Keto Diet: A Comprehensive Beginner's Guide [Tips, Recipes, FAQ] (2023)

DEFICIT / EXCESS

What are your end goals of a ketogenic diet?

Decrease
Maintain
muscle building
How much deficit do you want?
%
It is recommended never to exceed a 30% calorie deficit. It is also recommended never to exceed a 15% calorie surplus. If you do this, negative results may occur.

carbohydrates & protein

How many carbs do you want to eat?

It is highly recommended that on a ketogenic diet you limit your carbohydrate intake to 5% or less of total calories. This works out to an average of 20g net carbs per day.

net carbs.

How much protein do you want to take in?

Protein should not be overconsumed on a ketogenic diet. Eating too much can lead to slower weight loss and lower blood ketone levels.

If you are sedentary, we recommend between 0.6g and 0.8g of protein.
If you are active, we recommend between 0.8g and 1.0g of protein.
If you lift weights, we recommend between 1.0g and 1.2g of protein.

calculation

your macros

How Much Should You Eat Per Day?

0calories
0g Fette
0grams of carbohydrates
(Video) A keto diet for beginners
0grams of protein

Based on your input, we recommend eating the following:0calories. Of these,0g Fette,0g net carbs and0grams of protein

For ideas and inspiration on how to achieve your macros, take a look at our ever-growing library ofKeto Recipes. If you don't want to do all the planning yourself, consider letting our Keto Academy create detailed grocery lists and month-long meal plans for you.

types ofKetogenic Diets

NOTE: If your end goal on keto isn't to build muscle, you can skip this section.

Many people ask if carbohydrates are needed to build muscle. Of course they aren't. If you're asking this question I'm assuming you know how to gain mass.

Your glycogen stores can also be replenished during a ketogenic diet. AKeto Dietis an excellent way to build muscle, but protein intake is key here. It is recommended that if you want to gain mass you should consume about 1.0-1.2g of protein per lean pound of body mass. Muscle gain may be slower on a ketogenic diet, but that's because your total body fat doesn't increase as much.5Note that when beginning a ketogenic diet, bothendurance athleteandobese peoplesee reduced exercise capacity for the first week of transition.

If for some reason you also need to gain body fat, there are several types of ketogenic diets that can help you achieve your goals. These are:

Standard Ketogenic Diet (SKD): This is the classic keto diet that everyone knows and does. It is the "bread and butter" of this website.
Targeted Ketogenic Diet (TKD): This is a variation where you eat SKD but have a small amount of fast-digesting carbs before your workout.
Cyclic Ketogenic Diet (CKD): This is a variant of keto for bodybuilders and contest-goers who generally devote one day per week to carb-loading and glycogen replenishment.

If you train intensely, a TKD or CKD may be right for you. To learn more about keto training, check out our comprehensive guideBodybuilding on a ketogenic diet >

Physicallypower

People often argue that performance is impacted on a ketogenic diet, but that's not true. Well, not in the long run. In the short term, you may notice some small physical declines, but these will diminish as you continue to replenish fluids and electrolytes and adjust to fat intake.

Many studies have been conducted on the subject of training. Ato learnwas conducted on trained cyclists who followed a ketogenic diet for four weeks. The results show that aerobic endurance was not affected at all and her muscle mass was the same as when she started.

Their bodies adapted through ketosis, limiting both glucose and glycogen stores and using fat as the predominant energy source.

There was anotherto learnperformed on eight professional gymnasts who achieved the same results. Both groups received a strict diet of green vegetables, protein, and high-quality fats. So, even if you do long cardio sessions, a ketogenic diet has proven itself time and time again.

The only real time ketosis can cause performance loss is during exercises that require explosive action. If you need a little boost during these, you can "carb up" by consuming 25-50g of carbohydrates about 30 minutes before your workout.

If you're training hard on a ketogenic diet and want to learn more about the basics, check out our guideTraining on a keto diet >

dangers of oneKeto Diet

Can ketone production in the body get too high? yes it saysKetoazidose. Is it likely under normal circumstances?Not at all.Just getting into the optimal ranges for ketosis is a challenge for most people. You're just unlikely to get to an area where you need medical intervention.

NOTE: The main exception to ketoacidosis is type 1 diabetics — it can happen when insulin levels are severely low, which is rare in someone with a normally functioning pancreas. Dangerously high ketone levels lead to insulin secretion.

There are many misconceptions about low-carb diets that have led to an infamous keto outlook. There weretons of studiesthat have been published over the last 30 years showing the benefits of high fat and low carbs.

People sometimes confuse keto with high-fat, high-carb diets, which are terrible for the body. Of course, if you eat a lot of fatty foods that are high in sugar, you're going to get yourself into trouble.

