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The ketogenic diet is a high-fat, low-carbohydrate diet that has been shown to have many health benefits. It’s also known as the “keto” diet, and it’s getting more and more popular each year.
Unlike many fad diets, the ketogenic diet has been around since the 1920s and is based on sound physiology and nutrition research.
The keto diet works for so many individuals because it tackles hormonal imbalances, especially insulin resistance coupled with high blood sugar levels, and the cycle of calorie restriction and “bingeing” on empty calories owing to hunger. However, these are only a handful of the keto diet’s instant benefits.
This low-carb diet isn’t about counting calories, limiting portion sizes, exercising excessively, or using willpower to lose weight. Instead, it works because high-fat, low-carb meals change the body’s “fuel source” from glucose (or sugar) to dietary fat.
When you make that transition, your body enters a condition known as “ketosis,” which burns fat instead of sugar. If you’re new to this kind of diet, a keto diet for beginners, also known as keto fundamentals, is surprisingly easy to follow. How to Follow the Keto Diet:
- First, reduce the number of carbohydrates consumed.
- Second, increase your intake of good fats, which aid in the creation of satiety.
- Your body is now forced to burn fat and generate ketones instead of glucose since it doesn’t have access to it.
- You’ve officially entered ketosis when your blood levels of ketones reach a specific group.
- This condition causes your body to lose weight steadily and quickly until it achieves a healthy and stable weight.
What Is the Keto Diet?
What precisely is a ketogenic diet? The traditional ketogenic diet is an extremely low-carb diet created in the 1920s by doctors at Johns Hopkins Medical Center for patients with epilepsy.
Fasting – eliminating all meals for a short period (such as with intermittent fasting), including those that supply carbs — was shown to help patients have fewer seizures and have other beneficial impacts on body fat, blood sugar, cholesterol, etc., appetite levels.
Because long-term fasting is not a practical option for more than a few days, the keto diet was created to imitate the same positive benefits.
Essentially, the keto diet for beginners works by “tricking” the body into behaving as though it is fasting (while enjoying the advantages of intermittent fasting) by removing all glucose from carbohydrate meals. Thus, the conventional keto diet is now referred to as the “low-carbohydrate” or “very-low-carbohydrate ketogenic diet,” among other terms (LCKD or VLCKD for short).
The traditional keto diet is based on drastically limiting your consumption of all or most sugary and starchy foods (carbohydrates). When we consume these meals, our blood sugar levels are broken down into sugar (insulin and glucose). If these levels rise too high, additional calories are much more readily stored as body fat, resulting in undesired weight gain. Conversely, when glucose levels are reduced due to a low-carb diet, the body begins to burn fat instead, producing ketones that may be detected in the blood (using urine strips, for example).
Keto diets, like other low-carb diets, operate by removing glucose from the body. Our bodies typically work on glucose (or sugar) for energy since most people eat a high-carbohydrate diet. However, we can’t produce glucose and only have enough stored in our muscle tissue and liver for approximately 24 hours. When dietary sources of glucose become scarce, we begin to burn stored fat or fat obtained from meals.
As a result, when you follow a ketogenic diet plan for beginners, your body burns fat for energy instead of carbs. As a result, most individuals lose weight and extra body fat quickly, even when they consume enough fat and calories in their daily diet. Another significant advantage of the keto diet is that you don’t have to watch calories, feel hungry, or burn many calories by exercising for hours.
In some respects, it’s comparable to the Atkins diet, which increases the body’s fat-burning capacity by consuming mainly low-carb meals while excluding high-carb and sugar items. When you take glucose out of carbohydrate meals, your body will start using fat for energy instead. The main distinctions between the traditional keto and the Atkins diets are that the former stresses better keto fats, less total protein, and no processed meat (such as bacon). At the same time, the latter has more evidence to support its effectiveness.
Indeed, the contrasts with Atkins expose some of the most common keto diet misconceptions, such as it being another high-protein diet, advocating any kind of fat, and having no scientific evidence to back up the advantages. Simply put, they are nutrition deceptions.
So, is the keto diet good for you? If it’s done the Atkins way? No. But what if you just eat healthy fats, leafy vegetables, and organic meats? Yes, absolutely.
What Is Ketosis?
What precisely does the term “keto” mean? Keto refers to the state of ketosis that occurs due to following the standard ketogenic diet, which is why it’s also known as “the keto diet” or “ketosis diet plan.”
