Keto Diet 101: A Quick Guide for Beginners

Have you been hearing the word keto a lot lately but not sure what it really means? No problem, we created a quick little beginners guide below to help you out!

The keto diet is a low carb, moderate protein, and high-fat diet that helps you lose weight safely and effectively. You may be thinking, how can eating fat burn fat? Read more below to find out how.

What is Keto?

‘Low in Carbs and High in Fat’
In a nutshell, the goal of a keto diet is to make your body start using a different type of fuel for energy. We typically rely on glucose (sugar) from carbohydrates for fuel, but with keto our bodies rely on ketones instead. Ketones are produced from stored fat in the liver.


Why You Should Avoid Carbs with Keto:
Although carbohydrates are one of our basic food groups, they produce more glucose in the blood, which converts into energy. In the meanwhile, insulin is produced to process glucose. Increasing the production of the insulin and reducing the nutrients in fat cells and blood, you will start feeling hungry and crave more sweets, which causes weight gain. Therefore, having a low intake of carbohydrates will help you maintain normal blood glucose levels and less insulin, which will help you lose weight.


Why Choose High in Fat:
After avoiding carbs, your body will not have enough glucose for energy. So, when you are on a keto diet, the goal is to get your body in a state of ketosis. Ketosis is when your body doesn't have enough carbohydrates to burn for energy anymore, so it burns fat instead.

1. What foods should I eat on a keto diet?

You probably know by now, you have to stick to a ‘Low Carb, High Fat’ diet when you’re going keto.

However, it can still be very confusing for beginners to know what they should or should not eat.

HOW TO START
To make your transition a bit easier, you could start off with 20 to 50 grams of carbs every day. The lower the intake of carbs in your diet, the more effective you’ll be at reaching the state of ketosis.

KNOW WHAT’S KETO-FRIENDLY
Some foods such as beans are high in protein; some veggies and fruits are nutritious, but they are high in carbs, which makes them not keto-friendly. So sometimes even the healthiest foods may not be fit for a keto diet.

Although a keto diet consists of foods that are high in fat, make sure they are the healthy type of fat and not trans fat.

Here are some examples of what to eat on a keto diet as a beginner:

  • Meat
  • Fish
  • Cheese
  • Avocados
  • Vegetables with low carbs
  • Eggs
  • Nuts and Seeds
  • Butter
  • Oil
  • Berries

2. What foods to avoid on a keto diet?

Carbs are found almost everywhere in our diets. Just think of potatoes, pasta, bread and rice!

Avoiding low-fat diet products is also a must! Remember, a keto diet should consist of moderate protein and high fat content.

Here are foods you should avoid on a keto diet:

  • Bread
  • Pasta
  • Potatoes
  • Certain fruits like: Banana, Mango, Oranges, Pineapple
  • Beer
  • Soda
  • Sugar

A KETO-FRIENDLY DETOX SIDEKICK

Wakey Wakey, our keto-friendly detox tea is a great beverage for anyone on a keto diet as it can help curb your cravings, suppress your appetite, and improve your digestion.


Don’t forget to check out our easy and delicious keto-friendly recipes here!