The Beginner’s Guide To Losing Weight On Keto

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Read this article and you’ll have all of the information you need to know about losing weight on a ketogenic diet.

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Trying to find information on the Keto Diet is overwhelming. Within minutes, you are lead to a multitude of websites, all giving you pages upon pages of guides, tips, and facts. If you are anything like me, it’s easy to get overwhelmed and bench this diet project of yours.

You’ll pick it up in a few weeks, when you have the time to sort through everything that has just appeared. Or, you’ll choose a different fad diet, something simple, and start again. Maybe you’ll sort through the info, start with what seems like the beginning, and spend time researching
later to figure out what you’ve missed. Luckily, you don’t have to do that anymore.

In this guide, you’ll find a simple and easy way to start to Keto Diet, enter Ketosis, maintain Ketosis, and get the results you are looking for.

Many people are drawn to the Keto Diet as a weight loss diet. Others, want to increase their mental and physical energy. Even those who want to control health issues, like epilepsy, diabetes, and cancer, use this diet as an aid. As you go through this guide, it will be important to keep your Keto Diet Goals at the font of your mind.

This guide will give to you an easy overview of what you will be doing, what you should expect, what you will need to purchase, and what you need to get started.

In all honesty, the first 14 days won’t be easy. You will be training your body to work in a new way. You will be depriving your body of what it thinks it needs and you will experience the Keto Flu and carbohydrate deprivation.

READ ALSO: The Beginner’s Guide To The Keto Flu

Follow the steps laid out in this guide to maximize your chances of being successful.

When you start to experience the negative, and “not-so-fun” initial side effects, don’t give up!

The fact that you’ve gotten this far is an achievement in itself. You have committed to living a healthier lifestyle, and are ready to take the next step in your health and wellness journey. You
are so close to reaching that next level!

Like every diet, the Keto Diet can be specialized and made to fit your personalized diet goals.

In this guide, we will focus on the most basic plan, the Standard Keto Diet (SKD). This is great starting point, and should be your guide for at least one year. After you have mastered the SKD, you can transition to other variations of the diet should you choose.

Where The Keto Diet Started

In 1924, Dr. Russell Wilder developed the Ketogenic Diet at the Mayo Clinic.

The diet was created to treat epilepsy patients, and did so fantastically! When new anti-seizure medications surged in the 1940s, the diet
fell out of fashion, but was still used to treat patients who received no relief from the medications.

The creation of the diet came from a breakthrough where doctors realized that eating High-Fat, Low-Carb (HFLC) diet produces the same ketones as your body produces while fasting. In test groups, the groups eating the HFLC diet were much more successful than the fasting patients, as
the HFLC patients got to eat until they were full and satisfied!

From this, the ketogenic diet was created.

It is a HFLC diet that allows your body to produce ketones, and mimic the positive effects of fasting, while eating to your heart’s (and stomach’s) content!

What Exactly Is Ketosis?

Your body is equipped to run on two different energy sources: glucose and fat. Normally, you eat a large amount of carbohydrates, which are converted by your body into glucose. This glucose is either used as fuel, or is stored as fat.

The Keto Diet significantly cuts the intake of carbohydrates in your diet, and increases your consumption of fat. By doing this, your body becomes depleted of glucose, and has to find a new source of energy.

Once your body is depleted of glucose, it begins to produce ketone bodies.

These ketone bodies or, ketones, supply your organs and body with energy.

Once you have traded these energy sources, your body will go into a state of Ketosis. 

Ketosis is the state where your body is being fueled by the fat that you are eating.

Interestingly, once your body starts to produce ketones, and using fat as an energy source, your body’s fat-burning ability increases. This energy source fuels your entire body, and is actually preferred by your including your brain.

Who Is The Keto Diet For?

The Keto Diet requires conscious decisions on your part to maintain your progress.

You have to enjoy savoury, high-fat foods, and have strong self-discipline.

