Introduction to Ketogenic Diet

Introduction to Ketogenic Diet

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free access to a keto diet plan

A ketogenic diet is known for being a high-fat low-carb diet, where ketone bodies are produced in the liver and used as a fuel source.

It has many different names such as the keto diet, ketogenic diet, ketone diet, ketosis diet, , low carb high fat (LCHF), etc.

Consuming a meal high in carbohydrates will cause your body to produce glucose and insulin.

During high carb dieting, the body can expect endless amounts of energy to keep entering the body. But in the state of ketosis, mobilizing fats as a fuel source becomes the body’s new role.

Learn more of the basics with an introduction to a ketogenic diet.

Low Carb Diet VS Ketogenic Diet

Keto and low carb diets are comparable in numerous ways.

On a ketogenic diet, your body shifts into a state of ketosis, and the brain are essentially fueled by ketones.

These are created in the liver when carbohydrate consumption is very low.

Low carb diets can involve different things for different people.

Of all diets, ‘low carb’ is simply reducing your total carbohydrate consumption.

With regular low-carb dieting, the brains preference still is mostly dependent on glucose though it may burn higher ketones than on a normal diet.(1)

To achieve this, you would have to be following a low carb, low calorie, and have an active lifestyle.

Quantities of carbohydrates you eat are your choice, depending on the type of diet you are on.

Low carb at the end of the day is your carb intake reduced.

Amounts can vary enormously with the number of total carbs eaten per day.

Ranging from 0 to 100 grams of , people have different opinions and follow various guidelines.

Although a ketogenic diet has low carbohydrates, it also has significantly lower protein levels.

Altogether blood levels of ketones are notable increased overall.

Custom Keto Meal Plans

Introduction to the Ketogenic Diet for Burning Fat

People have all types of reasons to , and when their mind is made up, low carb or keto diet is typically preferred.

Weight loss success stories published and general word of mouth make these the preferred type of diet.

Does increasing your fat intake result in more fat loss?

Do low carb diets burn fat or just water weight?

Although similar, low carb and keto diets react very differently in the body.

When someone says they want to lose weight, they often mean the fat from their midsection.

Using abdominal muscle toners will help give you stronger abs and are great in conjunction with regular exercise.

If you are overweight, then your extra weight is situated around your whole body.

When we lose weight, it certainly won’t come from your abdominals first.

Your body will look to pull weight from other areas of your body, including muscle and water, before .

It’s pretty easy gaining weight, but the human body will fight as hard it can to keep your fat stores high.

Foods you can eat on a ketogenic diet
Keto Approved Food List

Primary Source of Energy

Glucose is the simplest molecule for your body to convert and use as energy.

Hence, it will be the preferred source of energy above anything else.

Some people believe that an abundance of carbohydrates is essential for brain function.

Only when ketones are not available does this become true.

Insulin is produced for processing glucose in the bloodstream, which circulates in your body.

Your body will not use any fats since glucose is the primary energy source.

Fats take longer to be tapped into since your body must first use glucose for energy.

On a typical higher carbohydrate diet, the body will use glucose as a primary form of energy.

It doesn’t matter if you eat simple sugars or a complex carbohydrate.

Both types of carbs will turn into blood sugar in the body, preventing fat burning.

Keto in Five
Keto in Five Weekly Meal Plans

What exactly is Ketosis?

If you reduce the consumption of carbohydrates over a period, the body will begin to break down body fat for energy for everyday duties.

This is a natural process called ketosis, which the body undertakes to help us survive when food intake is low.

During this state, we produce ketones made from the breakdown of fats in the liver.(2)

Ketones are a byproduct of fatty acids when they convert into fuel.

Ketone bodies in the blood have substantially increased to higher than average amounts.

Ketones are used by the brain, muscle, and all tissue, which contains mitochondria.

Over time you soon learn how to recognize the .

The purpose of an adequately controlled ketogenic diet is to push your body into the metabolic state to burn fats as energy.

Not through depriving your body of calories, but through .

Our bodies are remarkably adaptive to what you put into it.

Taking keto supplements such as keto OS can optimize cellular regeneration, energy, and longevity.

You can see our review of Pruvit Keto OS for more.

When there is an overload of fats and carbohydrates removed, it will begin to burn ketones as the primary energy source.

Who shouldn’t do a Ketogenic Diet?

A ketogenic diet is safe for the majority of people, but people with type 1 diabetes should be extra prepared.

Strict low carb, low protein diets result in ketosis, a normal physiological state.

For healthy people, this is no problem, but in type 1 diabetes this means you’re close to .

It’s possible to get great results with lower carb high-fat or a for people with type 1 diabetes.

Consuming a moderate amount of carbs as a starting point would be good.

As with individuals with type 1 diabetes and everyone with a medical condition, then get advice from your doctor.

The Benefits of Ketosis?

Utilizing fats for energy is one of the main benefits of a ketogenic diet.

Your body becomes efficient at mobilizing fats as energy.

Appetite suppression is a big factor in feeling full, and more often than not, it will limit overindulgence in food.

You don’t need to feel hunger pangs on reduced-calorie diets.

High carbohydrate diets, as we should know by now, increase hunger levels and inhibits fat burning.

You can eat a bowl of cereal or slices of toast, and you are guaranteed to be hungry in a few hours.

Ketogenic diets improve insulin sensitivity and fasting glucose, which decreases the aging process.