Following a ketogenic diet puts your body into “ketosis,” a metabolic state in which most of your body’s energy comes from ketone bodies in the blood rather than glucose from carbohydrate meals (like grains, all sources of sugar, or fruit, for example). This is in contrast to a glycolytic condition, in which blood glucose (sugar) is the primary source of energy for the organism (or energy).
This condition may also be reached by fasting for many days, although this isn’t sustainable for more than a few days. (This is why some beginning keto diet programs mix intermittent fasting with keto to boost weight loss.)
Although dietary fat (particularly saturated fat) has a poor reputation for causing weight gain and heart disease, it is your body’s second most preferred energy source when carbs are unavailable.
How to Enter Ketosis?
Many individuals wonder whether the keto diet is adequate. Of course, but only if you can get your body into ketosis in the first place. In a keto diet for beginners, here’s how to get your body into ketosis and start burning body fat for fuel:
- The amount of glucose consumed from carbohydrate foods (grains, starchy vegetables, fruit, etc. is significantly reduced.
- This causes your body to turn to fat as a fuel source (think avocados, coconut oil, salmon).
- Meanwhile, the body begins to burn fat instead of glucose and generates ketones without glucose.
- A condition of ketosis is reached when ketone levels in the blood reach a specific threshold.
- High ketone levels cause rapid and consistent weight reduction until you achieve a healthy, stable body weight.
Do you want to know how many carbs you can consume and still be in ketosis? The original ketogenic diet, developed for epilepsy, consists of obtaining approximately 75% of calories from fat sources (such oils or fattier cuts of meat), 5% from carbs, and 20% from protein. However, for most individuals, a less rigorous version (what I refer to as a “modified keto diet”) may still help them lose weight safely and quickly.
To transition and stay in this condition, 30–50 net grams of total carbohydrates are usually advised to begin with. This is a more moderate or flexible approach, but it may be intimidating initially.
Once you’ve become used to “eating keto,” you may reduce your carb intake even more (but only on occasion) to about 20 grams of net carbohydrates per day. Many keto dieters try to stick to this conventional, “strict” quantity for optimal results, but keep in mind that everyone is a little different.
6 Major Advantages
1. Loss of weight
Weight reduction is generally regarded as the most important of the numerous advantages of a keto diet since it may be significant and occur fast (especially for those who start very overweight or obese). In addition, the keto diet “achieved better long-term body weight and cardiovascular risk factor management when compared to individuals assigned to a conventional low-fat diet (i.e., a restricted-energy diet with less than 30% of energy from fat),” according to a 2013 study published in the British Journal of Nutrition.
The ketogenic diet is one of the most researched weight-loss methods in recent years. Many studies have demonstrated that this kind of dietary strategy has a solid physiological and biochemical foundation and may lead to successful weight reduction and improvements in various cardiovascular risk factors.
Keto diet weight loss is a genuine phenomenon because high-fat, low-carb diets may help suppress appetite while promoting weight reduction due to hormonal impacts. As previously said, when we consume relatively few carbohydrates-rich meals, we produce less insulin. With decreased insulin levels, the body can use current fat reserves for energy rather than storing additional energy as fat for later use.
Keto diets are rich in healthy fats and protein, and they’re also satisfying, which may help you consume less empty calories, sweets, and junk foods. Since sugary beverages, cookies, bread, cereals, ice cream or other sweets, and snack bars are off-limits, it’s simple for most individuals following a healthy low-carb diet to consume a reasonable number of calories, but not too many.
Lymphoma is a leg or arm swelling caused by a blockage in the lymphatic system, which is often caused by lymph node removal or injury due to cancer therapy. Patients with obesity and lymphedema were included in a 2017 research and were put on a ketogenic diet for 18 weeks. As a result, the weight and volume of the limbs were both substantially decreased.
The most prevalent endocrine disease, polycystic ovarian syndrome (PCOS), affects women of reproductive age. Obesity, hyperinsulinemia, and insulin resistance are all symptoms. Pilot research put 11 women on a low-carbohydrate ketogenic diet for 24 weeks (20 grams or less per day). The five people who finished the trial dropped an average of 12% of their body weight and had a 54% reduction in fasting insulin. In addition, two ladies who had previously struggled with infertility got pregnant.
