Ketogenic Diet Starter Kit for Beginners
Entering ketosis is not so easy, and the abundance of information can make it so difficult and confusing. Therefore, we decided to prepare a detailed Ketogenic Diet Starter Guide which contains a list of actions that need to be performed, compiled according to the degree of importance.
Let’s dive right in…
- Limit carbohydrates and sugar
- Reduce protein intake to a moderate level
- What to eat on Ketogenic Diet (Keto food list)
- Keto diet food pyramid
- Meat list of products for Keto Diet
- Keto diet healthy fats
- What vegetables can I eat on a keto diet?
- What fruits can I eat on a keto diet?
- Prohibited and bad products
- No worries about the number of fats you eat
- Drink water
- Refuse snacks
- Do Fitness
- Take electrolytes
- Best supplements for Ketogenic Diet
- Keto diet macro calculator
- The Biggest Keto Mistakes
- 7 Day Keto Diet Plan Recipes
Limit carbohydrates and sugar
Most people focus only on limiting “clean” (NET) carbohydrates. If you want to achieve an outstanding result – limit all carbohydrates. Try to consume no more than 30g of pure (NET) carbohydrates and not more than 50g of carbohydrates TOTAL.
If it’s going to be too tough to get rid of sugar you can try the Sweet taste bud disabler which blocks sugar cravings.
Reduce protein intake to a moderate level
Many people came to Keto after the Atkins diet and do not limit themselves in the protein. Excess of protein leads to a decrease in ketosis. Ideally, for weight loss, you need to eat up to 1gram of protein per pound of dry body weight (0.45 grams per pound).
So about 70 grams of protein per day if you weigh 70 kilos (154 pounds). The plan for the consumption of proteins can be performed at the expense of food from both animal and vegetable origin.
What to eat on Ketogenic Diet
Keto Diet Meals
There is a large group of foods that you need to include in your daily regimen, and these products need to be added to your meal prep at all times. Let’s proceed to our ketogenic food list:
The Ketogenic diet food pyramid
The food group at the bottom are those healthy fats that should make up the majority of your diet. As for the ones in the middle and at the top, these foods should still be included in your diet, but in smaller quantities. Read more about the Keto diet food pyramid
Foods Allowed on a Keto Diet
Different types of Meat
See the Meat list of products for Keto Diet
- Ground beef;
- Stew meat;
- Pork (try to stick with fattier cuts):
- pork loin;
- pork chops;
Seafood (especially wild caught seafood)
See the Seafood list of products for Keto Diet
Fish (especially fattier marine fish and wild caught)
See the Fish list of products for Keto Diet
Oils and fats
Fats and Oils list of products for Keto Diet
- coconut oil
- MCT oil
- Extra virgin olive oil
- avocado oil
- palm oil
- Cocoa butter
- Goose fat
- Macadamia nut oil
- fish oil
- Nut oils
- Sesame oil
- flaxseed oil;
Fat Dairy products
Preferably full-fat dairy items, with a higher fat content
Dairy list of products for Keto Diet
- butter with a higher butterfat content: 81%-86%;
- hard cheeses
- aged cheddar;
- soft cheeses:
- blue cheese;
- monterey jack;
- Greek yogurt;
- Heavy whipping cream;
- Cottage cheese;
- Cream cheese;
- Sour Cream;
Check out the list of nuts for Keto Diet
- Brazil nuts
- Macadamia nuts
Some vegetables are high in sugar and don’t cut it nutritionally – so we need to weed them out. Make sure to be careful when eating vegetables as their carb counts do add up quickly. Eat preferably non-starchy leafy Vegetables:
Learn more about Keto Diet veggies
- Brussels Sprouts
- Broccoli, Zucchini
- Green and White Cabbage
- Artichoke Hearts
- Yellow Onions
- Bean Sprouts
- Jalapeno Pepper
- Romaine Lettuce
- Baby Bella Mushrooms
Low Carb Fruits You Can Have On The Keto Diet
Fruits are packed with sugar. Sugar, of course, is the carbohydrate you most want to avoid on a ketogenic diet. Below you can find a list of fruits with a lowest net carbs
Fruits with a minimum sugar and net carbs content
- Avocado – Avocado is the most Keto friendly product. It contains only 2G Net Carbs per 1 Cup of sliced Avocado. You can safely eat one whole avocado a day. The fat content that makes up 15% of an avocado’s weight is mostly the healthy kind (i.e. over 70% mono- and poly-unsaturated fat).
A review of the benefits of eating avocado indicated that eating avocados on a regular basis can significantly improve the cholesterol profile of patients with diabetes, those with inherited high cholesterol, and people eating a calorie-restricted diet.
Since the fatty vitamins that avocados help us absorb are antioxidants (i.e. lycopene, carotene etc.), the benefits that avocado aficionados experience makes perfect sense!
Fatty antioxidants are likely to circulate the body and help protect LDL from oxidation or possibly reverse LDL oxidation.
- Lemons – 4G Net Carbs per 1 lemon
- Lime – 5G Net Carbs per 1 cup lime
- Blackberries – 8G Net Carbs per 1 cup of blackberries
- Raspberries – 7G Net Carbs per 1 cup of raspberries
- Strawberries – 8G Net Carbs per 1 cup of strawberries
- Watermelon – 10.5G Net Carbs per 1 cup of watermelon slices. Wondering, can you eat watermelon on keto? Well, a little bit of watermelon could be a good idea as long as you can keep the track of macros
- Cantaloupe – 11.5G Net Carbs per 1 cup of cantaloupe slices
- Peaches and Nectarines – 12.5G Net Carbs per 1 cup of peach/nectarine slices
- Plums – 16.5G Net Carbs per 1 cup of plum slice
- Cherries – 16.5G Net Carbs per 1 cup of cherries
- Pears – 16.5G Net Carbs per 1 cup of pear slices
A Keto Diet demands a maximum of 50 grams of carbs per day, which may even be too much for some. So aim at 30-40 grams per day, just to make sure. Your daily macronutrient intake is pretty much defined by your body, along with factors like exercising, consuming the amount of protein and mitigating stress (Read more about How to Start the Keto Diet)
Bone broth is rich in nutrition. It contains almost zero carbohydrates and few calories, so you can eat it, even if you are on a ketogenic diet or fast.
