Keto 101 – Is It for You? How It Works and a Free Guide to Get Started
Intermittent fasting, juice detox, Paleo, Mediterranean, Keto…the list goes on.
In a world that bombards us daily with the latest diet trend, it can feel impossible to know which one is right for you.
What ends up happening to most is yo-yo dieting and switching between trends. Yo-yo dieting has the opposite effect of what you’re trying to do. Yo-yo dieting can lead to:
Weight gain
High body fat
Muscle loss
An unhealthy relationship with food
Yo-yo dieting and restrictions can wreak havoc on your metabolism and your weight. So before you start trying out different diets, do some research to decide which is right for you.
Out of the most common ones, keto is effective in helping you lose weight fast. You’ve probably heard how *someone* lost 15lbs in record time on Keto. You’ve seen more and more products in the store labeled Keto. While there are some benefits to keto, it’s one of the more difficult diets.
Before you decide to commit, let’s take a deeper dive and see if this is something that’s right for you.
Keto for Beginners
Let’s start with the basics. Keto, short for ketogenic, is a LOW-CARB diet. This is not your typical low-carb diet. It’s extreme. It’s why it earns the title of most restrictive. To top it off, it's HIGH-FAT.
The science behind keto is simple. By restricting carbs to the max and increasing fat, the body starts burning stored fat as its energy source1. By burning stored fat instead of blood sugar for energy, your body enters ketosis.
Here’s the kicker. Most low-carb diets are higher in protein and have low to moderate fat. With Keto, protein has to be kept in check. The body won’t use stored fat if your protein is too high. For those of you who speak in macros, the following breakdown is recommended:
70-80% Fat
10-20% Protein
5-10% Carbs
To give you an idea, the normal recommendation for most (who are not on a diet) is:
20-35% Fat
10-35% Protein
45-65% Carbs
Keto is more complicated than restricting a food group or item. Keto requires thoughtful planning to be successful.
How Does Ketosis Work?
Your body uses sugar, and glucose, for energy. Sugar comes from carbs. In keto, you restrict your carbs to the point where there is no sugar for your body to burn. Needing energy, your body will turn to fat.
It starts breaking down stored fat cells into ketones. This process is ketosis. Your body will keep doing this until there is sugar available for energy. By remaining on a ketogenic diet, your body burns fat as its primary source of energy.
Your body needs to be deprived of enough sugar to enter ketosis – that means no more than 20-50 grams of carbs per day. This is what makes it one of the more restrictive diets. To give you an idea, an average apple has 23 grams of carbs. On keto, eating one apple would be your entire carb allowance for a day.
Keto Diet Plan
Doing a keto diet means planning. If you have ever tried a low-carb diet you know how difficult it can be. With how limited carbs are, keto becomes one of the more difficult diets for most. You even have to watch your vegetables, dairy, and fruits to make sure you’re not going over your daily limit.
The hardest part of keto is sustaining it for a long time. It's because of how limited your food selection will become. You’re going to find that you need a steady supply of:
Meat
Eggs
Fish
Nuts
Cheese
Oil
Butter
Low-carb vegetables
A lot of people get overwhelmed trying keto because it can seem challenging. But, there’s never been a better time to try to see if it's right for you. There are more brands than ever before creating keto-specific products. This includes bread, crust, desserts, snacks…
Trying to figure out if keto is worth the investment can be tough. Let’s take a look at what the science says about this diet.
How Does Keto Affect Your Health?
Did you know that Keto works in treating seizures?
Keto was introduced in the 20s as a treatment for epilepsy2. It’s also a great option for people who have type 2 diabetes. It helps your body manage glucose levels because of its low-carb content3.
While Keto can help you with weight loss, it's not the ideal diet for it. Because of its low carb and low sugar content, it will help you lose weight and usually quickly. The same results can be achieved with similar low-carb diets like Atkins or Paleo. Neither one is as restrictive as Keto and can therefore be easier to maintain.
Other health benefits of keto has been linked to4:
Alzheimer's disease
Cancer
Psychiatric disorders
Type 2 diabetes
Autism
Obesity
While there are some benefits to trying keto, there are a few side effects to take into consideration.
Keto Flu
A downside of this diet is the keto flu. The adjustment to such a low-carb diet comes with side effects:
Irritability
Hunger
Fatigue
Nausea
Vomiting
Constipation
Cramps
Dizziness
Sleep problems
Brain fog
Bad breath
Nutrient Deficiencies
Part of planning for keto includes paying attention to your nutrients. Since Keto is extremely restrictive, it can be easy to miss important nutrients. Most commonly, people don’t get enough minerals (magnesium, zinc, iron), fibers, and B vitamins. To make sure you’re receiving enough of the key nutrients include:
Meats
Fish
Vegetables
Fruits
Nuts
Seeds
Despite its side effects and restrictions, keto is effective in helping you lose weight fast. If weight loss is your only goal a less restrictive diet will be more effective in helping you sustain the loss.
Getting Started – Your Free Beginners Keto Guide
If you’ve decided that you’re ready to try the keto diet – I’ve got you covered.
Getting started with keto can be intimidating. Understanding the basics of what macros are and how to use them to guide you can feel overwhelming.
I have created a guide to get you started on your keto journey. Before you start making any changes, make sure you consult with your doctor. To get started, download my free beginners guide to keto here.