2. Lower Your Chances of Getting Type 2 Diabetes
This fat-burning mechanism has more advantages than just assisting us in losing weight; it also aids in the regulation of hormones such as insulin, which plays a part in the development of diabetes and other health issues. Insulin is produced in response to increased blood glucose (a spike in sugar circulating in our blood) when we consume carbs, and insulin levels rise. Insulin is a “storage hormone” that instructs cells to store as much available energy as possible, first as glycogen (muscle glycogen) and subsequently as body fat.
The keto diet works by removing carbs from your regular diet and keeping your body’s carbohydrate reserves almost empty, avoiding too much insulin from being released after eating, and maintaining appropriate blood sugar levels. This may aid in reversing “insulin resistance,” which is the fundamental cause of diabetic symptoms. Low-carb diets have been found to improve blood pressure, postprandial glycemia, and insulin secretion in studies.
Since a result, people with diabetes on insulin should consult with their doctor before beginning a ketogenic diet, as insulin doses may need to be modified.
3. Lower Your Heart Disease Risk
The keto diet may help you lower your risk of heart disease by lowering your cholesterol and triglycerides. Despite its high-fat content, the keto diet is unlikely to affect your cholesterol levels negatively. Furthermore, it can reduce cardiovascular disease risk factors, particularly in obese people.
According to one research, following the ketogenic diet and eating from the keto diet foods list for 24 weeks reduced triglycerides, LDL cholesterol, and blood glucose levels in a large proportion of patients while boosting HDL cholesterol levels.
4. Assist in Cancer Prevention
Specific tests have shown ketogenic diets to “starve” cancer cells. On the other hand, highly processed, pro-inflammatory, and poor in nutrients may feed cancer cells, leading them to multiply. What is the link between excessive sugar intake and cancer? Normal cells in our bodies can utilize fat for energy, but cancer cells are thought to be unable to switch their metabolism to use fat rather than glucose.
Several medical studies, including two from the University of Iowa’s Holden Comprehensive Cancer Center’s Department of Radiation Oncology and the National Institutes of Health’s National Institute of Neurological Disorders and Stroke, show that the ketogenic diet is an effective treatment for cancer and other serious health issues.
As a result, a keto diet that cuts out refined sugar and other processed carbs may help to prevent or treat cancer. It’s no accident that the keto diet includes some of the most excellent cancer-fighting nutrients.
5. Fight Neurological Disorders and Brain Disease
For over a century, ketogenic diets have been used to treat and even cure neurological diseases and cognitive impairments, such as epilepsy, Alzheimer’s symptoms, manic mania, and anxiety.
According to research, cutting glucose levels with a very low-carb diet causes your body to generate ketones for fuel. This modification can assist with neurological diseases and cognitive impairment and seizure management. Instead of the cellular energy pathways that aren’t working correctly in individuals with brain problems, the brain may utilize this alternate energy source.
The medium-chain triglyceride ketogenic diet is a similar therapeutic diet for drug-resistant epilepsy. MCT oil is utilized extensively since it is more ketogenic than long-chain triglycerides. As an alternative to the keto diet, another dietary treatment for epilepsy called Low Glycemic Index Treatment (LGIT) was established in 2002. LGIT keeps track of the overall quantity of carbs eaten each day and concentrates on those with a low glycemic index.)
Alzheimer’s patients on a ketogenic diet showed clinical improvement, which was accompanied by increased mitochondrial activity. In addition, a study published in the European Journal of Clinical Nutrition suggested that ketogenic diets could be used to treat various neurological disorders other than epilepsy and Alzheimer’s, including headaches, neurotrauma, Parkinson’s disease, sleep disorders, brain cancer, autism, and multiple sclerosis.
The report says that, while these diseases are distinct, the ketogenic diet appears to be particularly effective for neurological issues due to its “neuroprotective effect” — the keto appears to correct abnormalities in cellular energy usage, which is a common feature of many neurological disorders.
Research in mice found that a keto diet slowed disease development in both ALS and Huntington’s disease. In addition, more than one animal research has found that the low-carb, high-fat diet or intermittent fasting may help with weight reduction, glucose management, and neuroprotection.
It has also been found to decrease disease development in ALS and Huntington’s disease animal models.