Have you thought about going on a low-fat diet? It has been shown that aA ketogenic diet is both healthier and more effective than a low-fat diet.

When you eat foods high in carbohydrates and fats, your body naturally produces glucose. Carbohydrates are the easiest for the body to process and are therefore used first - resulting in the excess fats being stored immediately. This, in turn, leads to weight gain and health problems associated with high-fat, high-carb diets (NO keto diet).

As a precaution, you should always consult your doctor if you have any concerns about starting a ketogenic diet. You should be particularly cautious if you are currently taking medication for a pre-existing condition, as additional monitoring may be needed. Be careful when breastfeeding as you may need to increase carbohydrate intake.

What happensto my body

Your body is used to the simple routine of breaking down carbohydrates and using them for energy. Over time, the body has built up an arsenal of enzymes for this process and has few enzymes to deal with fats - mostly to store them.

Suddenly your body has to deal with the lack of glucose and the increase in fats, which means that a new supply of enzymes has to be built. When your body goes into a ketogenic state, your body naturally uses what's left of your glucose.

This means your body is being deprived of glycogen in the muscles - which can lead to lack of energy and general lethargy.

In the first week, many people complain of headaches, mental drowsiness, dizziness, and aggravation. Most often, this is the result of your electrolytes being flushed out, as ketosis has a diuretic effect. Make sure you drink plenty of water and keep your sodium intake up.6One of the fathers of keto, Dr. Phinney, show thatElectrolyte levels (especially sodium) can become imbalancedwith low-carb consumption.

In fact, you should go overboard with the salt - salt everything! Sodium aids in water retention and helps replenish electrolytes. For most, this temporary dizziness is the greatest danger they face. It's called the "keto flu."

(Video) How to Start a Keto Diet

KetoFlu

The keto flu is a very common experience for people new to a ketogenic diet, but it often goes away after just a few days — and there are ways to minimize or even eliminate it. When transitioning to keto, you may experience mild discomfort such as fatigue, headache, nausea, cramps, etc.

There are a few reasons for the keto flu, but the top two are:

The keto diet is a diuretic.You tend to go to the bathroom more to urinate, which is due to a loss of electrolytes and water in your body. You can usually help combat this by drinking either bouillon cubes or Powerade Zero and increasing your water intake. Mainly you want to replenish your depleted electrolytes.
you changeYour body is able to process a high intake of carbohydrates and a lower intake of fat. Your body needs to make enzymes to do this. During the transition period, the brain can run out of energy, which can lead to lightheadedness, nausea, and headaches. If you have a big problem with that, you can gradually reduce your carbohydrate intake.

After increasing water intake and replacing electrolytes, it should relieve almost all keto flu symptoms. For an average person starting a ketogenic diet and consuming 20-30g of net carbs daily, the entire adjustment process takes about 4-5 days. My advice is to cut your carbs to less than 15g to ensure you are well on your way to ketosis within a week. If you have other keto flu symptoms, check and adjust your electrolyte intake.

You may find that if you're an avid gym goer, you've lost some strength and endurance. A temporary decrease in physical performance is typical. Once your body is keto-adapted, your body will be able to fully utilize fat as its primary energy source.

If you're new to keto and seem to have an issue with the common side effects, check out our guide to ketoKeto flu and how to fight it >

Common side effects on aKeto Diet

Here are some of the most common side effects I encounter when people first start keto. Often the problems are related to dehydration or lack of micronutrients (vitamins) in the body. Make sure you're drinking enough water (about a gallon a day) and eating foods with good micronutrient sources. If you want to read more about it, read ourMicronutrient Guide >

For an overview of this section and a more detailed guide, you can read more about how to troubleshoot various issuesSide effects of the ketogenic diet >

cramps

Cramps (and especially leg cramps) are a fairly common thing when starting a ketogenic diet. It usually occurs in the morning or at night but is a pretty minor issue overall. It is a sign that the body is deficient in minerals, especially magnesium.

Be sure to drink plenty of fluids and add salt to your food. This can help reduce magnesium loss and eliminate the problem.

If the problem persists, try adding an aMagnesium Supplement >

constipation

The most common cause of constipation is dehydration. A simple fix is to increase your water intake and try to get as close to a gallon a day as possible.

It also usually helps to make sure vegetables contain fiber. Incorporating some high-quality fiber from non-starchy vegetables can solve this problem. However, if that is not enough, psyllium husk powder or taking a probiotic usually helps.

palpitations

As you transition to keto, you may find your heart beating both faster and harder. It's pretty standard, so don't worry.

If the problem persists, make sure you're drinking plenty of fluids and eating enough salt. As a rule, this is enough to immediately eliminate the problem. However, if the problem persists, it may be worth taking a potassium supplement once a day.

