A Beginners guide to Keto Foods
- March 19, 2021
If you have ever taken even a cursory glance on the internet in search of advice on how to diet, you have probably seen the word “keto” pop up quite a bit. “Keto” this, “keto” that, but what exactly is keto? The ketogenic or keto foods diet is a popular mode of meal plan among trying to lose weight. It focuses on a diet that is low on carbs but high in fat. But this is a reductive take on the ketogenic diet. The keto diet for beginners’ guide below explains the keto diet in detail.
Basically, the human body can run on 2 different fuels. One is sugar from carbohydrates that we eat, and the other is fat. The keto diet is a very low-carb diet. It is so low in carbs that the body has to switch to using fat for fuel. When the body is out of carbs, fat is converted in the liver into energy molecules called ketones. The diet that results in this is called the ketogenic diet.
Although the keto diet plan has become super-popular in recent years, it is not entirely new. The foundation of the keto diet can be traced back to many diets before. It is similar to the strict low-carb diet, gluten-free diet, and paleo diet. It is also very close to the well-known Atkins diet. Now, you may be wondering, “what is different about the keto diet?”. Well, it is a supercharged low-carb diet where you can make sure you get the maximum benefits. We have explained the benefits of the keto diet below.
Types of Keto Diets
There are multiple different forms of the ketogenic diet, with some of these subcategories working better for some people than the others. You can break down the ketogenic diet into 4 variations.
- The standard ketogenic diet (SKD): Probably the best entry point for people looking to hop on the keto bandwagon. This diet plan consists of a macronutrient ratio of about 75% fat, 15 to 20% protein, and 5 to 10% carbohydrates.
- The cyclical ketogenic diet (CKD): This ketogenic diet is designed to cycle your body in and out of ketosis. It divides your meal plan into “keto days” and “off days.” During “off days,” you are allowed to eat foods with a higher concentration of carbohydrates.
- The targeted ketogenic diet (TKD): Type of keto diet that is popular among athletes and individuals that are highly physically active. The targeted ketogenic diet allows for some adjustment for those who require more carbs in their daily diet.
- High protein ketogenic diet: In terms of macronutrients, this type of keto diet offers a slight adjustment to the standard keto diet. It usually comprises 60% fat, 30% protein, and 5 to 10% carbs as part of your daily diet.
Keto Diet Foods List 101
A ketogenic diet is founded on a few basic principles: lots of fat, moderate amounts of protein, plenty of veggies, and a very small amount of carbs. It is a much different food pyramid that most of us are used to. If the idea of reimagining your entire diet feels overwhelming, you are not alone. Nearly everyone who has embarked on the keto journey felt the same way in the beginning. But you do not have to make up your new diet from scratch. We have made a lengthy keto foods list that will give you a variety of options to choose from. Take a look at the list of keto foods.
- Seafood: Oysters, clams, crabs, squid, mussels, lobster, and scallops
- Pork: Pork chops, pork loins, ground pork, ham, and tenderloin
- Fatty meats: Veal, goat, turkey, and lamb
- Offal and organs: Heart, liver, kidney, and tongue
- Saturated fats: lard, ghee, butter, coconut oil, MCT oil, and tallow
- Omega 3’s: Tuna, trout, shellfish, and wild salmon
- Nuts and seeds: chia seeds, walnuts, flaxseeds, pumpkin seeds, almonds, etc.
- Veggies: Radishes, cucumber, celery, asparagus, zucchini, cabbage, eggplant, broccoli, Brussel sprouts, green beans, romaine lettuce, spinach, and cauliflower.
- Dairy: Cottage cheese, sour cream, greek or natural yogurt (unsweetened), cream cheese, cheese (mozzarella, swiss, cheddar, provolone, etc.)
Feeling hungry between meals? You can try out keto snacks. There are a variety of snacks that you can include in your plan when you are on a keto diet. Below are some of them;
- Baked cheese chips
- Scotch eggs
- Turkey and cheese roll-ups
- Sunflower seeds
- Salami sticks
- Whipped cream
- Chicken drumsticks
- Pumpkin seeds
- Cacao nibs
- Bake pepperoni chips
Ketosis is a state in which your body is primed to burn fat as its primary fuel source. It requires you to greatly reduce your daily intake of carbs. This leads you to lose weight at a faster rate than normal. The most popular way of entering ketosis is by following the ketogenic diet. Being in a ketosis state has many benefits, including that you become a fat-burning machine. It is perfect for weight loss without hunger. You are burning fat 24/7, even when you are sleeping.
