The keto diet is a healthy way of living that also helps you lose massive amounts of weight. Total Keto Diet for Beginners provides you with everything you need to start the keto diet: from how to calculate macros to keto food lists, to five keto meal plans to select to suit your lifestyle & of course all of the ketogenic rules you need to know like what foods to avoid on the keto diet! If you are looking for information on how to start losing weight on the ketogenic diet, Total Keto for Beginners is the place to start!
The keto diet can be confusing. One minute you’ve got it all together & you’re searching for weight loss recipes and next thing you know you’re looking up macro counts on a foreign website because you think you may be doing the whole keto diet wrong!
It happens to the best of us.
That’s why I wrote this guide-Total Keto Diet For Beginners. To help you navigate the keto diet without losing your mind! Hey-I understand you may be skeptical of all the weight loss gurus out there. Sometimes I wander how many go It’s not like there is a shortage of keto blogs on the internet.
But this is not just another keto blog. Seriously, the keto diet changed my life.
Five years ago I was a little heavier than I am now. After a series of unfortunate events, including being called fat by one of my daughter’s friends and realizing I was becoming a shut-in due to my weight & a heavy cloud of depression, I decided to start this life-changing keto diet that I didn’t believe in at first. It appealed to me because I loved food & I refused to starve myself. I saw results immediately, and once I gained momentum there was no stopping me. I lost more than 20 pounds in the first two months. That’s when I started to believe in the keto diet.
I’ve been fat. I’ve been skinny. Now, I’m strong. If you want to lose weight, no matter how much-a little or a lot-I can help you do that.
Over the past five years I’ve learned a few things that I think will help you lose weight on the keto diet too. This guide outlines everything you need to know.
As cheesy as it may sound, you can change your life with this diet.
Not just shed a few pounds for a wedding, or get in shape for bikini season, I’m talking about real life altering progress.
The keto diet offers many health benefits in addition to weight loss that have impacted my life big time. It helped with my depression, balanced my hormones, stabilized my crazy migraines and I look ten years younger. Hell, let’s be honest. I’m a different person now. And that’s fine. Because I hated who I had allowed myself to become. But enough about me, let’s get to keto!
What Is The Keto Diet?
The ketogenic diet has been around since the 1920’s when a physician developed it for patients with epilepsy. Studies have proven that the low carb ketogenic diet reduces factors for diabetes, heart disease, stroke, Alzheimer’s, and some suggest it to be beneficial for certain types of cancer. All I am qualified to do is speak to my personal experience with the keto diet-I am not a doctor!
Halle Berry revealed earlier this year she uses the ketogenic diet to manage her Type 2 diabetes and credits the diet for slowing down her aging process. Popular versions of the keto diet include the South Beach Diet & the Induction Phase of The Atkins Diet. Today we are talking about the straight up standard ketogenic diet for weight loss.
Ketosis & The Keto Diet
Ketones are produced in the liver from fat when you eat very few carbs and moderate amounts of protein. Your body & your brain then uses these ketones for fuel.
When you are on the keto diet, your body switches from using carbs to fat as fuel/energy sources. As a result, insulin levels decrease and fat burning increases. Big Time.
This ultimate fat burning mode is known as ketosis.
Fat burning mode = Ketosis
When your body is producing ketones you have entered ketosis-which is a natural metabolic state. (Not a danger zone like Ketoacidosis-which is a dangerous complication of Type-1 Diabetes.) Once you’re in ketosis your body has started to work for you & burn fat for fuel.
You will also feel more alert, energized, less hungry, and focused.
If you’ve read anything about the keto diet then you’ve likely seen the words macros & micros tossed around (like you should know what those are.)
Don’t feel bad if you had to google macro. It gets a lot of hits!
When keto people are talking Macro’s they are referring to the amount of fats, protein, and carbs you need to hit ketosis.
Macro is short for macronutrient. Macronutrients are fats, protein, and carbohydrates. Our body needs these nutrients to grow, develop and repair itself. Macro’s contain calories & every macronutrient contains a certain number of calories per gram.
For example: 30 grams of Fat contains 270 calories. 30 grams of Protein contains 120 calories. 30 grams of carbs contains 120 calories. You can get lost in these numbers. DON’T. Let’s move on. I’m sorry I brought it up.
Micro is short for micronutrient. Micronutrients are vitamins and minerals and they are also necessary for life but in smaller amounts.
Typically on the keto diet you’ll get 10% of your calories from carbs, 15-25% from protein, and 70% or more from fat.
UGH! How Many Macros Do I Need To Get Into Ketosis????
Use this Free Low Carb Macro Calculator to figure out your number the EASY way!
All you have to do is insert your body fat percentage (you can use this to figure it out), gender, weight, activity level, and weight loss goals! You’ll find out exactly how many calories you need to be eating as well as what your daily macronutrients should look like!
Signs of Ketosis
In the beginning of the diet it may be easy to say forget it & throw in the towel because you don’t know if it’s working…Maybe you’ve shed a little water weight, but you expected more. You didn’t give up your favorite breakfast smoothie & swear off fast food for nothing! You need to know your sacrifices are paying off. I get it!
So how do you know if the diet is working?
While your body won’t be sending you an email alert when you hit ketosis, it will give you a few distinct signs that you are entering the fat burning nirvana.
