Keto Diet Basics
The Keto Diet Basics (Rules)
Keto diet basics are important to know before launching on the ketogenic diet.
The ketogenic (keto) diet is a low-carb, high-fat diet that consists of approximately 75% fat, 20% protein, and 5% net carbs.
Research has shown that the keto diet not only promotes fat loss but has the ability to improve certain health conditions.
Keto Diet Improves certain Health Conditions
The medical conditions that may improve due to the keto diet are:
- type 2 diabetes
- cognitive decline
- Polycystic Ovarian Syndrome
- Metabolic syndrome
- migraine headaches
- Multiple sclerosis
- Parkinson’s disease
- and some cancers.
4 Different types of Keto Diet
There are four different types of Ketogenic diets:
- Standard Ketogenic Diet (SKD)
- Cyclical Ketogenic Diet (CKD)
- Targeted Ketogenic Diet (TKD)
- High-Protein Ketogenic Diet
Of all the types of keto diets, the SKD is the standard diet an individual new to the keto diet would follow.
This diet follows the general guidelines of keto including low-carb, moderate protein and high-fat intake.
Keto Diet Basics – Health Benefits
There are a number of positive health benefits that are attributed to the Keto diet:
- Improves weight loss
- Increases energy levels
- Reduces inflammation in the body
Keto Diet Basics – Foods to Eat
You do want to limit your carbs, coming mostly from vegetables, nuts, and dairy.
Here’s a good list of basic foods to eat on the 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, walnuts, sunflower seeds, etc.
- Avocado and berries – raspberries, blackberries, and other low glycemic impact berries
- Other fats – coconut oil, high-fat salad dressing, saturated fats, etc.
Foods Not to Eat on the Keto Diet
Don’t eat any refined carbohydrates such as wheat (bread, pasta, cereals), starch (potatoes, beans, legumes) or fruit.
Here’s the quick list of DO NOTs:
- Grains – wheat, corn, rice, cereal, etc.
- Sugar – honey, agave, maple syrup, etc.
- Fruit – apples, bananas, oranges, etc.
- Tubers – potato, yams, etc.
Sample Keto Diet Meal Plan
- Breakfast: Bacon, eggs, kale.
- Lunch: Bell peppers stuffed with ground beef and extra virgin olive oil.
- Dinner: Salmon with asparagus and broccoli.
- Breakfast: Egg and goat cheese omelet.
- Lunch: Kale salad with chicken and avocado oil dressing.
- Dinner: Meatballs made with ground beef and cheese.
- Breakfast: Eggs and avocado.
- Lunch: Ground turkey meatballs with feta cheese and broccoli.
- Dinner: Pork chops with blue cheese and a small side salad.
- Breakfast: Veggie omelet.
- Lunch: Shrimp salad with extra virgin olive oil.
- Dinner: Salmon with broccoli and kale.
- Breakfast: A ketogenic milkshake (unsweetened almond milk, 1 scoop of whey protein concentrate, 1 tablespoon of MCT oil).
- Lunch: Chicken salad with olive oil and goat cheese.
- Dinner: Bun-less burger with bacon, egg, and avocado.
Snack Options on the Keto Diet
- Dark chocolate
- hard-boiled eggs
- healthy deli meat
- A handful of nuts
- Greek yogurt
- Berries and whipped cream
- Cooked bacon bites
- Salami bites
- Coconut chips
- Parmesan crisps
- Pork rinds
Tips for Starting the Keto Diet
Starting any kind of diet can be tough, but especially the ketogenic diet.
Transitioning to the keto diet is not only about changing your diet, but it’s about changing your lifestyle.
Here are several tips to help you follow a ketogenic diet:
- Talk to your healthcare provider before you start any new diet or exercise program.
- Educate yourself on all things Keto, food labels, carb counts, net carbs, etc.
- Increase your water and electrolyte intake.
- Know the possible side effects of starting a Keto diet (like the keto flu).
- Try and maintain an overall healthy lifestyle.
- Plan ahead and take your own food with you if possible.