How Keto Helps You Lose Weight?
The keto diet is often called a holy grail when it comes to weight loss. It prompts your body to become really good at burning fat; how? Well, when you are in a state of ketosis, your body gets fuelled by ketones. Ketones are the alternative fuel source that your body uses when blood sugar is in short supply. If you consume fewer carbs, the things that break up into the blood sugar quickly add moderate amounts of protein, which can be converted into blood sugar as well. Your body produces the necessary amount of ketones and starts running almost entirely without fat. Your insulin levels become really low, while fat burning increases dramatically. To put it short, when you follow the slimfast keto diet, it becomes easier for your system to get access to your fat source and burn them off. This results in a loss of weight.
Benefits of Ketogenic Diet
It’s weight loss that draws many people to the keto ultra diet initially. Still, the benefits go way beyond a leaner waistline. From diabetes to dementia, from cardiovascular to cancer, we are going to list various benefits of following the keto diet. Let’s get started!
The keto ultra diet helps blood pressure go back to normal. The decreasing insulin causes a lot of inflammatory fluids to get out of your body. This would cause a reduction in blood pressure.
Type 2 Diabetes
Where really shines is in Type 2 Diabetes. This is because when you have Type 2 Diabetes, you have insulin sensitivity, and you have high sugar content in your body. The research has shown that the keto foods diet for Type 2 Diabetes works.
The ketogenic diet has been shown to help with heart disease. Keeping blood and glucose levels low will help to keep your blood pressure in check. It can improve HDL (good) cholesterol levels that can keep you out of harm’s way.
This is where the ketogenic diet actually got its roots. Ketogenic is subscribed to children who have refractory epileptic seizures. It is found that once these children get into the state of ketosis, they have a decreased frequency of these seizures.
Following the plan for foods on the keto diet has shown some promise in the field of oncology, aka cancer. It is not ready to be prime-time cancer treatment just yet. This is because the research does not fully support it to be a preventive measure for developing cancer. But what we do know is that it is promising, and more research needs to be done.
Anxiety and depression
The keto diet has been linked with reducing anxiety and depression. It positively affects your brain and nervous system, which could help treat mood disorders. Studies have shown that the keto diet may increase GABA (Gamma-aminobutyric acid). GABA plays a key role in managing stress, mood, and anxiety.
Keto Diet Meal Plan For Week 1
Getting started with any new diet always seems like the most daunting task. So, to make it a bit less confusing for you here’s, a 7-day keto meals plan with delicious keto foods that you can follow.
breakfast: Scrambled eggs
lunch: Keto smoked salmon plate
Dinner: Keto pesto chicken casserole
breakfast: Keto frittata with fresh spinach
lunch: Keto quesadillas
dinner: Keto Asian cabbage stir-fry
breakfast: Keto egg muffins
lunch: Keto prosciutto-wrapped asparagus with goat cheese
dinner: Fathead pizza
breakfast: Classic bacon and eggs
lunch: Keto roasted beef and cheddar plate
dinner: Keto hamburger patties with creamy tomato sauce
breakfast: Keto coconut porridge
lunch: Italian keto plate
dinner: Keto ribeye steak with oven-roasted vegetables
breakfast: Keto pancakes with berries and whipped cream
lunch: Grass-fed beef burger (no bun) with guacamole, tomato, and kale salad
dinner: Keto tortilla with ground beef and salsa
breakfast: Mushroom omelet
Lunch: Chicken mayonnaise salad with cucumber, avocado, tomato, almonds, and onion
dinner: Keto pork chops with green beans and garlic butter
If you are looking for more detailed information, then check out this keto meal plan.
Keto Tips and Tricks 101
- Starting a keto diet can be pretty intimidating for some beginners. That is why we have listed some tips that would come in handy when you begin your keto journey.
- Plan your entire week’s eating plan in advance. This would not only save you a whole lot of time but would help you to be organized.
- Stick to your routine. If you are just starting a keto diet, it is advised to stick to your old routine and replace your meals with keto-friendly foods.
- Stay hydrated. Drink as much water as you can. A lot of beginners feel an emptiness in their stomachs when they start the keto diet. Drinking water would help eliminate this issue.
- Try to bring your own food to social gatherings. This would help you stick to your easy keto meal plan, and you would not fall off the wagon.
- Keep keto-friendly snacks with you whenever you go out. So, if you feel hungry, which is quite common for beginners, then you would have a snack ready to eat.
- Always check the food labels before buying them.
