Learn How To Start a Keto Diet or Low Carb Lifestyle For Beginners
Learn How To Start a Keto Diet or Low Carb Lifestyle For Beginners. Get all the questions answered, discover how to calculate, make a meal plan, and what to do from the first day you begin.
Thinking About Starting a Keto Diet?
Maintaining a healthy diet is one of the many ways to achieve optimal health. However, deciding which diet is best for you and where to begin can take time. In recent years, the keto diet and low-carb lifestyle have gained popularity as effective ways to lose weight, improve overall health, and increase energy levels.
In this article, I will explore the basics of keto and low carb and provide tips on how to start and maintain it for optimal results.
What Are a Keto Diet and Low Carb Diet?
In ketosis, the body starts to use fat for energy instead of glucose, which leads to weight loss and other health benefits.
A ketogenic diet involves high fat intake, low carb intake, and moderate protein intake to help induce a state of ketosis in the body.
On the other hand, a low-carb diet involves reducing carb intake while increasing protein and fat consumption. Both diets have similar benefits, but the macronutrient ratios differ.
Difference Between Keto and Low Carb
The main difference between a keto and a low-carb diet is the carbs allowed. A keto diet typically limits carb intake to 20-50 grams daily, while a low-carb diet can allow up to 100-150 grams daily.
Both diets reduce carb intake, but the keto diet is more restrictive.
Points to look at which are different:
Carbohydrate Intake
Both limit carbohydrate consumption, but the degree of restriction varies. In a standard low-carb lifestyle, carbohydrate intake is typically reduced but not as drastically as in the ketogenic diet. A low-carb diet may allow for moderate carbohydrates, usually around 50-150 grams daily. In contrast, the ketogenic diet is deficient in carbohydrates, typically less than 50 grams per day or even as low as 20 grams, to induce a state of ketosis.
Ketosis
Ketosis is a metabolic state where the body primarily uses ketones, produced from fat breakdown, as an energy source instead of glucose derived from carbohydrates. The ketogenic diet is specifically designed to achieve and maintain a state of ketosis. By severely restricting carbohydrate intake, the body shifts its fuel source to fat and produces ketones. Low carb lifestyle may promote some fat burning but does not necessarily aim to induce ketosis.
Fat Intake
In a ketogenic diet, a high-fat diet intake is typically needed to provide the necessary energy source for the body without carbohydrates. Healthy fats such as avocados, nuts, seeds, olive oil, and coconut oil are often emphasized. Low-carb diets may also include a higher fat intake, but the emphasis is less pronounced than in keto. Some low-carb lifestyles focus more on protein intake instead.
Protein Intake
Protein consumption can vary between keto and low carb. Low carb may allow for higher protein intake depending on the specific plan. The ketogenic diet generally emphasizes moderate protein intake to prevent excessive gluconeogenesis, a process where the body converts protein into glucose.
Health Goals
The goals of keto and low-carb diets can differ. The ketogenic diet was initially developed as a therapeutic approach to help manage epilepsy and specific health conditions, but it has gained popularity for weight loss and metabolic health benefits. Its primary focus is achieving ketosis and utilizing fat as fuel. Low carb, on the other hand, may have a broader range of health goals, including weight management, blood sugar control in type 2 diabetes, improved insulin sensitivity, or overall healthier eating.
Healthy Keto Diet For Beginners
To start a low carb or keto diet, it is essential to approach it with proper knowledge, planning, and attention to nutrient intake to ensure it is healthy and sustainable in the long run.
How To Start a Keto Diet or Low-Carb Lifestyle
If you are a beginner and want to start a keto or low-carb diet, there are a few things to keep in mind to help ensure success.
Those easy steps for beginners on a keto diet can help:
- Make a plan: Before you start, take some time to plan out your meals and snacks for the week. This will make it easier to stay on track and ensure you get the right balance of nutrients.
- Stock up on keto-friendly foods: This includes things like meats, fish, eggs, non-starchy vegetables, and healthy fats.
- A gradual transition is better than cold turkey: Gradually reducing your carb intake over the course of a week or two can make the transition easier on your body.
- Consider trying Intermittent Fasting: One of the best ways to increase fat burning in the body is to give it periods when no food is consumed.
- Track your progress: Keep track of your weight, measurements, and overall feeling. This will help you gauge your progress and make any necessary adjustments to your diet.
