What Is The Ketogenic Diet [A Keto Guide for Beginners] - Deepstash

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What Is The Ketogenic Diet [A Keto Guide for Beginners]

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Ketosis

... is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver.

The end goal of a properly maintained keto diet is to force your body into this metabol...

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  • Weight Loss.
  • Keto naturally lowers blood sugar levels due to the type of foods you eat.
  • Mental Focus: Ketones are a great source of fuel for the brain.
  • Increased Energy & Normalized Hunger: Fats are shown to be the most effective molecule t...

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Do Not Eat on a Keto Diet

  • Grains – wheat, corn, rice, cereal, etc.
  • Sugar – honey, agave, maple syrup, etc.
  • Fruit – apples, bananas, oranges, etc.
  • Tubers – potato, yams, etc.

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Do Eat on a Keto Diet

  • Meats – fish, beef, lamb, poultry, eggs, etc.
  • Leafy Greens – spinach, kale, etc.
  • Above ground vegetables – broccoli, cauliflower, etc.
  • High Fat Dairy – hard cheeses, high fat cream, butter, etc.
  • Nuts and seeds – macadamias, w...

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Keto Macros

Keto is high in fat, moderate in protein, and very low in carbs. Your nutrient intake should be something around 70% fats, 25% protein, and 5% carbohydrate.

Typically, anywhere between 20-30g of net carbs is recommended for everyday dieting – but the lower you keep your carbohydra...

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  • Restrict your carbohydrates. Try to stay below 20g net carbs and below 35g total carbs per day.
  • Restrict your protein intake. For weight loss, you want to eat between 0.6g and 0.8g protein per pound lean body mass.
  • Stop worrying about fat.  ...

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How to Know if You’re in Ketosis

  • Increased Urination. Keto is a natural diuretic, so you have to go to the bathroom more.
  • Dry Mouth. The increased urination leads to dry mouth and increased thirst. 
  • Bad Breath. Acetone is a ketone body that partially excretes in our breath. It’s usually ...

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... is an abbreviated term of macronutrients. Your macros are your daily intake of “the big 3” nutrients: fats, protein, and carbohydrates.

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  • Standard Ketogenic Diet (SKD): This is the classic keto diet that everyone knows and does. 
  • Targeted Ketogenic Diet (TKD): This is a variation where you eat SKD, but intake a small amount of fast-digesting carbs before a workout.
  • Cyclical Ketogenic Diet (CKD)...

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Physical Performance

In the short-term, you may notice some small physical performance drops, but this will subside as you continue replenishing fluids, electrolytes, and adapt to the fat intake.

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Keto flu

Is a very common experience for new ketoers, 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 feel some slight discomfort including fatigue, headache, nausea, cramps, etc.

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Common Side Effects on a Keto Diet

  • Cramps (and more specifically leg cramps) are a pretty common thing when starting a ketogenic diet.
  • Constipation. The most common cause of constipation is dehydration.
  • Heart Palpitations. When transitioning to keto, you may notice that your heart is beati...

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