- Make your own custom foods to eat on a keto diet plan. There are various websites online that offer keto-friendly meals, recipes, and the keto diet list of foods.
Eating Out On Keto
A lot of people become fearful of dining out when they are on keto. But the matter of fact is that most of the restaurant menu can be made keto-friendly. How? Let’s just say that you order a meat or fish dish. Now, instead of ordering high carb food, just order extra vegetables. You can also order eggs and bacon. There are also various restaurants that offer a keto diet menu for beginners, which eliminates the problem altogether.
Supplements For Keto 101
If the keto advanced weight loss is not working for you, then you always have the option of using supplements. The keto supplements have proven to be pretty helpful, especially for beginners. To help you out, we have compiled a list of 6 keto supplements that you can incorporate into your free keto diet plan.
- Magnesium: Magnesium is involved in over 300 enzymatic processes inside our bodies, making it one of the most powerful minerals out there. Magnesium is an alkaline mineral that offsets some of the uric acid buildups that comes with the ketogenic diet. This lessens the chance of getting gout or uric acid kidney stones.
- Vitamin b1: This supplement is essential in the adoption of sugar burning into fat burning. Vitamin b1 also helps with relieving stress when you are on a keto diet.
- Vitamin b3: This is really great for the cholesterol that is coming out of the fat cells out through the liver. Vitamin b3 is also good to give support to the liver in general.
- Whey protein: This supplement would play an integral role in increasing your daily protein intake. You can use whey in shakes and yogurts.
- Creatine: Feeling low when working out in the state of ketosis? Then creatine is the right supplement for you. Creatine is well-known for its health and performance benefits. It would give you an extra boost when you are doing any high-intensity physical task.
- Minerals: There are numerous minerals other than magnesium that can be pretty helpful when you are on a keto diet. Sodium and calcium are one of them, along with electrolytes and trace minerals. Minerals help reduce insulin resistance, and they put you into fat-burning pretty easily.
Side Effects Of Keto Foods to Avoid
The keto diet is not as great as it sounds on paper. You could be exposed to various dangers when you start the keto diet, which you should be aware of. Below are some of them.
When you first enter the state of ketosis, your body experiences a group of symptoms generally referred to as the “keto flu.” The keto flu is your body’s reluctance to switch engines as all of your body systems are switching the fuel source. Some of the keto flu’s common symptoms include fatigue, headache, irritability, sugar cravings, difficulty focusing (“brain fog”), lack of motivation, dizziness, nausea, and muscle cramps.
May cause kidney disease
High-fat animal foods such as meat, cheese, and egg are used in the keto diet because they do not contain carbohydrates. If you increase the intake of these foods, you may have a high risk of kidney stones. This is because a high intake of animal fruits can cause blood and urine to become more acidic, leading to increased excretion of calcium in the urine. Some studies also suggest that the keto weight loss diet reduces the amount of citrate that is released in urine.
May cause digestive disorders.
Since the keto diet restricts carbohydrates, it can be difficult to meet daily fiber needs. Some of the richest sources of fiber, such as fruits, whole grains, starchy vegetables, and beans, are eliminated from the diet. As a result, the keto diet can lead to digestive disorders and constipation. Fiber feeds beneficial bacteria in the gut. Having a healthy gut may help boost immunity, improve mental health, and decrease inflammation. A low-carb that is lacking in fiber, such as keto, may negatively affect gut bacteria.
May lead to nutrient deficiencies.
The keto diet restricts several foods, especially nutrient-dense fruits, legumes, and whole grains. It may fail to provide recommended amounts of vitamins and minerals. Some studies suggest that the keto diet does not provide enough calcium, vitamin D, magnesium, and phosphorus. Bear in mind that the nutritional adequacy of this diet depends on the specific foods that you eat.
May cause hypoglycemia
Low-carb diets like keto have been shown to help manage blood sugar levels in people with diabetes. However, individuals with type-1 diabetes may be at a higher risk of more episodes of hypoglycemia. People with type-1 diabetes typically experience low blood sugar if they are taking too much sugar and not consuming enough carbohydrates. Thus, a low-carb diet may increase the risk.
May affect bone health.
The keto diet is also associated with weakened bone. Several studies in animals link the keto diet to decreased bone strength likely due to losses in bone mineral density, which may occur as the body adapts to ketosis.
Below are some foods that will sabotage your keto journey. It is advised to avoid these foods when you are on a keto diet. The keto diet foods to avoid include;
- Cookies, chocolate bars, and ice cream
- Processed and refined fats (vegetable oils and margarine)
- Fruits and fruit juices