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Keto For Beginners

What is Keto?
The ketogenic diet is that focuses on low carb, moderate protein, and high fat diet intake. This will allow the body to fuel itself without the use of glucose or high levels of carbohydrates.

When the body is in short supply of glucose (which come from carbs), ketones are made in the liver from the breakdown of fats through a process called ketosis.
Can I have Cheat Days?
If your primary goal is to lose weight, cheating on your keto diet from time to time is not going to destroy your progress. Even if it kicks you out of ketosis.
How Many Times a Day You Should Eat on the Keto Diet?
The best advice is to eat when you're hungry and stop when you feel satiated, If you find yourself hungry all of the time while following a ketogenic lifestyle, this usually indicates you're not getting enough fat,"
What is a Macro?
The best advice is to eat when you're hungry and stop when you feel satiated, If you find yourself hungry all of the time while following a ketogenic lifestyle, this usually indicates you're not getting enough fat,"
How Do I Start Keto?
The best advice is to eat when you're hungry and stop when you feel satiated, If you find yourself hungry all of the time while following a ketogenic lifestyle, this usually indicates you're not getting enough fat,"
What Are The Most Common Mistakes People Make When Going Keto?
The best advice is to eat when you're hungry and stop when you feel satiated, If you find yourself hungry all of the time while following a ketogenic lifestyle, this usually indicates you're not getting enough fat,"
  • Consuming too much protein -
  • Not allowing for a long enough adaptation period
  • Mistaking low-carbohydrate diets for very low-ketogenic dieting 

Meal Prepping


Can I eat fruits while on keto?
Fruit contains a lot of sugar, that is not only harmful to ketosis but can actually promote inflammation. Most fruits should be avoided to properly follow a Ketogenic Diet.

There are some fruits that are lower glycemic that can fit into a Ketogenic Diet in moderation such as avocado, coconut, and certain berries. Like all foods, check the nutrition label or your nutrition tracking app to see the carb content on fruit before choosing which ones to consume.
What kind of Fruits are allowed on keto?
  • Avocados - low in net carbs, with around 8.5 grams of carbs and nearly 7 grams of fiber in a 3.5-ounce (100-gram) serving
  • Watermelon - Compared with other fruits, watermelon is relatively low in net carbs, with around 11.5 grams of carbs and 0.5 grams of fiber in a 1-cup (152-gram) serving.
  • Strawberries - Each cup (152 grams) of strawberries provides 8.7 grams of net carbs. They also contain a host of antioxidants, as well as vitamin C, manganese, and folate.
  • Lemons -  Can be a great addition to a ketogenic diet, with 4 grams of net carbs in each fruit. They also contain pectin, a type of fiber associated with several health benefits.
  • Tomatoes - Provide only 5 grams of net carbs per 1-cup (180-gram) serving. They also contain antioxidants like lycopene, beta carotene, and naringenin
  • ​Raspberries - Only 5 grams of net carbs per 1-cup (180-gram) serving. They also contain antioxidants like lycopene, beta carotene, and naringenin
  • Peaches - One cup (154 grams) of peaches provides 12.2 grams of net carbs. This stone fruit also offers a wealth of other nutrients, including vitamin C, vitamin A, potassium, and niacin.
  • Cantaloupe - With 11.2 grams of net carbs in each cup (156 grams), cantaloupe can be incorporated into a well-planned ketogenic diet. Cantaloupe also contains folate, potassium, vitamin K, and beta carotene
Can I eat nuts as a snack on keto?
Nuts do contains some carbohydrates which means that all of them should be consumed in moderation. There are certain nuts like cashews and pistachios that are a little higher in carbohydrates compared to other nuts.

Nuts and seeds

  • Almonds
  • Walnuts
  • ​Peanuts
  • ​Hazelnuts
  • ​Cashews
  • ​Chia Seeds
  • ​Pumpkin Seeds
  • Sunflower Seeds
Can I have alcohol while on keto?
low-carb alcoholic beverages that you can enjoy in moderation — even on a keto diet.

Fasting

How Does Intermittent Fasting Work?
Intermittent fasting is another diet approach where you plan specific times when you are not eating. There are several ways to do intermittent fasting, which some people simply call IF.
Who Should Try an Intermittent Fasting Keto Approach?
Anyone who has been on keto for more than two weeks

Exercising

How does Keto Diet help in weight reduction?
With a keto diet, the body begins to depend significantly on the calories delivered by breaking fat into ketones. After some time, a gradual loss of fat can be enabled when your body in the ketogenic state. 
Is exercise on the keto diet safe?
 answer is: yes. Being on a low-carb diet does not mean exercise is completely off-limits. In fact, exercise can still decrease your risk of heart disease, obesity, and other health conditions. It’s also great for mental health.

Keto Side Effects

What is the keto flu?
 A sudden change to a low carbohydrate diet may cause side effects for some people. While transitioning into ketosis, people may experience “keto flu.” For most people, keto flu is a short-term side effect that should improve within a few days to a few weeks. Drinking enough fluids and electrolytes may help ease the symptoms. If they do not improve, a person should speak to their doctor.
What are the symptoms of keto flu?
Keto flu can involve the following symptoms:
  • Nausea
  • Vomiting
  • ​Headaches
  • ​Fatigue
  • ​Dizziness
  • ​Sleeplessness
  • ​​Constipation
  • Difficulty Tolerating Exercise
What are some home remedies for the keto flu?
 A sudden change to a low carbohydrate diet may cause side effects for some people. While transitioning into ketosis, people may experience “keto flu.” For most people, keto flu is a short-term side effect that should improve within a few days to a few weeks. Drinking enough fluids and electrolytes may help ease the symptoms. If they do not improve, a person should speak to their doctor.
  • Stay Hydrated - Drinking enough water is necessary for optimal health and can also help reduce symptoms.
  • Avoid Strenuous Exercise - Although exercise is important for staying healthy and keeping body weight in check, strenuous exercise should be avoided when experiencing keto-flu symptom.
  • Replace Electrolytes - Each cup (152 grams) of strawberries provides 8.7 grams of net carbs. They also contain a host of antioxidants, as well as vitamin C, manganese, and folate.
  • Get Adequate Sleep -  Fatigue and irritability are common complaints of people who are adapting to a ketogenic diet
  • Make Sure You Are Eating Enough Fat (and Carbs) - Provide only 5 grams of net carbs per 1-cup (180-gram) serving. They also contain antioxidants like lycopene, beta carotene, and naringeni

Keto Safety

People Who Shouldn’t Do Keto

1. Pregnant women

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2. Breastfeeding women

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3. People with digestive disorders

Diets that are low in carbs also tend to be low in fiber. But if you deal with irritable bowel syndrome (IBS) or chronic constipation, getting enough roughage can be key for keeping you regular

4. People at high risk for osteoporosis

If bone health is a concern for you, there’s some evidence to suggest that a ketogenic diet might not be a good fit.

Benefits of Keto

What are some health benefits of the Keto Diet?

Reduced Blood Sugar and Insulin Levels

Diets that are low in carbs also tend to be low in fiber. But if you deal with irritable bowel syndrome (IBS) or chronic constipation, getting enough roughage can be key for keeping you regular

May Lower Blood Pressure

Elevated blood pressure, or hypertension, is a significant risk factor for many diseases, including heart disease, stroke and kidney failure.

Low-carb diets are an effective way to lower blood pressure, which should reduce your risk of these diseases and help you live longer
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