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Best guide to start keto diet

The keto diet is a low-carbohydrate, high-fat diet that can switch your body from using carbs for energy, to burning fat as fuel. Sounds simple, right? And it is, but many people have questions when they’re first starting out.

We’ve got you covered in this 30-day, step-by-step program that will kickstart you into fat-burning mode.

Eating low-carb keto doesn’t have to be difficult or complicated. Get everything you need in this 30-day program, including: • Tips and tools on how to get into and stay in ketosis • Shopping lists • Easy, family-friendly recipes • Easy lessons on how ketosis actually works • Learn how to figure out if you’re in ketosis and track your progress

Answer all your friends’ and family’s questions about ketosis with easy to understand science lessons, plus tips and tricks on how to get into and stay in ketosis — no matter where you are on your keto journey. Here’s what you’ll get ... dairy free keto meal plan http://www.ketogasmic.com/quick-guide-to-dairy-free-keto-meal-plan

The Keto Kickstart Roadmap

Learn All About the Keto Diet

The keto diet is blowing up in the nutrition and fitness scene — and for good reason. It’s a low-carb, high-fat diet that’s being studied by experts in nutrition science for benefits like increased brain function, weight loss, and lean muscle gain.

And that’s just the beginning.

The keto diet is more than just a fad diet because it works for so many people. With an abundance of healthy fats, low-carbohydrate veggies, and moderate protein, the keto diet is delicious and filling so you’re more likely to stick to it than a low-fat diet.

Learn How The Keto Diet Works

The purpose of the keto diet is to switch your body’s primary energy source from glucose (carbohydrates) to ketones from fat. This fat-burning state is what we call ketosis. Ketones are energy molecules produced by your liver to provide an alternative fuel source to glucose. Your brain and body love ketones.

In fact, your body uses ketones way more efficiently than glucose, which is why so many people rave about their energy levels and brain function on a keto diet.

Switch your body’s main fuel source and you’ll get all the benefits of keto.

Quick and Easy Keto Science In Keto Kickstart, you’ll get all the science you need to: • A) Impress your friends and family • B) Convince them to try the keto diet • C) Motivate you to keep going You’ll get easy-to-understand lessons and graphics that will ultimately help you understand the biochemistry behind ketosis and why you might want to try it. keto budget meal plan http://www.ketogasmic.com/keto-budget-meal-plan-a-handy-guide-for-beginners

Get the details on: • How your body uses glucose • How your body uses ketones • How your cells convert fuel from your food into energy • All about insulin sensitivity vs. insulin resistance • Why you have cravings • Why you’re gaining weight, even though you’re dieting • How does the ketogenic diet affect muscle gain? • And SO MUCH MORE!

Who Is Keto Kickstart For?

This kickstart is for you if you’re: • Interested in the keto diet, but never tried it • Tried the keto diet and hated it • Tried the keto diet and didn’t see any benefits • Are currently following the keto diet and want some more support • You’re a human who wants to stay healthy and vibrant for a really long time

What The Heck Do You Eat On the Keto Diet?

Let’s cut to the chase.

You can’t eat a lot of carbs on the ketogenic diet.

Yes, that means traditional pizza and mac and cheese, and sandwiches. Oh, and pasta. Here’s a short list of foods you’ll have to say goodbye to: • Grains • Oats • Bread • Corn • Rice • Beans • Potatoes • Most fruits • Sugar The good news is, you’ll get to keep a lot of good stuff. And you don’t have to count calories. At least in the beginning. Kmandelin almond flour http://www.ketogasmic.com/90-second-keto-bread-recipes

Here’s a sneak peek into some of the delicious, wholesome foods you can eat on the keto diet: • Meat (beef, pork, etc.) • Fish • Eggs • Avocados • Most vegetables • Nuts and seeds • Quality fats like MCT oil, coconut, and avocado oil Plus, the benefits of a ketogenic diet outweigh your obsession with nachos. Promise.

So why the heck would you do that? Because of the laundry list of keto diet benefits.

The Many Benefits Of The Ketogenic Diet

The keto diet isn’t just popular because keto-friendly foods are delicious and filling. It’s also popular because of the many benefits that come with being in ketosis.

Switching from using glucose as energy to burning ketones comes with benefits like: • More energy • Improved brain function • Increased exercise endurance • Fewer cravings (if any) • Fewer sugar cravings • Better mood And although most people start to see benefits like the ones listed within the first month or so on a keto diet, there are less well-known benefits that you should know about.