The ketogenic diet, according to researchers, may also assist individuals with schizophrenia to regulate the pathophysiological processes that cause symptoms, including delusions, hallucinations, lack of restraint, and erratic behavior. For example, according to one research, the keto diet increased kynurenic acid (KYNA) levels in the hippocampus and striatum, which increases neuroactive activity. In addition, researchers discovered that individuals with schizophrenia tended to consume more carbs shortly before a psychotic episode, which led to several studies linking gluten removal to better symptoms.
Although the keto diet’s precise function in mental and brain problems is unknown, it is effective in schizophrenic patients. Furthermore, it helps to cure many of the adverse effects of traditional brain-disease medicines, such as weight gain, type 2 diabetes, and cardiovascular risks. However, more study is required to fully comprehend the function of the ketogenic diet in treating or improving schizophrenia since the only studies currently accessible are animal studies or case studies, although the advantages of a low carbohydrate, high-fat diet in neurology seem encouraging.
6. Live a Longer Life
There’s even evidence that a low-carb, high-fat diet (such as the keto diet) may help you live longer than a low-fat diet. High carbohydrate consumption was linked to a greater risk of overall death in a research published in the medical journal The Lancet, which looked at over 135,000 people from 18 countries. Total fat and specific kinds of fat were linked to a reduced risk of total mortality. Total fat and fat types were not related to cardiovascular disease, myocardial infarction, or death from cardiovascular disease.
Saturated fat consumption showed an inverse relationship with the risk of having a stroke, indicating that the more saturated fat someone consumed daily, the more protection they seemed to have against having a stroke.
The keto diet also seems to aid in the induction of autophagy, which aids in the removal of damaged cells from the body, including senescent cells that no longer serve a functional role but still exist inside tissues and organs. For example, in animal experiments, when rats are fed a ketogenic diet, autophagic pathways are activated, decreasing brain damage during and after seizures.
In reality, autophagy induction is a standard biohacking method for removing symptoms of aging, and keto is one way to do it.
Starting a Ketogenic Diet
Depending on your particular objectives and present state of health, the precise ratio of recommended macronutrients (or “macros”) in your daily routine (grams of carbohydrates vs. fat vs. protein) may vary. In addition, your age, gender, degree of exercise, and current body composition may influence how much carbs and fat you consume.
A focused keto diet has traditionally restricted carbohydrate consumption to 20–30 net grams per day. The quantity of carbohydrates left after the dietary fiber is taken into account is called “net carbs.” Because fiber is indigestible once consumed, most individuals do not include it non their daily carbohydrate allowance.
In other words, total carbohydrates minus fiber grams equals net carbs. It’s the carbohydrate numbers that matter the most.
Fats usually supply 70 percent to 80 percent of total daily calories on a “strict” (standard) keto diet, protein 15 percent to 20 percent, and carbs only about 5%. However, a more “moderate” approach to the keto diet is a viable choice for many individuals since it allows for a smoother transition into extremely low-carb eating and more flexibility (more on these types of plans below).
On a keto diet, what can you eat? Here are some general guidelines for following the keto diet, regardless of whatever plan you choose:
1. Do not overindulge in protein
The keto diet differs from previous low-carb diets in that it does not need “protein loading.” Protein isn’t as important as fat in the keto diet. The reason for this is because the body can convert protein to glucose in tiny quantities, which means that overeating it, particularly in the early stages, would slow down your body’s shift into ketosis.
Protein should be consumed at a rate of one to 1.5 grams per kilogram of ideal body weight. Divide your desired weight by 2.2 to convert pounds to kilograms. For example, a lady weighing 150 pounds (68 kilograms) should consume 68–102 grams of protein each day.
2. Keep track of your macros
Your macronutrients are your fat, protein, and net carbohydrate grams (not to be confused with calorie tracking!). It may be challenging to keep track of your macros and net carbohydrates, so I recommend downloading a keto app that contains a keto diet calculator. It will assist you in staying on track.
3. To increase your chances of success, consider using some keto supplements
Exogenous ketones (sometimes known as “keto diet pills”) are a popular keto supplement that may help you reach and maintain ketosis faster. (Do not mistake exogenous ketones with raspberry ketones, which do not increase ketone levels in the body or resemble endogenous ketones and should not be used in your diet.)
Consider supplementing with the amino acid leucine, one of the essential ketogenic amino acids in the body, since it can be broken down straight into acetyl-CoA. While most amino acids are metabolized to glucose, leucine produces acetyl-CoA, which may generate ketone bodies. It may also be found in low-carb meals like eggs and cottage cheese.
