This guide is for anyone new to a ketogenic diet or low-carb high-fat diet. If you’re wondering how to begin, this guide will provide all of the necessary information to get started, including explanation of a low carb diet and related terms, reasons why it can be beneficial for your health, how to read nutrition labels and calculate net carbs, how to track your foods, and what you can eat and what to avoid.
What you will learn:
• How To Start A Keto Diet
• Quick summary of this guide
• What is ketosis?
• Why should I follow a low carb diet?
• Read nutrition labels
• Daily net carbs, protein, fat, and calories
• Log and track what you're eating
• What should I buy at the grocery store?
• How do I get enough water, electrolytes, and fiber?
• What is intermittent fasting?
• The best time to start this diet
Preparation is key because the lack thereof will make this lifestyle transition unnecessarily difficult or confusing. With this guide, you’ll have all of the information you need in one place so that you can get started quickly.
• A ketogenic diet restricts carbohydrate intake sufficiently enough to cause ketosis, which occurs when your body burns fat instead of glucose as its primary energy source.
• Science studies show that a low carb diet improves cardiovascular health and is effective for weight loss and type 2 diabetes compared to other diets.
• Net carbs is calculated as total carbs minus fiber, and represents the amount of carbs digested by your body. Staying under 20-50 g per day is recommended to be in ketosis.
• Track all of your foods and drinks in a log so that you can count how many net carbs you’ve consumed daily.
• Keto friendly foods include all meats and seafood, most dairy ingredients such as heavy cream and cheese, some vegetables like broccoli and cauliflower, and many nuts like almonds and macadamia nuts.
• Drink plenty of water and increase consumption of foods high in electrolytes (potassium, magnesium, and sodium), which also helps with the “keto flu.”
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