High insulin levels hinder the use of fatty acids for energy stop fat loss and cause weight gain.(3)(4)

Carb Cycling and Working Out

If you compete in sports or have an exercise regime on keto, you may find you have less energy to complete your workouts.

A couple of ways to remedy this is to try variations of a keto diet.

On a you would consume carbs before and straight after your workouts to give yourself that extra push.

If involved in high-intensity interval training, this would be a great help.

A cyclical keto diet is also a popular variation for those who exercise intensely.

For example, you would eat your normal amount of carbohydrates per day for 5 days, around or under 50 grams.

On the weekend or days of your choosing, you would then do a large carb-loading phase.

Plenty of carbohydrates is eaten to refill your muscle glycogen reserves; you can then use this to fuel your fat-burning workouts during the week.

For the carb-loading phase, you want to be consuming protein and carbohydrates only.

Cut virtually all the fat out and save that for your 5 days when you are eating low carb high fat.

Check out our sample for an idea what to eat.

Obviously, try and stick to whole foods and consume the healthiest carbohydrates possible.

If you decide to go out on the weekend and , followed by eating fast food to finish your evening, then you’ve pretty much wasted your week of hard work.

For an example of sugar content per cup of veggies see the below.


Low carb and keto veggies food list chart by sugars
Ketogenic Vegetables list sorted by grams of sugar

Sodium Intake on Keto

Your sodium intake is one of the most important things to maintain while on a keto diet.

Low sodium can leave you feeling unwell with reduced energy levels. You could end up blaming the lack of carbs and glucose if you don’t realize it.

When you eat keto foods, you will no longer be eating processed foods.

It’s very easy to forget to add enough salt to your diet when consuming whole foods.

If you sweat a lot and participate in any exercise or sports, you’re also going to need to increase your salt intake.

You can easily counteract these effects of keto flu by replenishing electrolytes.

Keto in Five Weekly Meal Plans
Keto in Five 120 Low Carb Recipes

What To Eat on a Keto Diet?

Consuming high amounts of dietary fat, low dietary carbohydrate and moderate proteins are key characteristics of a ketogenic diet.

The exact proportions of carbs, fats, and protein vary from person to person.

An optimal keto diet will generally be around 75% fat, 20% proteins, and 5% net carbs.

It’s not possible to completely avoid carbs since it’s basically in every vegetable, and they are a must for any diet.

Something else you may wish to consider is fermented foods.

Cultured foods such as water and have high amounts of probiotics and are great for the health of your gut.

To stay in a fat-burning ketosis mode, consume additional carbohydrates based on your activity levels.

You can eat up to 100 grams of carbs a day and still achieve ketosis.

For most people, though a maximum of 50 grams of carbs a day will work.

For more help on what to eat on keto check out our .

High protein intakes and ketogenic dieting simply does not mix since too much dietary protein can inhibit ketosis.

Every gym you go to, you see someone drinking a protein shake, protein bars, or eating protein snacks.

You’ll turn a lot of heads if you whip out your avocado or as your post-workout snack.

It’s here where keto dieting can fail! It’s drilled into everyone’s head that you require extra protein for muscle building and burning fat.

Switching from high carb to high-fat dieting may not be straightforward and won’t be for everybody.

What can I eat on a Ketogenic Diet Infographic


Keto Diet Food List


Always consult your doctor, dietitian, or healthcare professional first to check if it’s suitable for you.

If so, and you have extra weight to lose, then I encourage you to start a .

It’s a great diet for improving your health and wellbeing.

Whatever diet you choose, make sure to increase your exercise and eat plenty of nutritious vegetables for the best results.

So there you have a simple introduction to keto.

With a bit of tweaking to your diet, you can achieve improved body composition, better health, and turn yourself into a fat-burning machine.

If you’re looking to begin a ketogenic diet or have any questions about , then please leave your questions, comments, and feedback below.

Please also share this blog post to help increase keto awareness.

Easy Keto Simple Grocery List

What Can I Eat On A Low Carb Diet?
Simple keto food list
free access to a keto diet plan

136 thoughts on “Introduction to Ketogenic Diet

    1. Many foods can irritate ulcers, try to eat a balanced diet consisting of as much whole natural foods as possible. So mainly vegetables, fruits, and small portions of meat. If you’re aiming for weight loss increase your veg intake further. Avoid spicy foods and seasonings. Drink plenty of water and avoid acidic, caffeinated beverages. It may help to reduce meal frequency from 4-6 meals to say 2-3 meals a day to produce less stomach acid.

  1. I understand these are the foods to eat but I’m a little confused about how much to eat of these groups at each meal. I don’t want to go over. I’m very new to this diet.

    1. A general rule for keto is 75% fat, 20% proteins, and 5% carbs. Meaning out of an average 500 calorie meal 375 calories must come from fats, 100 calories from protein and 25 calories from carbs.

      Another way of roughly looking at this is 375 calories is 42g of fat, 100 calories are 25g of protein, and 25 calories are 6g of carbs.

      Just need to read the food labels and track macros

  2. I’m just starting, but one thing I really need is my tea throughout the day. At least until I’m well on my way to losing. I have a sensitive stomach, so I put milk in it. Is there something else I can use instead of milk?

    1. I know how you feel. I rarely drink it now but remember many years ago I loved black tea with milk and coffee with milk. There are many substitutes; I replaced milk in black tea with a dash of heavy cream, unsweetened almond or coconut milk.


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