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Keto Diet For Beginners – Complete Guide

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Keto Diet

A healthy life is, of course, everyone’s dream, but dreams are never easy to achieve. For living a healthy life, one has to put a lot of consistent efforts and earn his goal. A major element that contributes to a healthy life is quality food. Always remember eating the right portion of food at the right time is the rule to a fit life. Any attempt to violate this rule causes an effect on the quality of life. Like all other types of diets, the keto diet is also very helpful in maintaining our health and keeping our body in shape. But before starting a keto diet, you must know about several other questions related to it, such as its working, benefits, side effects, etc., so that you can decide whether you want to opt it or not. Keep reading below to know all about the keto diet.

What do we mean by keto diet

A keto diet is a diet that is low in carbs and high in fats. Keto diet is often referred to as the ketogenic diet in common terms. In this diet, you have to consume as few carbohydrates as possible, take a balanced quantity of proteins, and munch as much fat as possible. The decrease in carbohydrate intake initiates a process called ketosis in the body. Ketosis is a metabolic process that triggers fat burning to provide the body with energy for carrying out daily tasks.

How does the keto diet work

As you decrease the carbohydrate intake of your body and increase the fat consumption, your liver starts producing chemical molecules (ketones) by utilizing fats. These chemical molecules then work as a fuel source for the body.

Why are ketones formed

The most important organ of our body that demands the highest amount of energy is our brain. But it is not possible for our brain to take energy directly from the fat content that we consume. For this reason, the fat has to be converted into some other energy source (ketones) that can be utilized by your brain. This is why ketones are formed.

Is ketosis helpful in weight loss

People have different observations regarding the effectivity of ketosis in weight loss; some says that it while some don’t favor this answer. The results completely vary from person to person. Generally, if we talk about the expert answers, we get to know that ketosis is an outstanding weight loss strategy. This is because the burning of body fat leads to the loss of appetite, which ultimately favors weight loss.

What are the benefits of a keto diet

It lowers the blood sugar and insulin levels

Keto diet is beneficial for people who are a victim of diabetes and insulin resistance. As per the research, cutting down on carbohydrates is a great option for lowering down blood sugar and insulin levels. Statistics say that a keto diet may lower insulin medications by 50%.

It reduces the effects of PCOS

Polycystic Ovary Syndrome abbreviated as PCOS is a hormonal issue that is commonly faced by people these days. Women having PCOS are more likely to get obese and become diabetic. A keto diet is good for such women as it reduces the risk of weight gain and diabetes.

 It causes a rise in the energy levels

As the body changes to ketosis (burning of fat to form ketones) from glycolysis (burning of carbs to form sugars), your body feels more energetic and active. You can use this extra energy for doing extra workouts and exercises to make the diet result even more fruitful.

It produces a feeling of satiety

Keto diets are proven to cause a loss in appetite, but this loss demands some time. Once your body adjusts to the process of ketosis, then you feel less hungry and have reduced cravings. This diet also makes you feel full, causing your meals to decrease.

It improves your brain strength

Ketones serve to be the instant fuel sources for your brain. As per research, the energy provided by ketones can fulfill 70% of the brain’s energy requirement. More than 60% of our brain composition is fat, actually. This is why energy derived from fats tends to be more helpful in improving brain functioning. Moreover, it has been discovered that the keto diet also leads to improvement in our memory. People who consume fewer carbohydrates are more likely to stay active and confident than people who have excessive carbohydrate intake.

Which foods are allowed in the keto diet

There are various foods which you can take during your keto diet including:


Also, that keto diet allows you to take some of the vegetables, including cabbage, broccoli, cauliflower, lettuce, peppers, spinach, zucchini, avocado, eggplant, asparagus, mushrooms, green beans, onions, tomatoes, cucumber, and olives.


In meat, you are allowed to have chicken, ground beef, bacon, turkey, sausages, pork, steak, lamb, and ham. But what you need to keep in mind is to consume only a balanced quantity of meat if you want your keto diet to turn out effective.


You can easily enjoy the perks of seafood, even if you are on a keto diet. A wide range of seafood that you can have included salmon, trout, snapper, tuna, catfish, cod, clams, lobsters, scallops, halibut, oysters, crabs, and mussels.

Artificial Sweeteners 

The best part about the keto diet is that you don’t need to completely cut down on sugar intake. You can opt for consuming a limited quantity of artificial sweeteners such as sucralose or stevia.

High-Fat Dairy

In dairy intake, you must keep your focus on high-fat dairy products such as cheese (both soft and hard), cream cheese, heavy cream, and sour cream. These high-fat products help in showing positive results of your keto diet.

Fats and Oils

In the category of fats and oils, you can have ghee, butter, lard, mayonnaise, coconut oil, avocado oil, and olive oil. Consume a good amount of fat, as the fat content is what you majorly have to take in a keto diet.


In this category, you are allowed to consume peanuts, almonds, walnuts, hazelnuts, macadamia nuts, and pecans. Moreover, you can also opt for other nut sources such as peanut butter or almond butter.


Berries are allowed in keto diet but only in a limited quantity. You can choose any of your favorite berries, including blackberries, raspberries, or blueberries. Some other things including eggs, spices & unsweetened tea or coffee.

Which foods are not allowed in the keto diet

Do not add starchy vegetables such as peas and potatoes to your diet.

Avoid all kinds of lentils.

Do not consume low fat dairy products.

Avoid fruits other than those mentioned above.

Avoid snacks such as crackers and potato chips.

Stay away from grains, including pasta, rice and oatmeal.

What are the side effects of a keto diet





Kidney Stones

Excessive thirst

Frequent Urination

Vitamin Deficiency

Sweating and chills

Lightheadedness and shakiness


The results of the keto diet vary with the body type and condition of different people. Some people may find it useful for them while some don’t. Always consult your doctor before switching to a keto diet and make sure you are not at risk of any harmful reactions.

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