The Ultimate Guide To Keto Diet

Picture this.

Today you wake up go into the restroom and look in the mirror. Here you are staring back at yourself. What do you see? How do you feel?

Are you Fat? Are you Sick? Are you Tired?

Or all of the above?

For some, lazy dieting and bad habits have brought on unhealthy pounds, shortage of energy, and even worst, bad illness. I’m sure you didn’t consciously decide to be overweight or sick overnight.

I can tell you, for years, I “blindly” didn’t pay attention to my bad habits until it almost caught up to me.

For others, it seems being in great shape comes so easy without much effort. Well, anything done overtime will always seem to be effortless.

The key difference I found from those who are overweight and the ultimately fit people boils down to habits.

When striving for optimum health and fitness it usually is in direct proportion to the amount of exercise and quality of nutrition.

There are a ton of fitness programs and meal programs in the world.

The problem is you are completely overwhelmed by it all. You don’t know where to start – get P90X or get on a diet. I say the latter… first.

Women’s Health explains why diet makes up 80% of weight loss and 20% exercise.

So, what if there was a way to effortlessly lose weight and get your health back on track just by making changes to your daily eating habits?

What if there were specific foods you could eat to increase your energy, eliminate some of your ailments, and dramatically shred the body fat from your frame all at the same time?


Let’s introduce the Ketogenic Diet.

So ‘what is’ the Ketogenic Diet?

It’s a High Fat, Moderate Protein, Low Carbohydrate diet.

By definition it is “a diet that tends to promote the metabolic formation of ketone bodies by causing the body to use fat (rather than carbohydrate) as its principal energy source.”

Simply put it’s a way your body absorbs fat and uses it as energy to burn ..well more fat!

So you may be asking, since the keto diet is a High fat diet, “am I just eating a tub of butter all day?”

No. You’ll find the food you’ll eat is very normal to what you’ve been used to.

The Ketogenic (Keto) Diet has been proven to promote loss of body fat, promote cardiovascular health, increase mental focus and energy, suppress appetite, treat Alzheimer’s and different forms of Cancers, and eliminate ailments like Type 2 Diabetes and Hypertension.

Recently it seems the keto diet has been increasingly popular within the culture and more and more people are jumping on the “new” diet trend.

But, funny thing is the keto diet has been around for years. It was originally introduced to help treat epilepsy in children.

The diet produces ketones in the blood, which helps reduce epileptic seizures. The ketones are produced by using fat instead of carbohydrates as energy source.

The by-product of the keto diet is the serious weight loss you can experience.

Some your favorite celebrities have joined the keto diet bandwagon, most notably Kim Kardashian who dropped 60 pounds after her pregnancy.

So whether you’re trying to help aide your diabetes or lose that belly fat, the keto diet can help. Let’s dive a little deeper and find out how this diet can be right for you.

The Benefits Of Ketogenic Diet

Promote Loss of Body Fat

When you cut out carbs substantially from your diet and substitute them with (good) fat it helps put your body in a state of ketosis.

But doesn’t my body need carbs? No. Your body needs fuel.

When you reverse engineer how your body utilizes energy, going from burning sugar to burning fat, your body functions in a much more natural state.

How To Become A Fat Burner

keto fat burner

You become a fat burner instead of a sugar burner almost immediately once your body adjusts to consuming more fat.

When your sweet tooth gets the best of you and you indulge in that Krispy Kreme, your body will produce glucose and insulin.

Eating foods high in carbs, your body will use glucose as its primary energy source. Insulin is produced to transport glucose into your bloodstream throughout your body.

This might sound like a good way for the body to use energy, but the problem with using glucose as a primary energy source, fats are stored, not burned.

In most of America, the average diet consists of meals rich in carbohydrates which turns into sugar after digested.

And because your body can’t store the excess glucose so it gets converted into fat that doesn’t get used for energy.

Consuming a bunch of carbs will give you those late night sugar cravings, which will have you dipping in the cookie jar more than you realize.

There’s a reason why you can’t just have “one” of those Lay’s potato chips.

This cycle will ultimately lead to a body you really don’t like staring back at you in the bathroom mirror.

So what is the alternative energy source?

You burn fat not sugar.

When you begin to reduce your carbohydrate intake then your body will enter a state known as ketosis.

During ketosis your body gets into a fat burning state that shreds body fat dramatically. This occurs once your body begins to produce ketones as an alternative fuel source.

Your body produces ketones when your carbohydrate intake decreases.

Ketosis is a process where your body will use fat to fuel your body. Think of it like this..

Deprive your body of carbohydrates and you’ll enter into a state of ketosis.

After a week or so ketosis “activates” within the body and starts to burn ketones for fuel.

