The ketogenic diet for beginners

The ketogenic diet for beginners

The ketogenic diet, or keto1 diet, is a very low carb diet that turns the body into a fat burning machine. It has many potential benefits for weight loss, health and sports performance, and there are millions of people who have already experienced them.


Start Your 28-Day Keto Challenge Now


Here you will learn how to follow a ketogenic diet that is based on authentic foods. You will find graphic guides, recipes and a two-week free keto challenge to help you start a ketogenic diet in the simplest way.

The ketogenic diet, or keto diet, is a very low carb diet that turns the body into a fat burning machine. It has many potential benefits for weight loss, health and sports performance, and there are millions of people who have already experienced them.


Here you will learn how to follow a ketogenic diet that is based on authentic foods. You will find graphic guides, recipes and a two-week free keto challenge to help you start a ketogenic diet in the simplest way.

What does "keto" mean?

The name "ketogenic diet" has its origin in that the diet causes the production of small energy molecules called "ketones" or "ketone bodies." 3 It is an alternative fuel for the body that is used when there is a shortage of sugar (glucose) in the blood.

Ketones are produced when you eat too few carbons (which break down very quickly into blood sugar) and only moderate amounts of protein (excess protein can also be converted into blood sugar).

Ketones are produced in the liver from fat. Afterwards, they are used as energy throughout the body, including the brain. The brain is an organ that consumes a lot of energy every day, 4 and cannot feed directly on fat. It will only work with glucose ... or ketones.

In a ketogenic diet, your whole body changes its energy supply to function almost exclusively with fat, all the time. Insulin levels are reduced and fat burning increases dramatically. It becomes easy to access your body fat stores to burn them. Obviously this is wonderful if you are trying to lose weight, but there are also other less obvious benefits, such as being less hungry and reaching a stable supply of energy.

When the body produces ketones it is said to be in ketosis. The fastest way to achieve this is to fast - that is, not eating anything - but obviously it is not possible to fast forever.

A ketogenic diet, on the other hand, can be consumed indefinitely, and also results in ketosis. It brings many of the benefits of fasting - including weight loss - without having to fast.

What to eat in the ketogenic diet

These are some of the conventional foods that you can enjoy on a ketogenic diet. The numbers are net carbohydrates per 100 grams. Generally, it is better to consume lower levels of carbohydrates to stay in a state of ketosis.


Start Your 28-Day Keto Challenge Now

Try to avoid

This is what you should not eat on a ketogenic diet: foods filled with sugar and starch, including starchy foods such as bread, pasta, rice and potatoes. As you can see, these meals are much higher in carbohydrates.

The figures represent the grams of digestible carbohydrates per 100 grams (3.5 ounces), unless otherwise indicated.

This means that you will have to completely avoid sugary foods, and starchy foods, including bread, pasta, rice and potatoes. Basically, follow the guidelines for a strict low carb diet, and remember to be high in fat and not protein.

An approximate recommendation is that less than 10% of the energy comes from carbohydrates (the less carbohydrates, the more effective), 15-25% of the protein (a lower amount is more effective), and 70% or more fat .

What to drink

So what liquids can you drink in a ketogenic diet? Drinking water is perfect, and also coffee, tea and mate. Preferably, do not use any sweeteners. A moderate amount of milk, cream, or cream is fine (but avoid cappuccinos and coffee with milk!) A glass of wine from time to time would also be fine.

Appetite control

By following a ketogenic diet, you take the reins of your appetite. When the body burns fat all the time, it has constant access to an amount of stored energy equivalent to the consumption of several weeks, or even several months. This drastically reduces the feeling of hunger. It is a very common experience and studies show it.


It becomes much easier to eat less and lose excess weight - just don't eat until you're hungry. This makes it much easier to practice intermittent fasting, which intensifies the correction of type 2 diabetes and accelerates weight loss.

In addition, you will save a lot of time and money once you no longer need to eat snacks all the time. Many people only feel the need to eat twice a day (often skipping breakfast), and other people only eat once.


Not having to fight the feeling of hunger also has the potential to help with problems such as sugar or food addiction, and possibly certain eating disorders such as bulimia. Just feeling satiated is possible that you solve part of the problem. Food can stop being an enemy and become your friend - or simply a fuel for your body. What you prefer.

Constant energy and greater mental focus

Ketosis results in a stable flow of energy (ketones) to the brain, and thus avoid large ups and downs in blood sugar. Many times, this causes an improvement in mental focus and an improvement in concentration.


Many people use ketogenic diets specifically to increase their mental performance. In addition, many people observe an increase in their energy levels while they are in ketosis.


When you are adapted to the ketogenic diet, the brain does not need carbohydrates. It feeds on ketones all the time, which are a perfect fuel for mental focus and energy.

Start Your 28-Day Keto Challenge Now