What Should I Eat on a Keto Diet?
Eating whole foods and avoiding processed foods is essential when following a keto or low-carb diet. You should consume foods high in healthy fats, moderate in protein, and low in carbs. This includes foods like meat, seafood, eggs, vegetables, nuts, and healthy oils.
Calculating Macronutrient Intake
Calculating your macronutrient intake ensures you consume the right fats, protein, and carbs balance. You can use online calculators to determine your daily macros, typically expressed in grams daily. Tracking your food intake using apps like MyFitnessPal can also help you stay on track.
Net Carbs
Counting net carbs to ensure you stay within your daily carb limit is important. Net carbs are calculated by subtracting the fiber content from the total carb count. These are the carbs that have an impact on your blood sugar levels and should be monitored.
What is the Keto Flu, and How Do I Prevent It?
It is a group of keto flu symptoms that some people may experience when starting a keto diet. It is thought to be caused by a shift in the body’s energy source from glucose to ketones. The most important is to stay hydrated, consume enough electrolytes, and gradually decrease carb intake instead of going cold turkey to prevent or treat the keto flu.
Creating a Keto Meal Plan and Sample Keto Food
When creating a keto diet plan, it is important to structure your meals around healthy fats, moderate protein, and low-carb foods. You should eat 3-4 meals daily and incorporate snacks if needed. Listen to your body and eat enough when hungry but stop when you’re full.
- Breakfasts can be as simple as scrambled eggs or as extravagant as cauliflower rice hash browns with avocado and bacon.
- Salads with various greens, topped with grilled or sautéed meats, and a healthy fat-based dressing are excellent for lunch and dinner.
- Snacks can be nuts, seeds, cheese, or a small serving of berries.
To make things easier, you can also try meal prepping and cooking a big batch of food at the beginning of the week, so you always have healthy options.
There are also tons of low-carb and keto recipes available online, which is what my blog is about.
Staying Motivated When Starting the Keto Diet
Starting a low-carb and ketogenic lifestyle can be a significant change, and having moments of doubt or struggle is normal. Here are some tips to help you stay motivated:
- Find support: Surround yourself with people who understand and support your goals, whether friends, family, or an online community.
- Stick to your meal plan – try to maintain at least 5 ketogenic days followed by one low-carb day.
- Keep track of progress: Seeing progress, whether it’s weight loss or improved blood sugar levels, can help keep you motivated.
- Celebrate small victories: Recognize and celebrate small accomplishments along the way, such as sticking to your plan for a week, body fat reduction, or trying a new keto-friendly recipe.
- Be flexible: Life happens, and there will be times when you slip up. Do not be too hard on yourself, and do not give up because of one setback. Get back on track and keep going.
By following these tips, you can set yourself up for success. Remember, this is a journey, and it is about making sustainable lifestyle changes that work for you. Be consistent and be patient. The results will come.
FREQUENTLY ASKED QUESTIONS AND ANSWERS
You can test for ketosis using urine strips, blood tests, or breath tests. However, these tests may not be necessary, as your body will show signs of ketosis, such as weight loss and increased energy levels. Listen to your body and adjust your diet to maintain optimal health.
How Long Does It Take To Get Into Ketosis?
It varies, but it usually takes around 2-7 days of strict adherence on a ketogenic diet to get into ketosis.
Will I Be Able To Eat Fruits?
You must be mindful of the sugar and carbs intake if you eat fruits. Berries tend to have lower sugar content, so they are a better option.
Do I have To Ditch all Process Foods on Ketogenic Diet and Make a Diet Plan?
While minimizing processed foods for a healthier lifestyle is generally recommended, it is not necessary to eliminate all processed foods on a ketogenic diet. However, it is important to make choices and prioritize whole, unprocessed foods as the foundation of your diet.
Most Popular Keto Recipes
Keto Diet Plan
If you are ready to follow a keto diet, I have made for you a Keto Meal Plan for the whole week to start with.
This 7-day meal plan makes it easy to follow a keto diet with delicious and satisfying meals that are sure to please.
Each day includes three meals and one snack; the total carb count is listed below each day’s menu.
Full recipes are included, as well as groceries for the whole week.
In addition, you get Low Carb and Keto Grocery list to print for your fridge.
Community
Join our Facebook Group, where you will not be alone, and do it with some of us. Ultimately, having Pals going through the exact change helps big time.