The result of this two-fold – increased energy and decrease in appetite which leads to less calorie consumption and more weight loss.

Besides the obvious of shredding fat, here are many more benefits being in a state of ketosis can do for you.

Promote Mental Focus

keto mental focus

Ketones improve mental focus by providing the brain with an alternative source of energy that is vital for overall brain function and learning.

Usually with carb-heavy diets the brain will experience fogginess due to the overdose of carbohydrates. Think, heavy carbs equals cloudy mind.

In turn, you get “the itis” and your brain lacks mental clarity to remember things and focus on important tasks.

Because the Ketogenic Diet is using fat as its primary fuel your natural increase in energy and efficiency will begin to see positive changes.

Suppress Appetite

keto stomack

With the Ketogenic Diet psychological well-being and hunger and food control are two relevant factors involved in the success of weight-loss.

When your body experiences ketosis you’ll suppress your appetite and feel satiated.

Your blood sugar will lower when you enter ketosis because you are burning fat for fuel.

The amount of healthy fats that you consume will help slow down the absorption of the food you eat which means you can go longer periods between meals.

Increased Energy

Along with better mental focus, your energy levels will see major improvement on keto diet.

You’ll see a spike in energy mid-day, during those “power hours” of the workday.

The main reason you’ll feel more energized is because your body won’t have those carbs to burn off.

In the high-carbohydrate diet you will have spikes in your blood sugar levels which will ultimately have you crash and burn by the time it’s check out time.

You won’t experience the “crash and burn” side effects with a high-fat, low-carb diet.

Your brain will perform at optimum levels giving you a sense of vibrancy throughout the day.

Promotes Cardiovascular Health

The Ketogenic Diet has been shown to improve your heart health and optimize your cholesterol levels.

By restricting your carbohydrate intake while increasing your fat intake with moderate protein you’ll be able to reduce the risk of heart disease in many ways.

Consuming lower carbs will assist in lowering the unhealthy triglyceride levels the body. The main culprit for heart disease is found in monounsaturated triglycerides.

This is considered your LDL cholesterol – the poor type of cholesterol that transports cholesterol from the liver to rest of your body.

Then there is the cholesterol that transports cholesterol away from the body to the liver called HDL cholesterol.

Since the ketogenic diet is rich in healthy fats your HDL cholesterol will increase while decreasing the LDL cholesterol content in your blood which will help reduce the cardiovascular health problems.

Eliminates Type 2 Diabetes and Helps High Blood Pressure

In most cases, those diagnosed with Type 2 diabetes are typically overweight. The ketogenic diet is a high fat low carb diet that will not only help drop significant weight, but also help diabetes symptoms.

When the body enters ketosis its use of ketones for energy will alleviate the need for use of insulin while improving the blood glucose levels.

Those with type 2 diabetes should test their blood levels frequently to make sure the ketogenic diet is aiding in reducing their sugar levels.

Those who suffer from high blood pressure should see their blood pressure drop due to the weight loss they experience.

Losing weight has been seen to be an indirect improvement in hypertension patience.

Treats Alzheimer’s and different forms of Cancers

As your body enters ketosis and ketones are used as a primary energy source then your brain functions will improve.

By increasing the use of ketones you decrease in the use of glucose.

MCT oil and other essential fatty acids has been shown to be an effective way to raise ketone levels in the body while improving the memory and brain function.

Basic Fundamentals of Ketogenic Diet

What is Ketosis?

A metabolic state characterized by raised levels of ketone bodies in the body tissues, which is typically pathological in conditions such as diabetes, or may be the consequence of a diet that is very low in carbohydrates.

Ketosis is occurs in the body when it uses fat as its primary fuel. Your body enters a ketosis state when you subtract carbohydrates from your diet or by fasting.

The ketogenic diet is perfect for entering ketosis since 70%-80% of calorie intake is from healthy fats.

Because you limit the amount of carbs you consume the body will then run out of glucose to burn for fuel and then switch its fuel supply to fat.

Under these conditions your insulin levels become extremely low and your body begins to burn fat very fast.

The Macros on Keto

keto macros

The ketogenic diet is a high fat, low carbohydrate, moderate protein eating lifestyle. The macronutrient ratio is typically as follows:

70% of calories from fat,
20% of calories from protein, and
10% of calories from carbs.

A simple rule of thumb when doing keto is to keep your carb intake to a maximum of 20g net.

Net carbs are calculated by subtracting total carbohydrates from fiber within a food.

Take a cup of spinach for instance:

Total Carbohydrate: 3g
Dietary Fiber: 1g

You want to find out the net carbs, which are Total Carbohydrates – Fiber = Net Carbs. In the case of a cup of spinach, it’ll be 3g – 1g = 2g Net Carbs.