If you choose to cheat, like most diets, you will end up gaining weight. If you have self- discipline, and like avocado, this diet may be for you!

There are many reasons to choose the Keto Diet. See “Keto Diet Goals” for a
deeper look.

Who Is The Keto Diet NOT For?

Plain and simple, this diet is not for everyone. As with any new diet, you
should always consult your doctor before starting.

PREGNANT WOMEN

Prolonged maternal ketosis has been associated with development problems for the baby which could affect braindevelopment or increase the risk of neural tube defects such as spina bifida.

As the risk of harming the baby from being in ketosis during pregnancy
is too high, a ketogenic diet is not recommended by doctors.

BREAST FEEDING WOMEN

There is a lack of studies on the safety of the keto diet while breastfeeding.

For this reason, it is not advisable to start the keto diet if you are breastfeeding.

IF YOU ARE TAKING:

• Insulin
• Sulphonylureas(glibenclamide, gliclazide, glimepiride, glipizide, tolbutamide)
• Glinides(nateglinide, repaglinide)

WHAT DOES THE KETO DIET MEAN FOR ME?

Every diet focuses on three Macronutrients: Fat, Carbohydrates, and Protein. With any diet, you will cut one of these “Macros” to lose weight, build muscle, increase blood flow, or whatever the goal of the diet may be.

The Keto Diet focuses on drastically reducing your carbohydrate intake, and increasing your consumption of fat.

By cutting your carbohydrate intake, and increasing your consumption of fat, you will be putting your body into a state of ketosis (See the Beginner’s Guide To Getting And Staying In Ketosis) for a more in depth look at this process). To do this, you will be eating a diet of:

Refer to the The Beginner’s Guide To Macros on Keto  for a more in depth view of Macro-Nutrients and how they will play a role in your Keto Diet.

Along with tracking your caloric intake, and keeping to your daily macro goals, you will need to test your body regularly to determine if you are in a state of ketosis. This will require either urine, blood, or breath tests.

KETO DIET GOALS

Keto diet goals, and the benefits of the keto diet, are one in the same.

Though you will get to experience all of the benefits of the Keto Diet, it is important to define your diet goals as you start you Keto journey.

Reminding yourself of your goals will help you through hard times,
tough cravings, and weak moments. Your goals will also make a difference in determining different aspects of your diet, like what ketone levels you should be achieving, and which type of Keto Diet is best for you.

GETTING STARTED: FOOD SHOPPING

Going from a standard diet, to a keto diet will be a big transition. You will be shifting your way of thinking about food, meals, and health. You will most likely be throwing out most of the food in your pantry, and starting your shopping a new.

Your first few shopping trips will be pricey. The oils and fats that you will be adding into your diet are pricey. Luckily, they last longer than most foods, so the cost evens out over the life of the product. Though it will be more expensive, always opt for the purest form of whatever you are buying.

Grass-fed, organic, free-range or wild caught should always be purchased.
You will want to plan your week with either a meal plan you make, or a pre-made meal plan.

Once you have an idea of what you will be eating, it is important to determine exactly what you will be buying.

Though you have been grocery shopping for years, shopping on Keto is very different. It is easy to feel lost in a
grocery store, while you search for items you have never purchased before!

You will also be susceptible to cravings. Any store is full of foods that you will want, even though they aren’t good for you, or allowed on the Keto Diet.

Having a plan in place will help you to locate the foods you are looking for, and avoid those dangerous aisles full of carb- and sugar- filled treats.

Using the Shopping List below plan your trip before you leave for the grocery store. Set strict rules for what is and isn’t acceptable to purchase.

Keep in mind that if you buy it, you will eat it!