The keto diet may just play a role in protecting you from chronic disease and other age-related diseases.

Long-Term Benefits Of The Keto Diet

That’s right. Some studies suggest that reducing your carb intake can help keep your blood sugar low and keep your cells sensitive to insulin. That’s a good thing. best ketone meter http://www.ketogasmic.com/best-ketone-meter-managing-ketosis-right

Chronically high blood sugar leads to all kinds of health issues, including: • Diabetes • Cancer • Metabolic syndrome • Obesity • Age-related brain degeneration And the biggest issue with high blood sugar over time? Systemic inflammation, which is linked to almost every chronic disease out there. But the keto diet uses ketones instead of glucose, keeping your blood sugar levels at baseline most of the time.

This makes your insulin levels happy and probably starts reducing inflammation levels over time. No wonder researchers are so excited to study the effects of a keto diet on various illnesses.

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Best meal plan for keto diet

So you've decided you want to try out the high-fat, low-carb diet, better-known as the fat-burning ketogenic diet. Whether it's to lose weight, have more energy, or fuel workouts differently, going keto is a popular choice right now. But figuring out a keto meal plan on your own is no easy feat, especially since eating a diet super high in fats doesn't come naturally to many people who are accustomed to the traditionally carb-heavy American diet. (It's especially hard if you're vegan and want to try keto.) But this should help: Keto experts explain how to set yourself up for success, plus provide ideas for exactly what keto foods to eat when you're first getting started. (While you're at it, check out these Low-Carb Keto drinks That Will Keep You in Ketosis.)

dairy free keto meal plan http://www.ketogasmic.com/quick-guide-to-dairy-free-keto-meal-plan

Have a Keto Meal Plan

When it comes to starting the keto diet (or any diet for that matter), there's one thing all experts agree on. You *must* have a plan. "Never try to wing a keto diet," says Julie Stefanski, R.D.N., C.S.S.D., L.D.N., a dietitian based in York, PA, who specializes in the ketogenic diet. "Set a start date and get prepared by reorganizing your pantry, planning out meal and snack options, and purchasing appropriate foods and dietary supplements," she says. "The biggest reason people have a hard time sticking with keto is that people don't have enough interesting foods to turn to, and high-carb favorites win out over good intention. If you didn't buy foods at the grocery store that fit the guidelines, there won't be an easy option in the fridge when you really need it." (A great place to start is this List of High-Fat Keto Foods Anyone Can Add to Their Diet.)

What's more, it's especially important to make sure your diet is well-planned when you're eating keto-style, because the foods you can choose from are limited. In addition to checking in with a dietitian if you're able, Stefanski recommends that you "talk to your doctor and make sure she or he is aware that you'll be starting a diet that completely changes how your body metabolizes energy." You might also want to check your most recent bloodwork levels for things such as cholesterol, vitamin D, and other indicators of health because these can change while on keto. That's because for some people, a prolonged keto diet can result in certain nutritional deficiencies or even high cholesterol. But most experts will tell you that the ketogenic diet is not a permanent lifestyle change (as could be the case for something like the 80/20 approach to eating or a Mediterranean eating style).

When and How Much to Eat

One thing many people love about keto diet meal plans is that tracking your food is optional. "One of the biggest benefits of the ketogenic diet is that there's no need to meticulously track your calories like you may in other diets," notes Dr. Josh Axe, D.N.M., C.N.S., D.C., founder of DrAxe.com, best-selling author of Eat Dirt, and cofounder of Ancient Nutrition. "Because you're filling up on fat and protein, you're more likely to feel satisfied and energized all day long, which causes you to naturally eat less." This isn't to say that food tracking on keto is discouraged. "Some people may find calorie counting a useful tool to be more mindful and aware of what they're eating, but it's not necessary on the ketogenic diet," says Dr. Axe, but there's no need to get too stressed about hitting a certain caloric goal, especially if you're not trying to lose weight. (Related: The #1 Reason to Stop Counting Calories) keto budget meal plan http://www.ketogasmic.com/keto-budget-meal-plan-a-handy-guide-for-beginners

One area where food tracking can be especially helpful, though, is ensuring that you're hitting the right ratios of macronutrients-protein, carbs, and fat. "The most researched version of the ketogenic diet derives 70 percent of calories from healthy fats, 20 percent from protein, and only 10 percent from carbs," explains Charles Passler, D.C., nutritionist, and founder of Pure Change. "In the ideal world, each keto meal and snack should have that same (70/20/10) ratio of macronutrients, but studies have shown that you'll still achieve great results even if each meal varies slightly from that ratio, just as long as you don't exceed 50 grams per day of carbs, or eat those carbs in one sitting," says Passler. In order to achieve these ratios without a preset meal plan from a dietitian or doctor, some food tracking is probably going to be necessary. But once you get the hang of things, you may not need it anymore.