What To Eat on Ketogenic Diet?

While you can’t just partake in any kinds of food, the beauty of the keto diet is that you can consume foods that are found to be enjoyable by most.

Once you enter into a state of ketosis then your body will crave the bad food less and less and only crave the foods that fuels it.

You are striving for ketosis so that doesn’t mean starving yourself, it just means starving the body of carbohydrates.

Because you’ll consume mostly fat your body will adjust to using fat as a fuel while also satisfying your appetite.

Eating foods rich in fat will help in overeating and indulging in bad foods. That sweet tooth that you once had will magically disappear after a few weeks of adjusting to the ketogenic diet.

We break down the menu of choices in fats, proteins, and carbohydrates allowed. You can let your brain run wild with recipe options.

The following foods are permitted to eat:

Fats

keto fat
  • Avocado Oil                                                      
  • Coconut Oil
  • MCT Oil
  • Olive Oil
  • Butter
  • Mayonnaise
  • Sesame Oil
  • Sunflower Oil
  • Peanut Oil

Protein

Keto protein
  • Poultry (Chicken, Turkey, etc.)
  • Eggs
  • Beef
  • Salmon
  • Catfish
  • Shrimp
  • Snapper
  • Trout
  • Tuna
  • Pork Chops
  • Bacon
  • Lamb

Vegetables

Keto veggies
  • Avocado (high in fat)
  • Asparagus
  • Broccoli
  • Kale
  • Lettuce
  • Spinach
  • Zucchini
  • Squash
  • Cabbage
  • Olives
  • Pickles
  • Cucumbers
  • Bell Peppers
  • Mushrooms

Nuts and Seeds

Keto guide
  • Cashews
  • Walnuts
  • Brazil Nuts
  • Flax Seeds
  • Chia Seeds
  • Pumpkin Seeds
  • Almonds
  • Pecans
  • Sunflower Seeds
  • Hazelnuts

Dairy

Keto guide
Image credit: Keto Vale
  • Cheese
  • Sour Cream
  • Heavy Whipping Cream
  • Full Fat Yogurt

To get the Keto God approved foods for your kitchen check out our Keto grocery shopping list.

Side Effects Of Ketogenic Diet

When the body goes through ketosis for the first few days or so you’ll experience the “keto flu” where your body is adapting to using ketones as fuel versus glucose.

I discuss this further down below.

The reason for this is directly effect of going from carb-heavy to a fat-heavy diet like the ketogenic diet.

They typical symptoms of the keto flu are nausea, vomiting, headache, and weakness. This is normal in the beginning phase of entering ketosis.

The water and mineral balance of your body may change during the ketogenic diet so increasing salt intake and adding mineral supplements to your daily regimen can help.

Who Should Avoid Ketogenic Diet?

Is the keto diet for everyone? Yes and no.

Those with extreme chronic illness should always consult with their physician first before embarking on a new diet plan.

If you have severe ailments you should have a physician monitor due to the carbohydrate and calorie deficiency you’ll experience with the ketogenic diet.

Starting The Keto Diet

So where do you start?

A great place is to start is with our Keto God program.

If you want to get started on your own then you should remember these key things to see good results from the keto diet:

  1. Track your daily Macro goals (download myfitness pal)
  2. Drink plenty of water (at least half your body weight in oz)
  3. Get plenty of sleep

You should remember to not exceed 20g in net carbs so you could enter ketosis. Cutting out sugar and heavy carbs is rule number one.

Once you know your macro goals, you can plan daily meals accordingly.

Make sure to check out our grocery list to know which foods you should go shopping for.

Once you have stocked up on some good food check out our sample meal plans to jumpstart your keto diet journey.

Keep it fun and experiment with different ingredients when making your meals. It should be noted that any diet you partake in life should always be viewed as a lifestyle change and not a quick fix.

The more your body adapts to the high fat intake, you’ll start to see positive changes almost immediately in your daily life.

4 Tips To Reaching Ketosis Faster

So let’s say you would like to jump right in and reach ketosis fast, well we have a very simple way you can accomplish this in our manual, The 5 Day Keto Kickstart.

