How To Start The Keto Diet (Plus A List Of The Best Keto Diet Foods To Eat!)

What is the Keto Diet?

The ketogenic diet is a low-carb, high-fat diet that involves putting the body into ketosis – a state where your body uses fat instead of glucose as fuel. The keto diet has been proven effective in decreasing seizures in people with epilepsy, and many people in the general public have adopted the diet as a weight-loss tool. Keep reading to learn how to start the keto diet, whats the benefits, any side effects, and see the list of foods to eat!

* If you have any health concerns, make sure to check with your doctor before starting any new eating regimen.

How does the keto diet help with weight loss?

The keto diet helps with weight loss by significantly reducing the consumption of carbohydrates and increasing the consumption of fats.

This causes your body to be put in a state of ketosis where it switches from burning glucose (or carbohydrates) to burning your stored fat, resulting in weight loss.

How do you know your body is in ketosis?

For your body to enter into ketosis, it is recommended to eat under 20 grams of net carbs per day.

Net carbs are calculated by subtracting fiber (and sugar alcohol) grams from carbohydrate grams. One slice of white bread contains approximately 12 net carbs as a point of reference.

Many people on keto test the ketones in their urine to ensure they are in ketosis. You can check out these ketosis testing kits here.

What Can You Eat on Keto?

There is no one plan or list of foods for the keto diet, but Harvard nutritionists say the general recommendations are to stay in the range of 70-80% fat, 5-10% carbohydrates, and 10-20% protein of the total daily diet.

The diet focuses on whole, unprocessed high-fat, low-carb animal and plant foods.

The list of foods that are allowed on the keto diet include:

• Meat.
• Seafood.
• Eggs.
• Grass-fed butter.
• Cheese, in moderation. 
• Nuts and seeds, in moderation.
• Minimally processed oils, like avocado, coconut, and olive oil.
• Limited alcohol (champagne, dry wine, liquor straight up / on the rocks).

Vegetables that grow above ground (and are low in starch/carbs), such as:

• Avocados.
• Asparagus.
• Bell Peppers.
• Cabbage.
• Cauliflower.
• Celery.
• Eggplant.
• Spinach.

Low glycemic fruit, such as:

• Apples.
• Apricots.
• Blackberries. 
• Blueberries. 
• Cherries. 
• Cranberries (not dried).
• Grapefruit.
• Peaches. 
• Pears. 
• Prunes. 
• Plums. 
• Raspberries. 
• Tangerine. 
• Strawberries. 
• Tomato. 

If possible, opt for high-quality versions of these whole foods.

Look for organic and non-GMO produce, grass-fed and pasture-raised meat and eggs, and wild-caught fish. Look for cold-pressed extra-virgin olive oil. 

What Can’t You Eat on Keto?

When on this diet, it is recommended to avoid high carbohydrate foods. General rules for the keto diet include:

• No grains.
• No sugar.
• No high-carb fruits.
• No legumes (beans, lentils, peanuts).
• No beer.
• No margarine or processed oils, like canola oil, rapeseed oil, vegetable oil. 
  
  

Whats the Benefits of the Keto Diet?

Whats amazing about the keto diet is that it used all around the world for aiding and treating many ailments such as:

• Many people experience rapid weight loss on the keto diet.
  
• May be an effective medical treatment for reducing epileptic seizures.
  
• May help in preventing or treating certain cancers.
  
• May provide neuroprotective benefits.

People who have tried the keto diet also report benefits such as:

• Weight loss.
• Feeling great.
• Improved skin.
• Improved hormonal conditions.
• Mental clarity.
  
  

Is the keto diet healthy?

The keto diet being healthy is rather controversial. While it helps many people to lose weight quickly, it can also cause nutrient deficiencies and low blood pressure.

This diet is not recommended for pregnant women, those with pre-existing health conditions, eating disorders, or those who have had their gallbladder removed.

Challenges of the Keto Diet

Like any diet that involves eliminating a lot of the foods you are used to, keto comes with its challenges. Common challenges that people face while transitioning to keto include:

• It may be difficult to adhere to all the keto diet rules.
  
• It can be hard to remember what you can and cannot eat on the keto diet list of foods.
  
• It may be challenging to adjust your macronutrient ratio to allow for 70-80% fat at first.
  
• Letting go of carbs is especially difficult for those accustomed to the standard American diet.
  
• It can feel tedious to track macronutrients and ketone levels.
  
  

Can you do Keto as a Vegetarian?

It is definitely possible, but difficult, to maintain the keto diet as a vegetarian as you are restricting yourself from many plant-based carbohydrate foods.

You would have to rely a lot on high-fat plant foods such as avocado, nuts, and coconut oil and low-carb proteins such as tofu and cottage cheese.

Possible Side Effects of the Keto Diet

There are many concerns about possible side effects of the keto diet and how healthy it may even be. There is little research that indicates the long-term implications of this diet for the general public.

Additionally, experts express concern about:

• Too much saturated fat leading to increased LDL cholesterol and heart disease.
  
• Liver problems because of excess fat consumption.
  
• Kidney problems if there is excess protein being consumed.
  
• A deficiency in nutrients if not enough vegetables are being consumed. 
  
• Brain fog and mood swings.

Another side effect the keto diet can cause is the “keto flu” which happens while your body adjusts to being in ketosis. Symptoms of the keto flu include dizziness, mood swings, lower energy, and digestive disruption. Ketosis is also known to cause bad breath.

Tips on How to Start the Keto Diet

• Before you start the keto diet, remove any non-approved keto foods from inside your home. “Out of sight, out of mind!” The cravings are real and it is so easy to give up and cave into your favorite carb loaded snacks.

• Print/write out or purchase a keto cheat sheet or list of approved foods to eat and stick it on the fridge. You should also print out a list of foods to avoid!

• Start creating a shopping list and gathering recipes you may want to try. Search for keto recipes or meal plans for ideas to have on hand.

• There are many keto diet recipe books that can help you follow the rules and are packed with so many delicious recipes to help you forget about carbs (kind of!).

• Starting the keto diet can be made simple by prepping your meals ahead of time. This diet takes a lot of commitment and most people fail because they are unprepared.
  
  

Is it Bad to be in Ketosis All the Time?

There doesn’t seem to be any evidence that being in a regular state of ketosis is harmful to the general public. There are, however, risks to consuming high amounts of fat in the long term.

It may help to consume more healthy plant-based fats on the keto diet as opposed to overdoing it on the animal fats.

It is definitely a good idea to check with your doctor before starting this diet, especially if you have a diagnosed condition, as there may be contraindications.

Resources for the Keto Diet

The ketogenic diet has become a popular mainstream diet. There are many resources online that can help you navigate and transition to this high-fat, low-carb diet.

The diet’s restrictions and rules can be a little confusing and difficult to remember, you may want to buy a keto diet cheat sheet.

Many websites offer delicious keto-friendly recipes, such as:

• Mark’s Daily Apple
• Wholesome Yum
• Keto Diet App

Start by trying out some new recipes or meal plans to see if the keto diet is for you! If you have already been on the keto diet, whats some of your favorite snacks or meals?

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