How often you eat is also up to your personal preference. "For most people, I recommend three to four meals per day with a few healthy keto snacks in between," says Dr. Axe. "This ensures that you're getting a good mix of protein and fat all day long to keep you feeling energized and satisfied." That being said, he encourages people to listen to their bodies and tune in to when they're truly hungry. "If you find that you feel better eating five to six smaller meals spread throughout the day, do what works best for you."

Lastly, if you're active, you might need to make some adjustments to take that into account. "For the first one to two weeks, temporarily reducing your exercise load can be helpful as your body adjusts to being in ketosis," he says. "Additionally, for those who have an intense workout schedule, carb cycling may be a good option." Carb cycling essentially means you'll increase your carb intake on the days you're doing exercise, ideally just two to three days per week. "While low-carb days may be around 20 to 30 grams of net carbs daily, high-carb days can range all the way up to 100 grams, although it can vary based on your size and activity level," says Dr. Axe. (Related: 8 Things You Need to Know About Exercising on the Keto Diet.) Kmandelin almond flour http://www.ketogasmic.com/90-second-keto-bread-recipes

Keto Foods Meal Plan

While it will probably take a little bit of trial and error to figure out your go-to meals while doing keto, here's a sample keto meal plan to get you started.

Breakfast

Option 1: Spinach, mushroom, and feta omelet with keto coffee (coffee with adding fat such as MCT oil, butter, or bone broth protein). "This breakfast is a good source of protein and healthy fats that will keep you feeling full to curb midmorning cravings," says Dr. Axe. Option 2: Whole milk, unsweetened yogurt mixed with full-fat sour cream, a few raspberries, chia seeds, and walnuts. "This type of combo requires careful carb- and portion-counting since all yogurts naturally have lactose, which is a carb," says Stefanski. "Pairing it with a carb-free protein like two eggs can help balance out the macros."

Lunch

Option 1: Oven-baked salmon with broccoli. "This lunch features salmon, which is high in heart-healthy fats, as well as broccoli, which is low in carbs but high in fiber," says Dr. Axe.

Option 2: Stefanski suggests a salad with nitrate-free bacon, avocado, cheese, spicy pumpkin seeds, and a few grape tomatoes along with a low-carb, high-fat salad dressing like ranch or blue cheese. Option 3: "Make your own keto 'lunchable' with cubes of grilled chicken, a slice of nitrate-free ham, cheese cubes, pickle slices, a hard-boiled egg, a few raw grape tomatoes, raw veggies like cauliflower or broccoli, a few almonds or walnuts, guacamole, and ranch dressing," says Stefanski. (Looking for something meat-free? Here are 29 Vegetarian Keto Recipes for Plant-Based Eaters.)

Dinner

Option 1: Caesar salad with romaine lettuce, chicken breast, bacon, and Parmesan. "Rich in protein and super filling, this is the perfect meal to round out your day," says Dr. Axe. "Pair it with an olive oil dressing and plenty of cheese to up the fat content."

Option 2: Grass-fed ground beef sautéed with onions and low-carb tomato sauce. "This can be served with zucchini or shirataki low-carb noodles," says Stefanski. "In order to get the fat content up in the meal, the zucchini can be sautéed in olive oil or additional garlic-infused oil can be added directly to the sauce."

Option 3: Grilled chicken served with eggplant, yellow squash, and zucchini along with a few tomatoes, sautéed with garlic in olive oil. Adding additional fats in the form of a sauce incorporating heavy cream or coconut cream is a smart choice for balancing macros. best ketone meter http://www.ketogasmic.com/best-ketone-meter-managing-ketosis-right Snacks Option 1: BLT roll-ups with turkey and avocado. "Create a roll using bacon, lettuce, tomato, turkey, and avocado for the perfect mix of fat and protein," says Dr. Axe. (You Could Also Try This Kale Avocado BLT Salad.)