There isn’t some sort of rush to reach ketosis, but given the fact that you are ultra motivated or you need to fit into that sexy dress for your best friend’s wedding then here are some recommended quick tips I pulled directly from our manual to help you speed up the process:

  1. Exercise more often: You don’t have to go bonkers and go Jillian Michaels on them, but you should consider adding in a 30 minute brisk walk or jog per day. Also there are many at-home workout programs you could indulge in at least 2-3 times per week. Remember, the 80/20 principle when it comes to nutrition and exercise.
  2. Intermittent Fasting: Fasting is one of my top recommendations to try out. This is usually for the advanced group who has acclimated their bodies to the keto diet, but you could actually give yourself a window of “feeding time”. Block off an 8-hour window and have all your keto meals within that time frame.
  3. Eliminate Carbs: If that wedding or special event is in a few days and you need to shred just a few pounds, then just try to eliminate as much carbs as you possibly can. Cook keto recipes that are less than 15% carbs.
  4. Drink a sh*t ton of water: Recommended water intake is ounces half your body weight, but I’ve personally have drank as much as two gallons per day at one point. Water helps trick your body into thinking it’s full and it satiates your appetite dramatically.

How Do I Know I’m In Ketosis?

So you’ve downloaded your favorite keto recipes and have been eating keto meals for about a week now. You’ll notice a few bodily changes that will be an all tell sign you are in ketosis.

First, you’ll notice that you are running back and forth to the restroom to pee a lot more often. The keto diet is a natural diuretic and also with that increase in water intake you’ll have to urinate almost every hour, but this is a very good sign.

Second, you’ll notice that your appetite and hunger is suppressed. You won’t have those cravings for a Big Mac or snickers bar, but you also will be satisfied throughout your day.

With that, comes increased energy that will rush upon you like a surge of lightning. One of the best things I love about the ketogenic diet is the burst of energy I get daily.

Lastly, you’ll find that you’ll have a case of halitosis aka bad breath and “cotton mouth”. This is normal as your body is releasing more fluids due to the constant urination you’ll experience.

Adding electrolytes to your water could help fix this minor issue.

How To Check Your Ketone Levels?

If for whatever reason you aren’t experiencing these common symptoms, then I’d recommend:

Ketone Test Strips: These strips are used to help determine the amount of ketones in your body. These are good when you’re brand new to keto and trying to confirm your eating regimen is working. The more ketones you produce the higher chance you reach a state of ketosis.

Blood Glucose Monitor: This is a device that you’ll normally see diabetic patient use to test their glucose levels. Like the test strips, you really only need to test using this method in the first 30 days or so.

What Are The Different Types of Ketogenic Diets?

Depending on your activity and workout regimen also can determine the type of keto you do.

Also, your goals are what can be a factor in choosing how you do it. There are usually people who will want to lose weight or maintain weight.

If your choice is lose weight, then the standard ketogenic diet is right for you. This is the original keto plan that most jump into.

If you are looking to maintain weight or preserve muscle then you’d probably look into targeted ketogenic diet or what most bodybuilders use is the cyclical ketogenic diet.

Working Out On Keto Diet

Since choosing the type of ketogenic diet usually will have a direct impact on your goals, you must figure out your exercise regimen on keto.

There are concerns about keto affecting your physical performance, although I’ve never seen any significant drop off, I know your body could be different.

You might need to give your body time to adjust to the style of diet.

Read Ketogenic Diet Basics: Exercising On Keto to learn more.

What Is The Keto Flu?

One of the most common side effects you might experience during the “adaptation phase” is the keto flu. It doesn’t typically last for more than a day or two.

The loss of electrolytes you will experience is due to constant urination.

Because keto is a diuretic you can add a little salt to your water or supplement with some keto electrolytes.

To learn more about the keto flu and how to avoid it, read Keto Flu 101: How To Avoid It.

Common Keto Flu Symptoms

When you put your body through dietary changes there usually always some side effects, for better or for worse, but the following keto flu symptoms can be avoided:

Cramps: When your body is flushing out fluids it can cause cramps. To reduce or avoid cramps you should take a magnesium supplement which will help you out.

Heart Palpitations: It’s normal to feel an irregular heart beat when you start the keto diet.

You may want to look into a potassium supplement if you find this symptom to persist.

Feeling Weak: You may feel a lack of strength as your body adapts to keto. Give it some time and you’ll be stronger than ever.

The Conclusion

Ready To Lose 15 Pounds In 28 Days?

If you’re ready to lose weight and want to kickstart a new lifestyle for yourself then the 28-Day Keto Challenge is for you.

Do you think this is too good to be true? Well I’d like to hear from you below. One thing I’ll leave you with is that ever since I made the switch to keto it’s made everything in life better.

No, I’m not just saying this to say it.

Seriously, days are much more clearer, getting tasks done are much more exciting, and of all the person staring back in the mirror couldn’t be more happier.

At Keto God we encourage you to do right by yourself and give keto a shot.

So whether you’re a beginner or have been at keto for awhile, what has been your experience so far?  Comment below with some your keto diet experiences you’ve had.

Pin It