Base most of your diet on foods such as meat, fish, eggs, butter, nuts, healthy oils, avocados, and lots of low-carb vegetables. If your work or personal life is currently more stressful than usual, you may want to wait to start a ketogenic diet. Now that you know the what and why behind the ketogenic diet, let's learn how you can get started. However, before we learn how to start a ketogenic diet, we need to develop a deeper understanding of what it is and why it is so effective.
Although getting started on the ketogenic diet can be challenging, there are several tips and tricks you can use to make it easier. A ketogenic diet requires eating enough protein to supply amino acids to the liver to produce new glucose for cells and organs, such as kidneys and red blood cells, which cannot use ketones or fatty acids as fuel. The fewer carbohydrates you eat, the more effective the diet seems to be in achieving ketosis, losing weight, or improving type 2 diabetes. While you may not need to be so strict, eating less than 20 grams of net carbs every day pretty much guarantees that you'll be in nutritional ketosis.
The basic rule of Keto is to eat high fat, adequate protein, and low carbs until you finally reach the point of satiety. Because we've long been told that we should avoid fat, most people eat less fat when they try a ketogenic diet. Talk to your doctor about your eating plan and your goals to decide if a ketogenic eating plan is right for you. In fact, more than 35 high-quality scientific studies show that, compared to other diets, low-carb and keto diets lead to greater weight loss.
One thing that's great about the ketogenic diet is that you don't have to count calories, points, or macros, all you need to track is your net carbs (or your total carbs minus fiber). You're likely to lose weight on the ketogenic diet, but weight can build up just as quickly if you start eating carbohydrates again. In this beginner's guide, you'll learn everything you need to know about ketogenic diets, including how to start achieving the best results safely and effectively. The goal of Keto is to help the body achieve ketosis, in which it will begin to use fats as its primary source of energy instead of carbohydrates.