How to Get Started On the Ketogenic Diet

The ketogenic is a popular diet that involves consuming a low amount of carbohydrates, lots of healthy fats, and a moderate amount of protein.

Often shortened to ‘the keto diet’ or just ‘keto’, this diet has gained traction in the Western world because it offers a range of health benefits. It can promote fat loss and aid weight management, and it even has protective effects on your heart and blood vessels.

The ketogenic diet can sound complicated at first. There are lots of foods that you need to avoid if you’re trying to stay low-carb. However, this doesn’t mean that you can’t still enjoy lots of delicious food and have fun in the kitchen!

What is the Ketogenic Diet?

The keto diet is a low-carb diet where you eat fewer than 50 grams of carbohydrates a day. The aim of this diet is to switch your body away from using glucose as its primary source of fuel and towards using fats.

Why Should You Follow the Ketogenic Diet?

When your body burns fats for energy, it’s in a ketogenic state. Lots of studies have confirmed that being in a state of ketogenesis provides several health benefits, including:

• Increased fat loss
• Improved cognitive function
• Improved cardiovascular function and health
• Lower blood cholesterol and triglycerides
• Balanced blood sugar
• Better regulation of hunger

Transitioning to a Keto Diet

You might think that the ketogenic diet sounds restrictive but there are plenty of things that you can eat to stay below 50 grams of carbs each day.

With the increasing popularity of the ketogenic diet, stores are now stocking a wider variety of keto-friendly meals and snacks. You can also make your own low-carb dishes and desserts at home to stay within your daily carbohydrate limit. 

If you’re struggling to think of the best way to approach the keto diet, consider following a keto meal plan. There are plenty of templates online that you can take inspiration from or follow word for word.

What Can You Eat on a Ketogenic Diet?

Being aware of the foods that you can and can’t eat on the keto diet is crucial when you first transition into this way of eating. Here is a list of foods that are great to eat on the ketogenic diet:

• Poultry, such as chicken and turkey
• Fish and other types of seafood
• Red meat, such as beef, pork, lamb, liver, and steak
• Deli meats, including sausages and salami
• Soy products, such as tofu, tempeh, and soybeans
• Dairy products, including cheese and yogurt
• Nuts of any kind
• Non-starchy vegetables, like broccoli, cauliflower, spinach, kale, green beans, peas, cabbage, and asparagus
• Low-sugar fruits, including berries and citrus fruits
• Dark chocolate

What Foods Should You Avoid on the Ketogenic Diet?

To stay within a 50-gram carbohydrate limit, avoid the following foods:

• Processed snacks, like chips, cookies, white or milk chocolate, cakes, and candy bars
• Starchy gains, such as pasta, bread, rice, and oats
• Starchy vegetables, such as potatoes, parsnips, turnips, and swede
• Sugary fruits, like bananas, apples, and pears
• Sugary drinks, like sodas and fruit juice