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Keto & Low Carb Kitchen Pantry
Pantry for your Keto and Low Carb kitchen. All of the products and ingredients you should have in your kitchen to be able to bake, cook and discover in our Keto and low Carb Lifestyle.
Keto Desserts E-Book
Living a Keto Lifestyle but still, have a sweet tooth? Explore your next 31 Days with Top Keto & Low Carb Dessert Recipes. Never seen before, all filled with Macros, majority of recipes with only 1g of Total Carbs per Serving, Clear and Easy Step by Step Instructions, Simple Downloads, Minimum Time spent in the Kitchen, and guaranteed Family Favorites.
Keto and Low Carb Flour Substitutes
Keto and Low Carb Flour Substitute in everyday cooking and baking to get the best results possible with our lifestyle. From the most popular Almond & Coconut Flour up to variations of Protein Powders and binding agents such as Psyllium or Xanthan Gum.
Keto-Friendly Sweeteners and Sugar Substitutes
Keto-Friendly Sweeteners are a big part of our Low Carb Lifestyle Kitchen Pantry. It is very important to have some knowledge of and effects of various Keto Sugar Substitutes.
How to Make Easy Low Carb Pasta Alternatives
Are you trying to reduce your carb intake but love pasta? There are many Keto vegetable pasta options with my low carb pasta alternatives that taste great, filling, and easy to make.
Homemade Keto Sweeteners
Make Keto Sweeteners at Home with various Sugar-Free Homemade Syrups and DIY Low Carb Sugar Blends. Build your own Sugar-Free Starbucks Station in your Kitchen with those Natural, Diabetic Friendly, and Gluten-Free Sugar Blends you make yourself and save lots of money.
Homemade Keto Bread Crumbs
Our Homemade Keto Bread Crumbs, made with only 1 Ingredient, will give you a perfectly crispy and crunchy breading for all your low-carb needs. Those Low Carb Breadcrumbs are entirely Gluten-Free, Grain-Free, and Perfect for Diabetics with only 1 carb per portion.
How To Make Sugar Free Caramel Sauce
Learn How To Make Sugar Free Caramel Sauce with 3 Ingredients only, including our own Homemade Sugar-Free Brown Sugar. This Homemade Keto Caramel Syrup is fully Low Carb, Gluten-Free with a Dairy-Free Option, and perfect for Diabetics.
Substitute for Curry Powder Recipe
Make our Substitute for Curry Powder Recipe that gives you a perfectly tailored mix of 12 flavorful fresh spices. Instead of using store bought curry powder, substitute it with your blend for cooking all your delicious Indian meals.
Milk
Are you missing a cold, creamy drink with milk in your daily diet? Or do you have a craving for some deliciously smooth pudding? With a low carb lifestyle, there are several variations you can incorporate into your eating habits
Basic Fathead Dough Recipe
Our Basic Fathead Dough Recipe is Best not only for your Keto Pizza Crust but so many Sweet and Savory Keto Recipes you have been looking for. This Easy Keto Fathead Dough is one and only Low Carb Fat Head Dough you might ever need, made with a choice of Almond Flour or Coconut Flour.
Dehydrated Food Recipes
Discover the art of 20 Dehydrated Food Recipes and unlock a world of versatile foods to dehydrate perfect for backpacking trips and every pantry needs essentials. Learn how to dehydrate food, dehydrate vegetables and fruits, create essential dehydrated foods, store dehydrated food, and even prepare whole meals that can be conveniently stored and rehydrated with boiling water, all using a food dehydrator.
Keto Sugar-Free Simple Syrup Recipe
This Keto Sugar-Free Simple Syrup Recipe with 2 Ingredients only, and has a perfect thick consistency. It is an excellent addition to not only your Keto Drinks, Cocktails, or Smoothies but also Pancakes, Crêpes, Granola, and any Keto Dessert Recipe you are about to make. This fully Low Carb, Gluten-Free, Sugar-Free, and Diabetic Friendly Liquid Sweetener needs to be in your Low Carb Pantry from now on.
How To Make Everything Bagel Seasoning
Learn How To Make Everything Bagel Seasoning done in minutes with only 5 spices as a perfect low sodium replacement for expensive Trader Joe’s Everything Bagel Seasoning. Our Fully Low Carb, Keto, Gluten-Free, Grain-Free, Salt-Free, and Diabetic Friendly Garnish Mix will be your seasoning on almost everything you will prepare.
