Do you want to learn more about the Ketogenic Diet? Do you want to know how you can get started? Are you interested in losing weight with the Ketogenic Diet? Is there REAL Science behind it?
If you answered, YES to any of these questions, this is the BEGINNER'S GUIDE TO THE KETOGENIC DIET that you've been looking for...
Before You Proceed, Here's a Medical Disclaimer: We are NOT doctors. Please reach out to your healthcare provider before changing your diet or performing any drastic change to your lifestyle.
Ok, now that's out of the way, let's get started...
Our Story and Why We Started a Keto Diet
We've been struggling and failing to lose weight and adapt a healthier lifestyle for years...
We were stuck on the "Yoyo" diet approach and it was a vicious cycle of losing weight, gaining it back again, and then usually with interest (more weight).
We've tried juicing, paleo, supplements, but nothing seemed to be working. There were some diet strategies that gave me promising results, but it wasn't sustainable for me in the long run because I NEVER ate the right foods.
What is the Ketogenic Diet?
As a quick overview, the Ketogenic Diet is a type of diet where your body is induced into "Ketosis" because of the types of foods you consume. It's basically a form of diet that is low-carbohydrate, high fats and no sugars.
To best understand how to Keto Diet works, we have to look into how our body process energy. The human body is a complex system, but it's mainly fueled by these sources of energy: sugar, carbohydrates and fats. The body utilizes energy from glucose coming from sugar and starch, while fats are turned into ketone bodies.
When a body is in a state of Ketosis it burns fats instead of glucose as a source of energy. Your body will only be in a state of ketosis if there are no sugar or only a small amount of carbohydrates are available for energy.
Testing your State of Ketosis With These Strips
One of the things that we've initially learned in this journey is that when your body is in a state of ketosis, it's very easy to detect (with a non-invasive approach) if your body is indeed in this state.
You can use Ketone Testing Strips to find out your level of Ketosis. Simply collect a urine sample in midstream with your Ketone Testing Strips and within a few seconds, you'll know if you're in a state of Ketosis or not.
I was really fascinated by this because I went from really on the far side on not being in a state of ketosis to almost at the far end of ketosis.
Who should try the Keto Diet?
Personally, I've recommended it to anyone who wants to lose weight and have more energy. I've seen results within a few days for myself. I've lost weight, but most importantly, I've felt I had more energy, didn't feel sleepy after eating, and have more confidence.
But as a disclaimer, don't change your diet without medical supervision, especially if you are on a controlled diet. We are NOT DOCTORS and the information we are sharing here are based on our personal experience but SHOULD NOT BE TAKEN as Professional advice.
Do I need Supplements in a Keto Diet?
One of the things that I've asked when I first got started with the Keto Diet is if I need to take supplements. While there are numerous supplements that are Keto-compatible like the MCT Oils, I still prefer to get my supplements from WHOLE and REAL Foods.
Types of Ketogenic Diet
Upon research, I've found out that there are actually 4 types of Keto Diet, I honestly thought there was only one.
When people talk about the KETO diet, they are probably referring to the most popular type, the standard ketogenic diet (SKD). The ratio of food in this type is 75% fats, 20-25% protein and very low carb.
The high protein diet is basically having more protein at about 60% calories from fats, 35% from protein, and about 5% from carbohydrates. This type is usually used by people who are bodybuilders, weight lifters or those who want more protein on their diet.
The cyclical ketogenic diet involves high carb loading for 24-48 hours intermittently then low-carb, high fat (Keto diet) in the next few days done alternately. This type helps maximize fat loss while building body mass (for body builders).
The last type of Keto diet is the targeted type, where a specific type of carbohydrate is loaded similar to the cyclical type but in a more controlled setting. Fructose and galactose should be avoided, but Dextrose and glucose are the best sources of calories in this type as they help muscles with replenishing glycogen stores.
Join A Keto Transformation Challenge
While it seems daunting and challenging at first, doing a Keto Transformation Challenge with others has definitely been beneficial to me because there is a sense of community in achieving a common goal.
You can find communities online, usually on Facebook Groups where you can join challenges online.
Download my Keto Diet Food List
One of the first questions, you'll probably ask when getting started is what types of foods can I eat and what foods should I avoid? We've created a one-page printable document for that.
Downlod my Keto Diet Food List Here (PDF)
Keto Breakfast Options
One of the best things about the Keto Diet is that the breakfast options are still delicious. I loved eggs and bacon. Also sausages and non-gmo, gluten-free, sugar-free franks are also great!
Definitely no cereals, grains, bread, rice, or orange juice, but you'll find out that there's still lots of delicious options out there.
Keto Snack and Dessert Options
If you have a sweet tooth, you might think that your cravings will never be satisfied again. But not with these Keto-approved alternatives. Armed with sugar replacements like stevia (a plant that grows in South America) and Swerve sugar replacements, we've been able to enjoy delicious treats!
Keto Lunch and Dinner Options
Just like Keto breakfast options, there's tons of options for your lunch and dinner meals. I've personally loved fried and soup-based Keto meals.