All-too-frequently, off-the-shelf low carb products have simply substituted sugar for carbs, so don’t fall for that bit of deceit. You need to learn to read labels with the diligence that you’d read your wealthy uncle’s will, but your best bet is to stay away from these products and simply find healthier substitutes. The same goes for anything labeled “low fat,” which inevitably means added sugars.
Craving a taco? Use a lettuce wrap instead of a taco shell.
Do you want rice or mashed potatoes? Grate or rice a cauliflower, and you won’t be able to tell the difference.
Can’t give up your favorite pasta dish? Turn a zucchini into “zoodles” by slicing it or using a spiral cutter and enjoy your pasta.
You absolutely have to have your favorite dessert? On the keto diet, you can. Just bake with almond flour and use unsweetened applesauce and/or avocado to create some sweet smoothness.
Learn about coconut oil, which can be used as a butter substitute in sautéing, frying, and baking. Coconut oil has incredible health benefits, especially for Type-2 diabetics. On the keto diet, you’ll be able to enjoy all your favorite meals, only better.
If you just started your keto journey on your own, you will have to collect keto recipes, organise your meal plans, at least weekly, and calculate macros. These tasks are time consuming and the possibility to slow the process and results are high.
My Essential Printables help to save time, money and you will be able to organize your meal plans, shopping list, keep control, stay on a budget and more. You can get all printables for FREE when you purchase my 4 Weeks Keto Meal Plan Here.
Always Stay Hydrated
The keto diet tends to lower your insulin level, so your kidneys may be excreting more liquid than usual. Be sure to drink plenty of water.
Condiments Can Be the Enemy
Don’t assume condiments don’t count on a diet. On the keto diet, they most certainly do. Ketchup is filled with sugar. Not all salad dressings are equal.
Read the label, and never opt for the “fat-free” version. They have merely substituted sugar for fat. Ordering salads when eating out is one of your best options, but beware of the dressing that the restaurant serves. Either ask about the ingredients, or better, bring your own salad dressing.
Don’t hesitate to do that, even in a posh eatery where the Maître d’ might become spastic at the sight of you pulling salad dressing out of your bag.
Keep Track of Your Ketone Level
It’s especially important to remain aware of how your body is responding to the keto diet at the start of the diet. You can do so by doing a simple urine test. You can also purchase a blood ketone meter on Amazon. It is recommended to perform the test early in the morning.
Eating out isn’t as difficult as you may think. Even fast-food places have salads, these days. In any restaurant, stick to meat and vegetables and forego the potatoes and noodles.
You can even navigate the tricky maze in a Chinese restaurant. While abstaining from rice, you can enjoy the following: clear soups, steamed fish with vegetables, egg foo young, stir-fried dishes, Mu Shu without the wrappers are just a few suggestions.
Ask your server if your meal can be prepared without cornstarch which is frequently used as a thickener. Even if you end up in a fast food place that doesn’t have salad, simply toss the buns from your burger and just eat the meat. You can do the same at a friend’s house or at a BBQ.
The keto diet will build muscle mass and give you added energy. Don’t forget to incorporate exercise into your daily routine. It can be as simple as walking more, taking the stairs, or joining a gym.
How Long Should You Stay on a Ketogenic Diet?
The amount of time spent on the diet can vary and should be discussed with your doctor. Many people who use the ketogenic diet for weight loss remain on the diet for several weeks, until they have achieved a goal, then they turn to a paleo diet or other maintenance eating.
You do not want to lose weight only to return to your old eating habits.
Where Do You Go From Now?
You can start collecting recipes and organising your weekly keto meal plans, shopping list, calculate macros, etc… or you can check out my 4 Weeks Keto Meal Plan designed to lose weight and improve your health overall with all keto meal plans, shopping list and macros done for you. Also includes a complete keto guide and all printables.
“Lose 18 Pounds In 4 Weeks With This Easy-To-Follow Keto Meal Plan. Get HEALTHY With Delicious Keto Meals In Under 30 Minutes.”
The 4 Weeks Keto Meal Plan gives you an easy-to-follow plan and includes everything you need to be successful with the Keto Diet — both now and in the long-term.
- Take all the guesswork out with this collection of recipes that embrace speedy and delicious Keto Meals.
- 4 Weeks Quick & Easy Breakfast, Lunch, Dinner & Snacks Keto Recipes, with Directions, Weekly Shopping List & Nutritional Information.
- Have more energy than you’ve felt in years. Be sleeping better and feeling more rested when you wake up, specially it happened to me, as always I’ve had bad sleep. Notice improvements in your skin and hair.