How To Make Dehydrated Blueberries
Learn How To Make Dehydrated Blueberries using a dehydrator and preserve them to enjoy throughout the year. Explore additional ways of drying blueberries that will keep their nutrients at the most and serve as an excellent keto treat or sweet snack instead of candies.
How To Make Cauliflower Rice in Seconds
Learn How To Make Cauliflower Rice in Seconds for the Best Keto Side Dish Cauliflower Rice Recipes. Complete Guide on Making Low Carb Rice Without using a Food Processor and be ready to Cook Keto Rice daily.
Instant Pot Keto Cold Start Greek Yogurt
Using the cold start method, learn how to create a creamy and delicious Homemade Low Carb Instant Pot Yogurt Recipe. This easy-to-follow recipe will guide you through making Greek yogurt in the Instant Pot using cold milk and offering a hassle-free way to enjoy your favorite homemade yogurt with just a few simple steps.
How To Make Sugar-Free White Chocolate Chips
Learn How To Make extra smooth and melt in your mouth Homemade Sugar-Free White Chocolate Chips with only 3 Ingredients. Our Keto White Chocolate Chips are also Gluten-Free and Low-Carb.
How To Make Onion Powder
Learn How To Make Onion Powder at home using a dehydrator. Homemade onion powder is a great way to preserve onions, which taste better than any grocery store-bought pre-packed tiny jars.
Homemade Enchilada Seasoning Mix
Learn How To Make Easy Homemade Enchilada Seasoning Mix in just a few minutes to flavor your favorite protein, enchilada sauce, dips, and all of your Mexican dishes. Our homemade enchilada seasoning blend is filled with Mexican flavors to replace Mccormick store-bought dry enchilada spice.
Activated Almonds or Soaked Almonds Snack
Learn How To Make Activated Almonds with our recipe to get them more nutritious with extra health benefits. Soak almonds in water to start sprouting, and eat delicious crispy nuts as a health food snack. Dehydrate nuts soaked in water further for longer shelf life.
How To Dehydrate Mushrooms
Learn How To Dehydrate Mushrooms at Home to have them always in your Pantry. Dry Mushrooms using a Dehydrator and make Mushroom Powder afterward.
Almond Flour vs. Coconut Flour
Discover everything you wanted to know about Almond Flour vs. Coconut Flour. Our ultimate guide shows you the difference between coconut flour and almond flour, their nutrition facts, net carbs, how to use and measure them, and keto recipes examples.
How To Make Sugar Free Condensed Milk
Learn How To Make Sugar Free Condensed Milk Recipe that is Rich and Creamy and with only a few Ingredients done in no time. This Homemade Keto Sweetened Condensed Milk is entirely Gluten-Free, Low-Carb, THM Friendly, perfect for Diabetics, and a great addition to all of your Keto Desserts.
Homemade Vanilla Extract Recipe
Make Homemade Vanilla Extract Recipe using Vanilla Beans and Vodka only. Learn How To Make Vanilla Extract as a Best Gift Idea in just a Few Minutes.
Korean Pickled Radish
Enjoy Crunchy Korean Pickled Radish flavored with Beetroot for the best Pickled Appetizer. This Pickled Daikon goes perfectly with Korean Fried Chicken for your Ultimate Dinner Extravaganza.
Sugar Free Strawberry Jam Recipe
Learn How To Make Sugar Free Strawberry Jam Recipe with 2 ingredients only in just a few minutes. This Homemade Strawberry Preserve is Pectin Free, Gluten-Free, Grain-Free, Keto, and perfect for Diabetics.
How To Dehydrate Onions for Food Storage
Learn How To Dehydrate Onions For Food Storage using a Dehydrator. Use Dry Onion in your Cooking or further Mince it into a Delicious Onion Powder for your Seasonings.
How To Make Sausage Seasoning Recipe
Learn How To Make Homemade Sausage Seasoning Recipe with savory spices you already have at home in just a few minutes. Fully Low Carb, Keto, Sugar-Free, Grain-Free, and Diabetic Friendly, this sausage seasoning blend is so versatile you will use it for almost every recipe in your kitchen.
Homemade Mushroom Powder Seasoning
Our Homemade Mushroom Powder Recipe, made out of dehydrated mushrooms, is the best mushroom seasoning blend to flavor your dishes. Learn how to make mushroom powder seasoning used as umami powder in your savory cooking to sprinkle on meats, stews and soups, sauces, and even for our keto snacks.