Remember, your diet will consist of:

Keto Shopping Food List

Fats Will Be 80% Of Your Diet:

Oils:

  • Avocado Oil
    • Cocoa Butter
    • Coconut Butter
    • Coconut Oil
    • Duck Fat
    • Ghee
    • Lard (non-hydrogenated)
    • Macadamia Oil
    • MCT Oil
    • Olive Oil
    • Palm Shortening
    • Red Palm Oil
    • Sesame Oil (small amounts)
    • Tallow
    • Walnut Oil (small amounts)

Dairy: 

  • Ghee

Nuts and Seeds:

  • Almonds
    • Hazelnuts
    • Macadamia Nuts
    • Pecans
    • Pine Nuts
    • Pistachios
    • Pumpkin Seeds
    • Psyllium Seeds
    • Sesame Seeds
    • Sunflower Seeds
    • Walnuts
    • Cashews
    • Chia Seeds
    • Various Nut Butters
    • Hemp Seeds

Proteins Will Be 15% Of Your Diet

Meats:

Beef
• Bison
• Chicken
• Deer
• Duck
• Elk
• Goat
• Goose
• Lamb
• Moose
• Pheasant
• Pork
• Quail
• Rabbit
• Sheep
• Turkey
• Veal
• Wild Boar
• Wild Turkey

  • Sausages
    • Deli Meat
    • Hot Dogs
    • Pepperoni
    • Salami
    • Bacon
    • Pork Rinds
    • Beef Jerky

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Organ Meats:

  • Bone Marrow
    • Heart
    • Kidney
    • Liver
    • Tongue
    • Tripe

Fish:

  • Anchovies
    • Bass
    • Cod
    • Eel
    • Flounder
    • Haddock
    • Halibut
    • Herring
    • Mackerel
    • Mahi Mahi
    • Orange Roughy
    • Perch
    • Red Snapper
    • Rockfish
    • Salmon
    • Sardines
    • Talapia
    • Tuna (including Albacore)
    • Sole
    • Grouper
    • Turbot
    • Trout

Seafood:

Abalone
• Caviar
• Clams
• Crab
• Lobster
• Mussels
• Oysters
• Shrimp
• Scallops
• Squid

Carbs Will Be 5% Of Your Diet

Legumes

  • Green Beans
  • Peas

Vegetables:

Arugula (Rocket)
• Artichokes
• Asparagus
• Bok Choy
• Broccoli
• Brussels Sprouts
• Butterhead Lettuce
• Cabbage
• Carrots Cauliflower
• Celery
• Chard
• Chicory Greens Chives
• Cucumber
• Dandelion Greens
• Eggplant (Aubergine)
• Endives
• Fennel
• Garlic
• Jicama
• Kale
• Kohlrabi
• Leeks
• Leafy Greens (Various Kinds)
• Mushrooms (All Kinds)
• Mustard Greens
• Okra
• Olive
• Onions
• Parsley
• Peppers (All Kinds)
• Pumpkin
• Radicchio
• Radishes
• Rhubarb
• Romaine Lettuce
• Scallion Seaweed (All SeaVegetables)
• Shallots
• Spaghetti Squash
• Spinach
• Swiss Chard
• Tomatoes
• Turnip
• Greens
• Watercress
• Zucchini
• Kimchi
• Sauerkraut

Fruit:

  • Avocado
    • Blackberry
    • Blueberry
    • Cranberry
    • Lemon
    • Lime
    • Olive
    • Raspberry
    • Strawberry

Herbs and Spices

Basil
• Italian Seasoning
• Chili Powder
• Cayenne Pepper
• Curry Powder
• Garam Masala
• Cumin
• Oregano
• Thyme
• Rosemary
• Sage
• Turmeric
• Parsley
• Cilantro/Coriander
• Cinnamon
• Nutmeg
• Cloves
• Allspice
• Ginger
• Cardamom
• Paprika
• Dill

Drinks

  • Almond Milk

• Broth (chicken, beef, vegetable, bone)

• Cashew Milk
• Club Soda
• Coconut Milk
• Unsweetened Coffee
• Herbal Teas
• Lemon and Lime Juice (small
amounts)
• Seltzer Water
• Sparkling Mineral Water
• Unsweetened Tea
• Water

