Ketogenic Diet Guide for Beginners

Many people have tried different diet fads, yet are still unable to maintain a healthy weight and one principle some of these diets have in common, is to reduce carbohydrate intake. In recent years, going on a ketogenic diet has helped many extremely overweight individuals lose massive amounts of weight and achieve a healthier lifestyle. Despite the results, there are many who still question the safety of a ketogenic diet. As such, this article aims to explain what the diet involves and whether or not it is safe for everyone.

What happens when you are on a ketogenic diet?

The term ketogenic comes from the word ‘keto’ which refers to a type of energy produced by the body called ketones. A ketone becomes the body’s alternative energy source when there is not enough carbohydrate or glucose. Your body will only produce ketones when you eat a low-carb diet. Your liver is responsible for producing ketones and supplies the energy needed by your body and brain to function.

Being on a low-carb diet means your body will start to access stored fats and burn it for energy. This process is what facilitates weight loss. Other benefits of your body going on ketosis is that you feel less hungry, and you also feel more focused and alert.

Precautions for going on a ketogenic diet

There are a lot of myths and controversies surrounding a keto diet. But contrary to what many people assume, it is safe for anyone who is relatively healthy. But if you fall under the following conditions, you may need to consult your doctor if a ketogenic diet is safe for you.

1. Anyone who is taking diabetic medication such as insulin
2. Anyone taking high-blood medication
3. A breastfeeding mother

It is safer to ask your doctor for advice first before trying any new diet which may harm your health.

What to eat on a ketogenic diet

The idea is to remove carbohydrates from your diet and replace it with high-protein foods and good sources of fat such as fish and seafood, and you will need to reduce your carb intake to 50 grams or less every day. To avoid feeling hungry, eat more servings of vegetables and protein.

What not to eat on a ketogenic diet

All sources of carbohydrates need to be avoided. These include starchy foods like bread, potatoes, pasta, and rice. Apart from starch, you also need to stop eating sugary foods like dessert, fruits, and sugary drinks.

Moreover, the food you need to be high in fat, but only moderately high in protein, since your body may convert excess protein into blood sugar.

Can you drink alcohol while on a ketogenic diet?

Alcoholic drinks should be taken in moderation while on a ketogenic diet. A glass of red wine may be taken occasionally, but you need to avoid all types of cocktails. To be safe, stick to water, black coffee, and plain tea. You will also need to avoid lattes and other special coffee concoctions that are incredibly high in sugar and carbohydrates.