4. Drink plenty of water
It’s also critical to drink enough water, which is the most essential of all keto beverages. Getting enough water keeps you from feeling tired, improves digestion, and suppresses appetite. Detoxification needs it as well. Aim for 10–12 eight-ounce glasses of water each day.
5. Do not deceive yourself
Finally, there are no cheat days or even cheat meals on the keto diet! Why?! Because a meal high in carbohydrates will knock you out of ketosis and send you back to square one.
However, if you give in and have a cheat meal, anticipate some of the keto flu symptoms to return. But take heart in the fact that if you’ve previously achieved ketosis, your body will be able to return to it swiftly, if not faster than before.
9 different types of keto diets
What exactly is the ketogenic diet? Is the ketogenic diet both safe and healthy? Well, with a popular diet like keto, there are many different variations of keto meal plans to follow, so the answer to both queries is partly dependent on whatever form of the ketogenic diet you attempt. We now have nine different kinds of keto diets!
Do you want to know how many carbs you can consume and still be in ketosis? The classic ketogenic diet plan was designed for people with epilepsy and adhered to exact macronutrient ratios. However, there are a variety of different keto diet programs available.
The following are the most popular keto diets:
- The standard ketogenic diet (SKD) obtains approximately 75% of calories from fat sources (such as oils or fattier cuts of meat), 5% from carbs, and 20% from protein.
- The modified ketogenic diet (MKD): this keto meal plan restricts carbs to 30% of total calories consumed while boosting fat and protein consumption to 40% and 30%, respectively.
- If sticking to a very low-carb diet every day, particularly for months at a time, you may want to try a carb-cycling diet instead. Carb cycling increases carbohydrate consumption (and occasionally overall calories) only when and in the appropriate quantities, typically 1–2 times per week (such as on weekends).
- The targeted ketogenic diet (TKD) advises you to stick to the keto diet but permits you to consume carbohydrates around exercises. So you’ll be consuming carbs on days when you workout.
- RKD (restricted ketogenic diet): This ketogenic eating plan is designed to treat cancer and limit calories and carbs. According to specific research, calorie restriction and ketosis may aid in the treatment of cancer.
- HPKD (high-protein ketogenic diet): This variant of the keto diet is popular among bodybuilders and elderly individuals who wish to maintain their muscle mass. Rather than 20 percent of the diet, protein now accounts for 30 percent. Meanwhile, fat is reduced to 65 percent of the diet, while carbohydrates remain at 5%. (Kidney patients should use caution while increasing their protein intake.)
- Yes, both a vegan ketogenic diet and a vegetarian ketogenic diet are feasible. There are lots of low-carb, nutrient-dense vegan and vegetarian meals in place of animal products. Nuts, seeds, low-carb fruits and vegetables, leafy greens, healthy fats, and fermented foods are great options on a plant-based keto diet. The ketotarian diet also mix keto with vegetarian, vegan, and pescatarian diets for better health.
- Dirty keto diet: The term “dirty” is apt because these keto diets follow the exact strict percentages (75/20/5 of fat/protein/carbs), but instead of focusing on healthy fats like coconut oil and wild salmon, you’re free to eat naughty but still keto-friendly foods like bacon, sausage, pork rinds, diet sodas, and even keto fast food. This is something I strongly advise against.
- Last but not least, the lazy keto diet is often mistaken with dirty keto. However, they are distinct in that the term “lazy” relates to a lack of attention to fat and protein macronutrients (or calories, for that matter). Meanwhile, what’s the one thing that hasn’t changed? Do not consume more than 20 net carb grams per day. Some individuals prefer this version to begin with or finish with since it is less scary. However, I will warn you that your outcomes will be less spectacular.
How to Know whether Keto Works
In the absence of glucose, which is usually utilized by cells as a fast source of energy, the body begins to burn fat and generate ketone bodies (hence the name “ketone diet”). You enter a state of ketosis when your blood ketone levels hit a specific group, which generally leads to rapid and steady weight reduction until you achieve a healthy, stable body weight. See this keto diet review for a before and after comparison of 30 days on the keto diet.
To summarize a complicated process, you achieve this fat-burning state when your liver breaks down fat into fatty acids and glycerol through a process known as beta-oxidation. Acetoacetate, beta-hydroxybutyrate, and acetone are the three main kinds of water-soluble ketone bodies generated in the liver.