Pickled Daikon Radish Recipe
Quick and Easy Pickled Daikon Radish Recipe as a delicious accompaniment to many main dishes. Our Pickled Daikon Recipe will show you the quick pickle tips for marinating Korean pickled radish Mu or Japanese and Chinese Daikon.
How To Dehydrate Raspberries
Learn How To Dehydrate Raspberries to preserve them and capture Ripe Raspberry flavor for a very long time. Our Ultimate Guide on How to Dry Raspberries into a perfect Keto Snack that is fully Low Carb, Gluten-Free, and Grain-Free gives you super delicious raspberry chips to snack on.
Explore 23 Best Low Carb Vegetables
Looking for the tastiest vegetables to include in your keto and low-carb diet? Explore 23 Best Low Carb Vegetables with our guide to a healthy, delicious choice. In this article, we will explore a variety of mouthwatering veggies that are not only low in carbs but also incredibly flavorful.
How To Make Strawberry Powder
Learn How To Make Strawberry Powder in the comfort of your home with a few easy steps. Fully Low Carb, Gluten-Free, and perfect for Diabetics, this Fruit Powder will retain all the nutrients and be a great addition to your pantry for your desserts, drinks, or sweet breakfast treat.
How To Make Keto Brown Sugar
Learn How To Make Sugar Free Brown Sugar without Molasses, Homemade, and done in a Few Minutes using only 2 Ingredients. Fully Low Carb, Gluten-Free, excellent for Diabetics. This Substitute for Brown Sugar, which tastes like traditional brown sugar, is the best Keto Brown Sugar you can have in your Pantry.
Genius Kitchen Gadgets for Keto and Low Carb Lifestyle
Ultimate and Practical Keto Kitchen Gadgets Gift Ideas for every budget needed. Pick your favorite time-saving tools for your loved one as a part of organizing a Keto Kitchen or a Low Carb Pantry.
How To Make Dehydrated Strawberries
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How to Make Peanut Butter
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Discover 36 Low Carb Fruits
Discover 36 Low Carb Fruits that are a perfect fit to enjoy on a low-carb diet. These nutrient-packed options provide the natural sweetness of fresh fruit without the high sugar content, making some ideal choices to eat on the keto diet while still incorporating a variety of fresh fruits and vegetables into your meals.
Low Carb Chocolates
Chocolates I cannot throw. Avoid them? No way. There is no life without it as some might say. Don’t worry, you definitely do not have to avoid them or get rid of them entirely from your low carb lifestyle.
How to Make Sugar Free Maple Syrup
Learn How to Make Sugar Free Maple Syrup that is Healthy, Homemade, and tastes just like your perfect Classic Pancake Syrup but without carbs or calories. This Gluten-Free, Low Carb, and Diabetic Friendly Keto Syrup is an ideal addition not only to your Breakfast but so many Flavorful Low Carb Dessert Recipes.
How To Make Sugar Free Chocolate Syrup
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How To Freeze Blueberries
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Jelly
Pure Gelatin is what I use at most Gelatin is largely composed of the amino acids glycine and proline, which many people don’t consume in adequate amounts as they are found in the bones,
Keto and Low Carb Pantry Decorations
Keto Dessert Decoration is pretty important for the look of the dish especially desserts. When you have kids (but this applies not only by kids) you do realize that most of the time they like what looks good since.
Kitchen Pantry
The kitchen pantry of a low carb lifestyle individual is much more healthier alternative to the pantries used for generations. Once you start a low carb lifestyle, there are few things which needs to be changed.
Keto and Low Carb Syrups
Syrups are perfect to use not only for drinks mixes but also in baking. Some contain stevia and when I add them into the baking it reduces the amount of additional sugar substitutes.
Keto and Low Carb Soft drinks
Keto and Low Carb Soft drinks you can enjoy from time to time. Not the healthiest choice, but when you have kids who goes for Birthday parties, its always good to have some kind
Keto & Low Carb Sweets
Sweets in our house are same like soft drinks, I always buy sugar-free everywhere we travel, but most of them Sophie does not even like, but it helps me when I have a sweet tooth and there is nothing on hand.
Snacks
A snack should not be part of a healthy pantry but if you have kids, it’s always good to have something on hand for a busy day or a trip outdoors.