keto diet

A keto diet for beginners

A ketogenic diet – or keto diet – is a low carb, high fat diet. It can be effective for weight loss and certain health conditions, something that’s been demonstrated in many studies.

A keto diet is especially useful for losing excess body fat without hunger, and for improving type 2 diabetes or metabolic syndrome.

On a keto diet, you cut way back on carbohydrates, also known as carbs, in order to burn fat for fuel.

In this beginner’s guide, you’ll learn all you need to know about ketogenic diets, including how to get started to achieve the best results safely and effectively.

 Grab 30-Day Keto Meal Plan 

1. What is a keto diet?

A keto diet is one that limits carbs and has many potential health benefits.

When you eat far fewer carbs, your body begins to burn fat for fuel. This can put your body into a metabolic state called ketosis. In this state, your liver turns fat into small energy molecules called ketones, which your brain and other organs can use for energy.

Eating a keto diet lowers insulin levels, often dramatically, which can help you access your body fat stores for energy.

 Many studies show significant weight loss on keto, without having to count calories.

 Keto diets may have other positive health effects, such as reducing blood sugar levels.

Learn more about ketosis

Summary

The keto diet is a low carb, high fat diet. It can help the body burn more fat, reduce hunger, and reduce blood sugar levels.

In this guide, you’ll learn how to eat a keto diet. Our visual guides, recipes, meal plans, and simple two-week Get Started program are everything you need to succeed on keto.

 Grab 30-Day Keto Meal Plan 

Precautions before starting a keto diet

There are controversies and myths about a keto diet, but for most people, it appears to be very safe. However, two groups often require medical supervision:

• Do you take medication for high blood pressure? More >
• Do you take medication for diabetes, such as insulin? More >

Some people should avoid keto altogether:

• Do you breastfeed? More >

For more details about the pros and cons in different situations, check out our full guide: Is a keto diet right for you?

 Grab 30-Day Keto Meal Plan 

2. What to eat on a keto diet?

Here are typical foods to enjoy on a ketogenic diet. The numbers are net carbs per 100 grams (3.5 ounces) of food.

To remain in ketosis, foods with lower counts are generally better:

What’s the most important thing to do to reach ketosis? Avoid eating too many carbs. You’ll likely need to stay under 50 grams of net carbs (total carbs minus fiber) per day, ideally below 20 grams.

The fewer carbs you eat, the more effective the diet appears to be for reaching ketosis, losing weight, or improving type 2 diabetes.

Counting carbs can be helpful at first. But if you stick to our recommended foods and recipes you can stay keto even without counting.

Keto diet plan basics

On a keto diet plan, your meals contain less than 20 grams of net carbs (total carbs minus fiber) per day. They also provide enough protein to meet your needs and help you feel satisfied.

Following a diet plan can help simplify your keto journey and set you up to succeed, because all of the planning is done for you.

 Grab 30-Day Keto Meal Plan