The body subsequently converts these fatty acids into ketones, an energy-rich molecule that circulates through the circulation. Ketogenesis is a process in which fatty acid molecules are broken down, and a particular ketone body called acetoacetate is produced, which provides energy.
The ultimate consequence of the “ketone diet” is that you remain fuelled by circulating high ketones (also known as ketone bodies) — which is what’s responsible for changing your metabolism and turning you into a “fat-burning machine,” as some people like to remark. Being in ketosis differs from being in a “glycolytic state,” in which blood glucose (sugar) serves as the body’s energy source, in terms of how it feels physiologically and psychologically and its effect on the body.
Is ketosis harmful to your health? Certainly not. It’s the polar opposite. When opposed to running on carbohydrates and sugar all day, many people believe that burning ketones is a more “cleaner” approach to remain energetic.
This is not the same as ketoacidosis, a severe diabetic complication when the body generates too many ketones (or blood acids).
The aim is to maintain you in this fat-burning metabolic state until you reach your desired set point. According to some studies, this may be a new way to cure diabetes naturally.
What to Eat on a Keto Diet?
Try some of these delicious, nutritious, and simple keto meals, keto fat bombs, and keto snacks to get you started.
Here’s a rundown of things you may want to buy at the grocery store if you’re following a ketogenic diet:
- Leafy greens, mushrooms, tomatoes, carrots, broccoli, cabbage, Brussels sprouts, spinach, kale, sea vegetables, peppers, and other vegetables should all be consumed in large quantities. Some of them should be high-fiber keto meals that assist you in maintaining a low net carb intake.
- Grass-fed beef, pasture-raised chicken, cage-free eggs, bone broth, wild-caught fish, organ meats, and raw dairy products, such as raw goat cheese, are all high-protein, low-carb, or no-carb options.
- If you’re a vegetarian or vegan, don’t worry; a vegetarian or vegan keto diet is entirely possible.
- Olive oil, coconut oil, grass-fed butter, palm oil, nuts, and seeds are examples of healthy fats that are low-carb or no-carb.
- Fruits are limited, although berries and avocado (yep, it’s a fruit) are permitted.
- Want something sweet but don’t want to eat any carbohydrates or artificial sweeteners? Stevia and monk fruit are good choices.
- Avoid meals produced with white flour or wheat flour products, added table sugar, conventional dairy, bread, and other processed grains like pasta, sweetened snacks like cookies and cakes, most packaged cereals, sweetened beverages, ice cream, and pizza, which are rich in calories and low in nutrients.
Take Care of the Ketogenic Diet
Remember that the ketogenic diet will alter your metabolism, causing you to enter ketosis and switch from sugar to a fat burner. Those are significant changes for your body, and you’ll almost certainly experience some keto flu symptoms.
Feeling weary, having trouble sleeping, digestive problems such as constipation, weakness during exercises, being irritable, losing libido, and having foul breath are possible keto flu symptoms and side effects. Fortunately, these side effects aren’t ordinary and usually only last 1–2 weeks. (And, sure, you can gain muscle while on a ketogenic diet.) In addition, as your body adapts to being in ketosis, your symptoms will fade.
If a ketogenic diet is being used to treat epilepsy in a kid, physician supervision is required. Consider carb cycling or a modified keto diet that does not drastically limit carb consumption if you’re incredibly active and don’t have much body fat.
- Ketogenic diets were first designed to assist children with epilepsy (especially those who didn’t respond to conventional therapies). Still, highly low-carb diets help adults with various chronic health issues, including obesity, cancer, and diabetes.
- Is the ketogenic diet effective? Yes! Because insulin levels are reduced, and the body is forced to burn stored body fat for energy, even a keto for beginners diet will result in rapid and consistent weight reduction.
Frequently Asked Questions
How do I start keto for beginners?
A: To start keto, you should first consult your doctor to make sure that it is safe for you to do so. Then, you need to eat less than 50 grams of carbohydrates per day. You can also consult a dietitian or nutritionist for more information on how much carbs you should be eating each day.
What do I eat when I first start keto?
A: You can eat almost anything. Many people recommend starting with a ketogenic diet, but it is unnecessary.
How soon after beginning keto Will I be in ketosis?
A: It can take up to 2-3 weeks for you to be in ketosis.
- the complete ketogenic diet for beginners pdf
- keto for beginners – free
- keto recipes
- keto food list for beginners
- keto diet plan for beginners
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