Bone Broth is filled with collagen. Collagen helps to reduce cellulite, improve skin health and increase muscle mass.
Bone broth removes toxins from the body. It contains the amino acids glycine and proline, which help your liver remove toxins from your body.
List of seeds on the Ketogenic diet
- Chia seeds
- Pumpkin seeds
- Sunflower seeds
- Hemp seeds
Prohibited and bad products for keto diet
- sugar and other sweeteners;
- sodas and soft drinks;
- baked pastry;
- cereals, oats and grains;
- Salad dressings;
- grapes (they have 25.5G TOTAL CARBS);
- bananas (they have 27G TOTAL CARBS);
- Sausages (Many people will argue with this recommendation, but these products are overly concerned with nitrates, and if you want to avoid unpleasant consequences, such as cancer, better refrain from this product);
- Unhealthy processed Trans Fats:
- processed vegetable oils:
- sunflower oil;
- canola oils;
- processed vegetable oils:
Stop worrying about the number of fats you eat
Fats are the main source of energy for Keto, so make sure you supply your body with enough. You will lose weight on Keto and without starvation
Try to drink at least 2 liters of water a day. Make sure you drink enough water throughout the day. This not only helps regulate many vital processes but also reduces the feeling of hunger.
Also, a good amount of water will help to avoid “bad breath“. Along with exhalation, your body flushes acetone and ketones from your system through urination.
Stay hydrated and sip on water throughout the day to increase urination. This helps flush ketones from your body and improves your breath.
Weight loss goes better when there are no surges of insulin during the day. Snacking during the day can lead to a slowing or total stop of weight loss.
It is known that physical exercises strengthen health. If you want to get the most out of your keto diet, add 20-30 minutes of exercise per day. Start with a simple walking 30 minutes a day. This will help regulate weight loss and blood sugar levels.
If you do not have enough sodium (salt), magnesium and potassium, you will suffer from headaches, loss of strength, constipation, drowsiness, and inhibition – in other words, all the symptoms of the so-called “keto-flu” – and eventually you will give up It is crucial to replenish it by eating good unprocessed Sea Salt or Himalayan salt. We also recommend taking the Ketone Salts additionally in the form of food additives. Ketone salts are formed when the ketones are bound to a salt, typically sodium or calcium, potassium, or magnesium, to improve absorption rate. Sometimes ketone salts are referred to as “BHB Mineral Salts” or “Ketone Mineral Salts.” BHB Ketone Salts are most recommended and useful for the average consumer.
Potassium is another important electrolyte; it is involved in all types of muscle contractions and in general, potassium is vital for all organs and tissues. To stock up with potassium, eat more green leafy vegetables and lean on the avocado. We recommend eating 1-2 avocados every day. These little fat bombs can be your best friends!
Finally, magnesium, which is involved in almost every biochemical reaction. Magnesium can be obtained from nuts and seeds, for example, from walnuts, almonds, pumpkin seeds, pecans or pistachios – all these products are in the keto menu. As well as ketone salts, we recommend taking magnesium additionally in the form of food additives.
Learn More about electrolytes importance and why most people fail on Keto Diet You can order High-Quality Ketone Salts, Nature Made High Potency Magnesium, Real Sea Salt and Nature Made Potassium Gluconate direct thru Amazon links below:
Check out the Keto diet plan for weight loss
Supplements for Ketogenic Diet
Once your body enters the process of ketogenesis, supplementation will enhance this process and make fat loss quicker and more efficient. Multiple organs partake in this process, so assisting them with metabolizing fat into energy is essential.
You may have heard about the Keto flu — a common cold-like state that the body enters for a brief period, once the process of ketogenesis has started. Best Keto supplements will help you get rid of grogginess and a foggy mind.
Keto diet calculator
Keto calculator is one of the first necessary tools for correctly counting the macronutrient intake of your diet and the nutrient requirements on a ketogenic diet.
The keto diet calculator will help you achieve your goal on a ketogenic diet by a consuming of a proper amount of fats, protein, and carbs!
The Biggest Keto Mistakes
While mistakes usually aren’t a big deal, in the keto world they can be a very bad thing mentally for you.
When you get started on keto you expect to see results because you see all of the amazing results that others are achieving and you want the same thing.
Below we are going to share 7 of the most common keto mistakes that beginners make when trying to introduce the keto diet into their life:
- Not eating enough fat
- Not getting enough salt and electrolytes
- Comparing your results to someone else’s results
- Worrying about portion sizes or calorie counting
- Trusting food manufacturers
- Trying to go keto alone
7 Day Keto Diet Plan Recipes
Download a 7 Day Keto Diet Plan Recipes – a complete food list and 7-Day Sample Menu
Disclaimer: If you have medical concerns, please consult your doctor before implementing the opinions in this article.
- Medium, N. Baiden PhD, Avocado: More Nutrients from the Same Amount of Food
- Ketobootstrap: 10 Common Keto Mistakes People Make on the Ketogenic Diet