So you've decided to start a Keto diet. Great! This article will give you everything you need to know. Starting with what the Keto diet is, how it works and all the tips, tricks and tools you'll need to be successful.
What is Keto?
The word Keto, comes from Ketogenic. Which, is the diets full name. The Keto diet is a low carb, high fat diet. That may sound a little strange at first. "Aren't I supposed to be trying to lose fat, not gain it?" Correct! You'll be eating a different kind of fat though, but I'll get into that later.
How Does It Work?
The Keto diet works by cutting out all the carbs, sugar and processed foods that cause your body to store more fat than you need. It replaces all these sugary foods and unneeded carbohydrates with fats. The good fats, the mono saturated kinds. When you make the switch in foods, your body enters a state called Ketosis.
Ketosis is simply the process of your body switching from sugar burning mode, to fat burning mode. The reason this is so great for you is because when your body is in fat burning mode it will also burn the excess fat stored around your body as fuel.
YEP, it literally burns the fat away for you. If you switch back to eating sugary foods though, your Ketosis will stop and you'll have to start back over from square one.
Is It Safe?
Its actually perfectly safe, there have been many studies done on the effects of ketosis. That's not to say there are no side effects, at least at first. During the gap between you cutting out sugar and moving to eating fats instead, and your body starting ketosis, there can be some drawbacks.
Because your body is missing a huge source of its energy (sugar and carbs) you may feel tired and sluggish for a while. Your body avoids burning excess fat on you as it's stored for emergency supply. Once your body realizes the sugar isn't coming back, it'll start burning your tummy fat don't worry!
Conversely, if you eat sugar again during ketosis your body will start trying to conserve your body fat again. So try your best to stick to the Keto diet!
There is normally a few days between cutting out sugar and entering ketosis, it's different for everybody so it could take less time or it could take more. Stick with it and you'll get there.
What Can I Eat?
Just because you're starting a new diet, doesn't mean you can't eat loads of delicious foods. I bet the main thing you worried about when you were wondering how to start Keto diet was what would you still be able to eat? Lots of things!
You can still eat meats and vegetables, you can even eat oils. Olive oil, canola oil, sunflower oil, Avocado oil, even avocados themselves. You should try to limit your red meat intake though for cholesterol reasons but it's still fine to eat.
What Fats Specially Can I Eat?
The main fats you want to be focusing on are called mono saturated fats. This means that you want to be eating foods like avocado, eggs, all kinds of nuts and low carb veggies. It's also means you should be eating as much fatty fish (especially salmon), pork, chicken and turkey as you can.
What Can't I Eat?
You can't eat anything sugary, no sweets or chocolate obviously, that even includes fruit. Fruit may be good for you in moderation but the sugars in fruit can and will bring you out of ketosis. Best to cut fruit out all together to be on the safe side.
You should avoid eating Carbs too, carbs turn to sugars when your body breaks them down, and they too can kick your ketosis to the curb. Avoid grains, cereals, legumes even potatoes should be avoided. No pasta or rice either.
What Can I Drink?
Sticking to your new drinking routine is probably the hardest part of how to start Keto diet. You should really only drink water. Or water type drinks. Black coffee is fine, some types of tea (black or green) are also okay. It can be hard to stick to such, you could say, boring set of drinks but it'll really pay off in the long run.
WARNING! Don't eat any "sugar free diet foods" they're full of sugar alcohols which will also bring you out of ketosis.
What Can't I Drink?
Here it goes. You can't drink ANY alcohol. Alcohol is also high in sugar, it'll kick your right out of your ketosis and ruin all your hard work. I know it might be tempting to reward yourself with a drink. But it really isn't worth it in the long run.
You also can't drink fizzy drinks, fruity teas, ice teas, fruit juice or basically anything but water sadly.
Physical Benefits of Keto:
The most obvious and most important one! The Keto diet shreds fat and helps you keep it off. It's a very successful diet for most people you have a good chance of finding success with it.
A lot of people wonder how to start Keto diet because they're worried about their cholesterol. Lowering your cholesterol and can be life saving for some people, especially as they get older.
Lowered Risk of Heart Disease
Because of the weight loss and improved cholesterol your chance of getting heart disease or heart attacks drops massively! Keto keeps your heart ticking!
The Keto diet can even clear up your acne leaving your skin clearer, smoother and much nicer looking. This can boost your self-esteem leaving you looking great AND feeling great!
Keto Can Help In So Many Ways!
The Keto diet can help you in so many ways, it really is worth a shot. If you're unsure whether the diet is for you, you could always discuss with a doctor. Remember, not every diet works the same speed for every person. Don't get too disheartened if it takes a little longer to see the progress. You'll get there!