Reduced physical performance

When you first start a ketogenic diet, you may see some limitations in your performance, but that's usually just because your body is adjusting to using fat. As your body converts fat for energy, all of your strength and endurance will return to normal.

If you're still noticing performance issues, you may find benefits from eating pre-workout carbs (or carb cycling).Click here to read more >

Less common side effects in aKeto Diet

These are some of the less common issues that I get semi-emailed about. Many of these issues are also related to hydration and micronutrients, so make sure you're drinking plenty of water and replenishing electrolytes.

breastfeeding

There are mixed and matched studies on keto and breastfeeding, although nothing is currently well researched. At the moment it is known that ketogenic diets are usually healthy during breastfeeding.

It is recommended to add 30-50g of extra carbohydrates from fruit during breastfeeding to help the body produce milk. You may also need to add extra calories.

(Video) How to Do a Keto Diet: The Complete Guide

Specifically, 300-500 calories worth of extra fat to help with milk production. You should always contact a healthcare professional for advice.

hair loss

If you experience hair loss within five months of starting a ketogenic diet, it is most likely temporary. You can take a multivitamin and do what you normally do.

Although hair loss is very uncommon on keto, you can minimize it by making sure you're not overly restricting calories and making sure you get 8 hours of sleep a night.

Elevated cholesterol level

It's usually a good thing! Many studies indicate an increase in cholesterol levels on a low-carb, ketogenic diet.

Higher cholesterol is generally due to increases in HDL (the good cholesterol) — which lowers your risk of heart disease. You may see elevated triglyceride levels, but this is very common in people who are trying to lose weight. These increases will subside as your weight normalizes.

There is a small percentage of people who also have elevated LDL cholesterol levels. These elevated levels are usually fine—albeit more difficult to test. The dangers of LDL cholesterol come from its size and density, which has been shown to be very healthy on keto. continue readingKeto and Cholesterol >

gallstones

Of the few studies that have been done on keto and gallstones, most people have either improved or cured gallstone issues. The only downside is that many have reported an increase in symptoms once they start low-carb. If you stick with it, you should see a huge improvement.

Another common question related to gallstones is, “Can I start keto once I've had mine?”gallbladder removed?” The answer is yes.

You may want to gradually increase your fat percentage to give your system some time to get used to it.

indigestion

In general, switching to keto eliminates indigestion and heartburn. Keep in mind that some people will see boosted attacks in the beginning.

If you're struggling, it may be best to limit the amount of fat you eat. Gradually increase the amount you have per day over a two-week period.

keto rash

There is no real scientific rationale/explanation as to why somePeople start getting itchy when they start keto. There are only a handful of experiences that people have written about, so I'm basing my answer on what I've read.

Anecdotally, it's most likely irritation from the acetone excreted in sweat (that's why you can get bad breath).

It pays to look for better clothing options to absorb or wick sweat away from your body. It's also worth showering right after an activity that makes you sweat.

If it's a permanent issue that's causing problems, you might want to consider increasing your carbs or changing workout plans.

TroubleshootingContinue

Sometimes there are problems or problems that are not covered in this guide. There are many other items on the site so make sure you search. If you're having trouble with a specific question, we have a great onehelpful facebook groupto!

Below are some common questions we come across when people start out. There is a link to one at the end of the sectiondetailed FAQeven.

Q: How much weight will I lose?

A:The amount of weight you lose is entirely up to you. Obviously, adding exercise to your regime will speed up your weight loss. It's also a good thing to cut things that are common causes of stall. Artificial sweeteners, dairy, wheat products and by-products (wheat gluten, wheat flour and anything containing an identifiable wheat product).

Losing water weight is common when beginning a low-carb diet. Ketosis has a diuretic effect that can result in significant weight loss in a matter of days. While I hate being the bearer of bad news, that's not fat. But on a side note (and more positively) this shows that your body is starting to transform itself into a fat burning machine!

There is a huge list of keto friendly recipes to choose from, check them out! See our growing list ofKeto Recipes >

(Video) 9 Beginner Keto Tips Everyone Should Know

Q: How should I track my carbohydrate intake?

A:The most common way to track your carbs is through MyFitnessPal and their mobile app. You can't track net carbs on the app, though youcanTrack your total carbohydrate intake and your total fiber intake. To get your net carbs, simply subtract your total fiber intake from your total carb intake. I wrote an article about itHow to easily track carbs on keto >

Others opt for FatSecret, an app I'm not familiar with, although I know you can track your net carbs. The choice is entirely yours and your free will to decide.

Q: I cheated and want to switch back to keto. How do I do that?

A:Take a deep breath, it's not the end of the world. You may find that your weight increases temporarily as your body retains water. You may also find that when you lose that water, the scales drop pretty quickly. If you see the scale fluctuate, please remember that there is a biological reason for this.

