Beginners Keto Diet Plan | How To Start A Keto Diet (2021)

 You've probably heard about the keto diet.

It's the newest hype. All the papers are writing about it and the interest online is just exploding.

What is the keto diet?

What does keto even mean and how is it done, In this course you will learn all you need to know First of all let's get this out of the way.

What does the work keto" mean?

Basically the body can run on two different fuels. One is sugar from carbohydratesit in he food we eat and that's what most people today primarily use.Let's say if they're eating bread, pasta, rice, potatoes etc.The other fuel is fat.The keto diet is a very low-carb diet.So low in carbs that the body has to switch to mainly using fat for fuel.

For example from real foods like eggs, meat, avocados, butter, olive oil, nuts, etc. Even the brain can become fueled by fat. When the body is out of sugar, fat is converted in the live into energy molecules called ketones that fuel the brain, And the diet that results in this is called ketogenic, meaning it produces ketones. And that's why the diet is called the keto diet. Being fueled mostly by fat, a state called "ketosis", has many benefits including that you become a fat-burning machine. It's perfect for weight loss without hunger burning fat 24/7 even when you're sleeping.

Because it gives you tons of energy, you'll basically never run out. Why the keto diet has become super popular in the last few years

is actually not entirely new. The foundation of keto is something old that you've heard about a million times. It's a strict low-carb diet, it's a gluten-free diet, it's similar to the paleo diet and it's very close to the old

and well-known Atkins diet. The basic idea is super simple and based on real foods. You simply avoid most carbohydrates like sugar, processed junk food, bread, pasta, rice etc.

And instead you eat meat, fish, eggs, vegetables and natural fats like butter.

What is different with keto?

Is that it's a supercharged low-carb diet where you can make sure you get the maximum benefits. We'll get to the details later. So keto is a supercharged version

of an old idea. Similar diets have been tried for decades, even centuries. These similar diets keep returning more popular than ever because they work. And this could have

an evolutionary explanation as our ancestors did not eat refined carbohydrates or sugar like we do today, so our bodies may not be adapted to those foods. Modern science proves that it works. On a keto diet most people can lose excess weight without hunger and a number of health issues

tend to improve. Most importantly a keto diet

is not just used as a temporary fix.

Many people enjoy it as a long term lifestyle.

Not just for weight loss, but for long-term health and well-being and staying fit year-round. Many people feel energized,

full of mental clarity and have stable blood sugar levels.Most of the hunger disappears,

cravings for sweets foods are reduced, so there's no need to snack all the time anymore.People save time by being happy

with fewer meals.They eat delicious food

whenever they're hungry and there's not even any need to count calories.Most people feel so satiated on keto that they can eat when they're hungry and still eat less and lose excess weight.

They don't even have to exercise.

Now of course some exercise is good for youf for health and feeling your best,but it's not required for weight loss and certainly not on keto.In this course you will learn exactly how to do keto, what to eat, what not to eat and when to eat.You will learn the common problems that people experience when starting keto,the keto flu and how to avoid it.

You will learn how to know if you're in ketosis and the simple tricks to get there.You will learn about weight loss on keto,what to expect, how to speed it up and how to break a weight loss plateau should it happened.

You'll learn about the common mistakes

that people make and how you can avoid them to feel great and succeed faster.

You'll also hear from a number of top doctors and researchers specializing in keto and low-carb diets who truly understand it

and to make sure you do it as safely and effectively as possible.

This Article will teach you everything you need to know and you can combine it

with all the other keto content we have

on our website DietDoctor.com. It's really the only place you need for everything connected to keto. We are committed to making it truly simple.You can check out hundreds of amazing keto recipes, including video recipes and if you're interested,

a full keto cooking show.No planning required, just buy the food on the shopping list,cook it according to the simple instructions and enjoy eating it.You're done.

And even if you have special preferences

like say dairy-free or vegetarian keto,we still have you covered.And you can also simply construct your own custom meal plans.

You can get all this for free.

