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

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

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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.

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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, yam...

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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 ...

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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 betw...

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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 betw...

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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. 
  • ...

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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 inta...

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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 s...

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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.

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