Pull yourself together, get back on track, and stay strong to keep the craving down. If you're having trouble with the scheduling aspect, you might want to take a look at oursKeto Academy program.

Q: I am no longer losing weight. What now?

A:Many things can cause weight loss to slow down: stress, lack of sleep, exercise, hormonal changes, and morealcohol consumptionare among other factors. Weight loss won't always be a linear process either. We have water fluctuations that happen every day.

On average, people lose 1-2 pounds. per week, but that doesn't mean the scales are constantly going down. Take measurements and track your weight on the scale as there can often be size changes but no change on the scale. If you're still having trouble after 4-5 weeks, start reviewing your eating habits.

The first thing people usually recommend is re-tracking your macros to make sure you were on track, making sure you're drinking enough water and supplementing electrolytes, and finally reducing the amount of dairy you use. You can also read more about itOvercoming a Ketogenic Weight Loss Plateau >

Q: I don't like meat/eggs/dairy/[insert unfavorite food], can I still go on a ketogenic diet?

A:The short answer is yes. Aside from the general guidelines above, as long as you're low carb, moderate protein, and getting the rest of your calories from fat, there really aren't any "rules". If it fits in your macros, then everything is fine.

Some drink coffee with butter (recipe here) and eat a lot of meat; Some make vegetarian recipes, others are dairy and nut free. There are many options out there to accommodate any dietary restriction.

Q: What happens after you reach your goal weight on keto?

A:Some people want to come off keto once they reach their goal weight, others choose to stay on keto or go on a clean eating diet. I've been on keto for almost a decade now. One thing to always remember - if you go back to your old habits, you will gain weight again.

If you keep your intake under control, you may still experience weight gain due to glycogen replenishment. Many people find that they stick to keto, or a low-carb diet, simply because it makes them feel better.

For more frequently asked keto questions, visit ourFrequently Asked Keto Questions >

Saving you moneybudgeting

A common misconception is that the ketogenic diet is more expensive than other diets out there. And while it might be a bit more expensive than buying cereal-filled foods, it's a lot cheaper than many people think. To give you an idea, I've broken down the cost of some of our most popular recipes that you canread here >

A ketogenic diet may be more expensive than a standard American diet, but it's no different from other clean-eating lifestyles. That said, there are still numerous ways to save money on keto cooking. The best ways to save money are the same as with any other budgeting:

Look for offers.There's always a deal or coupon for keto-friendly items out there. You can usually find significant savings on magazines and newspapers sent to your home, but they can also be combined with in-store specials and managerial cuts. Combined, you can cut down a significant amount on your ketogenic foods.
Bulk shopping and cooking.If you're someone who doesn't enjoy spending a lot of time in the kitchen, this is the best of both worlds. Buying your groceries in bulk (particularly from wholesalers) can reduce your cost per pound tremendously. Plus, you can prep foods (bulk chicken thighs for pre-packaged meats or cook entire meals) to use as leftovers, so you spend less time cooking.
do things yourself.While it's extremely convenient to buy most things pre-made or pre-cooked, it always increases the price per pound for items. Try preparing vegetables ahead of time instead of buying pre-cut ones. Try making your stew meat from a pot roast. Or just try making your mayo and salad dressings at home. The simplest of things can help reduce your overall grocery shopping.

Read more tips on how to save moneyEating keto on a budget >

snack andRat

Overall eat a high amount offett, moderate protein, and a small amount of carbohydrates can have a massive impact on your health—lowering your cholesterol, body weight, blood sugar, and boosting your energy and mood.

A ketogenic diet can be difficult to understand at first, but it is not as difficult as it is made out to be. The transition can be a bit difficult, but the growing popularity of the clean eating movement is making it increasingly easy to find available low-carb foods.

After reading this page in its entirety, my top cutting and drying advice for someone who is starting out and looking to lose weight is listed below:

Keep it simple and strict.You usually see better results in people who further restrict their carbohydrate intake. Try to keep your carbs as low as possible during the first month of keto. Keep it strict by cutting out excess candy and artificial sweeteners (like diet soda) altogether. Cutting out these drastically reduces sugar cravings.
Drink water and replenish electrolytes.The most common problems are dehydration or electrolyte depletion. If you're starting out on keto (and going long term) make sure you're drinking plenty of water, salting your food, and taking a multivitamin. If you're still having trouble, you can order electrolyte supplements individually.
Track what you eat.It's so easy to eat too many carbs when they're hidden in almost everything you eat. By keeping track of what you eat, you can control your carbohydrate intake and hold yourself accountable.

If you're still not sure where to start, or you want to learn a little more about me and the site, I highly recommend reading mine"Fang hier an"Page.

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