You can use our free two-week keto challenge to get started like more than 300,000 people already have.Or for the full Diet Doctor experience, sign up for a free one-month trial, cancel anytime.You get full access to everything we have, all our resources; the full meal planner, our low-carb TV with hundreds of amazing keto videos

including this entire keto video course.

At Diet Doctor, our goal is to empower people everywhere to succeed on keto and low-carb

like these amazing people...

"Whatever you're doing continue to do."

At some point he said, "Don't lose any more weight."

I lost 200 pounds in roughly 18 months.

-I lost 80 pounds.

-80 pounds? Wow!

I lost 100 pounds in a year.

That hunger that I've had for my entire life

wasn't there. Her energy level and much like mine, our mental well-being has improved

as much as our physical health.I went from 374 pounds to 139 pounds.I would've never believed that within my lifespan I would have my life back like this. We want to make keto

truly simple for you and help you succeed

in reaching your goals. If you are interested in more I'll see you in part II which is about a core idea behind the keto diet.

how to become a fat burning machine.

How To Start A Keto Diet

So you're ready to adapt to a ketogenic

diet to lose weight and improve your health you've come to the right place making any big lifestyle or diet changes can challenging especially at first there are a lot of new routines to learn and old habits to unlearn but we've seen over and over again with the people in the Keto Diet community that over time keto becomes the new normal and the

dramatic results are so worth it what's the best way to get started with a ketogenic diet here. We'll outline three steps to keto success but first let's define what a keto diet is simply put it is a high fat low carb low to moderate.

Protein diet by drastically restricting carbohydrates in your diet the body will

enter and sustain ketosis a metabolic state where the body burns a highly efficient alternative fuel called ketones not only does the keto diet help with weight loss but current research also indicates that it can help to improve health conditions like heart

disease type 2 diabetes and Alzheimer's

disease to start your keto journey off on the right foot here are our top three key pieces of advice eat the right foods eat the right amount of those foods and prepare for the keto flu.

Let's start with food your goal on a consistent basis is to replace carb heavy foods with keto friendly foods this will help you eat fewer calories than before and help jump-start and sustain ketosis you will need to focus on meat high fat dairy and healthy oils leafy green and above-ground vegetables nuts and seeds avocado berries and keto approved sweeteners you'll need to

entirely avoid grains sugar fruit and starchy vegetables for more info see our Article keto cooking keto food list for plenty more information on what to eat and what not to eat on keto you'll be relying a lot more on home-cooked food than packaged processed or prepare foods it's important to note that you don't have to figure out how to do this on

your own there are so many resources on

Costom Kito Diet including meal plans shopping lists budget breakdowns and recipes will teach you to avoid common pitfalls how to read labels and nutritional

information and which keto foods can be

swapped and substituted for foods that are off-limits you might be surprised how many things like bread pasta cookies and ice cream you can still enjoy if you just learn how to make them keto friendly it's not just eating the right foods though that is the foundation of the diet you must also learn how much to eat.

Which brings us to our second point a keto diet can help you to restrict your calorie intake in a slow and steady way which leads to long-term weight loss butvit can be hard to do this if you're not carefully tracking what you eat one way to figure out how much you should be eating on a keto diet is to check on

your progress every few weeks and adjust

accordingly if you're not seeing the results you want you can also use the ruled.me keto calculator which we find to be a more precise method you'll also need to track your macronutrients or macros those are fats carbs and protein which need to be kept in careful balance to keep your body in ketosis as a general rule we recommend eating below 35 grams of carbs a day and aiming to

get 70% of your calories from fat and 25% from protein the keto calculator can help you dial in exactly what to be aiming for each day and will keep you on track for a deeper dive into macros check out our video macros and keto calculator finally when you're starting

out on a ketogenic diet you must prepare for the keto flu when you first cut back on carbohydrates your body will experience some changes as it adjusts to your lifestyle one possible change is the keto flu an umbrella term for the flu-like symptoms you may encounter like.

Fatigue or mental fogginess usually these symptoms only last a short while but it is best to be prepared you will need to drink more water increase your sodium potassium and magnesium intake and eat more fat especially MCTS most importantly check in with yourself from time to time to monitor the changes in your body composition and how you feel to be sure that the ketogenic diet.