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Other:

Mayonnaise (made with good
oils – see list of fats)
• Pickles
• Cod Liver Oil (Fish Oil)
• Cacao Nibs
• Cacao Powder
• Vinegars
• Eggs (of any animal)
• Shredded Coconut
• Mustard
• Hot Sauce (check ingredients)
• Vanilla Extract
• Coconut Flour
• Gluten-Free Tamari Sauce
• Coconut Aminos
• Fish Sauce
• Gelatin
• 100% Dark Chocolate
• Stevia (only small amounts)
• Monk Fruit / Lo Han Guo
• Almond Flour/Meal

SUPPLIES FOR YOUR KETO DIET

The final step in getting ready for your Keto Diet, is to ensure you are stocked with the proper tools and supplies for success!

Below is a starter list of what you will need for your diet. You can add to and subtract from this list based on your personal needs:

Ketogenic Diet Shopping List

Ketone Urine Test Strips
• Purchase at your local drugstore
• Found with the diabetes supplies
Magnesium Supplements
Potassium Supplements
Men’s or Women’s Multivitamin

Macro Calculator
• Do an online search, there are many out there
A kitchen scale
• You can find an inexpensive one on Amazon
Food/ Calorie Tracking App
• Like My Fitness Pal
A full set of measuring cups and spoons
Water, water, water

TIPS FOR SUCCESS

Avoid any processed foods. Instead, choose all natural foods.Always opt for Organic, Grass-Fed, Free-Range or Wild-Caught.

Record Everything you Eat. Even something as simple as a new sauce or supplement can throw you out of Ketosis. Tracking everything you ingest will allow you to retrace your steps!

Don’t start your keto diet during times of stress in your life. If you are in the middle of a move, have a big project due at work, or are quitting smoking (just to name a few), wait until you have settled to start your Keto Diet.

When you think you have had enough water, DRINK MORE!!

Get rid of all carbs and processed sugars in your house/pantry. When those cravings kick in, it’ll be much easier to fight them this way.

Avoid eating too much protein, because the body will convert it to glucose.

Remember, sugar and carbs both become glucose.

High Sugar = High Carb

Test your Ketone levels regularly.

Start on Magnesium Supplements immediately.

Take the time to plan and prepare for your week. Knowing what you will be preparing will help as your craving kick in!

Remember your Keto Diet Goals. As times get tough, remind yourself why you are doing this!

Don’t give up! You can do this!

Foods To Do Your Best To Avoid

The Keto diet allows you to eat many of the foods you usually would cut out of your diet, should you want to lose weight. Of course, there are still foods you will need to avoid on the Keto Diet. These include, but are not limited to:

To determine if a food is acceptable or “allowed” on the keto diet, take a moment to look at the

Nutritional Information. Do the macros fit within your daily goals? If no, put it down. If yes, will the macros you will be consuming leave you with enough remaining macros to stay full the rest of the day? If no, put it down.

If yes, it the product natural and unprocessed? If your food
has passed these tests, you are good to eat it! If not, Put It Down!

X Sugary Foods
X Processed Foods
X Most Grains and Starches
X Brown, black, or white rice
X Fruit
X Beans or Legumes
X Root Vegetables and Tubers

X Low-Fat and Sugar Free Diet foods or NutritionBars
X Condiments and Sauces
X Beer, wine, or sugarycocktails
X Soda, Flavored Waters, and Juices

Bottom Line

Now that you have an understanding of the basics of the Standard Ketogenic Diet, you are ready to start on your Ketogenic Journey! It is recommended to read the additional guides along with this guide, to ensure you have a full understanding of the key aspects of the Keto Diet. Once you are educated in the key aspects, use the additional guides as needed throughout
your journey.

You are making a great choice for your health and wellness in starting the Ketogenic Diet.

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