Bad Breath – This is the most common sign your body is in ketosis. You may experience a metal-ish taste or even a fruity taste. However you describe it, bad breath is a good thing because it means you body has started to feed off of it’s fat stores. Chewing sugar free gum will help until your body gets used to the diet & then your breath will go back to normal! You won’t have chronic halitosis forever!
Decreased Appetite – This fabulous benefit comes along with most low carb diets. You aren’t eating sugar and carbs so you don’t experience the blood sugar roller coaster’s peaks and crashes like you used to. Also, factor in that the foods you are eating are full of healthy fats and energy sustaining protein. Or it may be the ketones working on the hunger hormones. My personal experience? I don’t get hungry anymore. I once was a stone cold carb addict. I couldn’t go an hour without some kind of sugar laden carb filled snack or drink in my hand or on my table. Cheeze-Its & Dr. Peppers nearly did me in. Now, not so much.
What You Can Eat On The Keto Diet
Macadamia Nut Oil
Walnut Oil (Use Small Amounts)
Pretty much every meat you can think of is on the keto diet! Just in case you can’t think of it-I’ve listed it here! Grill it, bake it, boil it, slow cook it. Meat is always a fabulous low carb choice!
Pepperoni – Bacon – Deli Meat – Sausages – Salami
- Red Snapper
- Mahi Mahi
- Orange Roughy
- Chicken Eggs
- Goose Eggs
- Duck Eggs
- Quail Eggs
[MOST FRUIT IS TOO HIGH IN CARBS TO RISK IT! THESE ARE OK IN VERY SMALL AMOUNTS]
- Avocados & Olives
- Bell Peppers
- Boy Choy
- Brussels Sprouts
- Collard Greens
- Green Beans
- Jalapeño Peppers
- Iceberg Lettuce
- Mustard Greens
- Spaghetti Squash
- Swiss Chard
- Turnip Greens
Nuts & Seeds
- Brazil Nuts
- Pine Nuts
- Pumpkin Seeds
- Sesame Seed
- Soy Nuts
- Sunflower Seeds
- Blue Cheese
- Cottage Cheese
- Cream Cheese
- Feta Cheese
- Greek Yogurt
- Goat Cheese
- Half & Half
- Heavy Whipping Cream
- Sour Cream
Foods To Avoid Keto Diet
- Rice Flour
- White Flour
- Wheat Flour
- *Most Flours As A Rule
SUGAR IS NOT ALLOWED! AVOID THESE COMMON SUGAR FILLED FOODS!
- Sports Drinks
- Ice Cream
- Fruit Juice
Avoid These Ingredients
- White Sugar
- Brown Sugar
- Corn Syrup
- Coconut Sugar
- Maple Syrup
Fruit to Avoid
- Canned Fruit
Processed Foods: If it comes in a bag or a box it’s probably processed food which is NOT on the keto diet!
Stay Away From
- Snack Bars
- Most Sauces
- Baked Goods
- Ice Cream
Both full & low-fat milk are not allowed as they are high in carbs
Avoid All Beans, Lentils & Soybeans on the Keto Diet!
- No Chickpeas
- No Baked Beans
- No Black Beans
- No Pinto Beans
- No Kidney Beans
- No Lima Beans
(*Exception for Green Beans & Peas-You can have those)
Avoid Unhealthy Fats & Oils
- Canola Oil
- Corn Oil
- Peanut Oil
- Grapeseed Oil
- Safflower Oil
- Soybean Oil
- Sunflower Oil
Keto Friendly Herbs & Spices
- Basil Leaves
- Black Pepper
- Cayenne Pepper
- Chili Powder
- Sea Salt
- White Pepper
- Italian Seasoning
- Garlic Powder
Alcohol & Keto
Yes, you can have a glass of wine. No, you cannot drink the entire bottle. If you’re looking for carb counts, here’s a couple you may find helpful. Pinot Noir comes in with the lowest carb count at 3.4 grams for a 5 ounce glass in case you’re looking for a red. There are a few whites that have a low carb count too-like Pinot Grigio. It has 3.4 grams. So a little wine is fine.
Beer AKA ‘Liquid Bread” is out of the question. It’s loaded with gluten! Just red flag it & move on! Straight up liquor is your lowest carb option. Tequila!, Vodka, Rum, and Gin all have 0 carbs & Brandy only has a few. Keep in mind this is without mixers like juice & soda. Those are loaded with sugars & carbs & are OFF LIMITS on the keto diet! Keep it neat & you’ll be fine!
What I Did To Lose Weight
The first few months of my diet were so BORING. I ate the same thing over & over again. Cheddar cheese, boiled eggs, grilled chicken, fat bombs, and steak. Slowly, I became a low carb lunatic. My refusal to try anything different was driving my family crazy too. But I needed to be 100% sure the recipes I used would keep me in ketosis. Maybe I was a little paranoid someone would sneak in a carb to sabotage me? That sounds so ridiculous now, but in the beginning it was a thing! I’ve found these ebooks from Tastaholics that have saved my sanity. Seriously.
All of the recipes are 5 NET CARBS or LESS & have 5 INGREDIENTS & ARE SUPER EASY TO MEAL PREP!