Option 2: Spread some cream cheese between two cucumber slices. "Cucumber is a great low-carb veggie that works well combined with high-fat cream cheese for a satisfying, keto-friendly snack," says Dr. Axe.

Option 3: Spicy guacamole with raw zucchini slices. The foods you choose between meals should still be keto-friendly and may even mimic an upcoming dinner, just in a smaller portion size, says Stefanski. "Since carbs are minimal, it's important to spend your carbs on high-nutrient foods like vegetables."

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How to sustain keto diet with 5 rules?

Last week, U.S. News came out with a report on the “best and worst” diets to follow for 2018. I won’t spend too much time on the problems with their rankings, but one aspect that stood out was that the Keto Diet tied for the second-hardest diet to follow out of the 40 they considered.

I’ve been on a keto diet for about six weeks now, and this challenge is the one I hear about the most. Many curious people are turned off from trying the ketogenic diet because it sounds extremely difficult: counting calories, only eating certain foods, not eating lots of other foods, not knowing what to eat out at a restaurant, having to cook more… scary! dairy free keto meal plan http://www.ketogasmic.com/quick-guide-to-dairy-free-keto-meal-plan

In case you don’t already know how it works, a ketogenic (keto) diet is where you get most of your calories from fat, a moderate amount from protein, and very few from carbs.

A typical breakdown would be: • Fat: 70% of calories • Protein: 25% of calories • Carbs: 5% of calories If you’re eating 2,000 calories a day, that would be: • Fat: 1,400 calories / 156g • Protein: 500 calories / 125g • Carbs: 100 calories / 25g This is MUCH more fat than most people are used to eating. A standard American diet, for comparison, looks more like 50% carbohydrate, 15% protein, and 35% fat.

And this is where the ketogenic diet gets intimidating. You see how much fat you have to eat (and how few carbs you get to eat) and worry about what you’ll eat at your meals and avoid trying it. Or, you try it for a few days with all of the calorie counting, then give up because it takes way too much mental energy.

But it doesn’t have to be difficult or scary. After doing it for six weeks now and tracking almost everything I’ve eaten, as well as my ketone levels, I’ve come up with a few simple rules that have worked for adhering to a ketogenic diet without the headache.

Rule 1: No Carbs

This one is pretty self explanatory. You can’t have any foods that would be considered carbs, except vegetables and avocados. You do get that ~25g per day allowance, but that will get used up by the one or two grams of carbohydrates in everything else you eat during the day.

If you have something that is a carbohydrate on top of everything else you eat, that will put you over your allowance and you might not get into ketosis. keto budget meal plan http://www.ketogasmic.com/keto-budget-meal-plan-a-handy-guide-for-beginners

Rule 2: Have a Fatty Breakfast

Where most people fail at keto is they go through their day trying to follow the diet, then reach the evening, and realize they didn’t have enough fat and have to drink heavy cream to make up for it. Yuck. What you should do instead is front load as much of your fat as possible during “breakfast.” For me, that means having four cups of a keto coffee as I work in the morning.

That’s usually black tea or coffee with 1 tbsp of butter, ghee, or MCT oil in it. If you want to mix it up a bit, I also like to have mushroom coffee with any of those fats in it, and you can also try MCT oil powder if the normal oil gives you disaster pants.

But if you like eating a normal breakfast, then it’s still fairly simple: bacons, eggs, avocado, and then one or two keto coffees. mandelin almond flour http://www.ketogasmic.com/90-second-keto-bread-recipes

If you have 3 eggs, that’s 15g of fat. 4 slices of bacon is about another 15g. Half an avocado is another 15. Each cup of keto coffee is 14g. Your goal is to get at least one third of your fat for the day first thing in the morning so you don’t have to worry about it as much later.

To figure out that number, you can calculate your TDEE and then figure out what 70% of that is in grams of fat… or you can just go off of a simple rule: your goal weight is how many grams of fat you should have. If you weigh 160lbs and are trying to get down to 150lbs, then you should have 150g of fat throughout the day, and for breakfast you should shoot for at least 50g.

If you weigh 110 and are trying to get to 100, then you should have 100g of fat throughout the day, and for breakfast shoot for at least 33. Since most of the breakfast foods we’ve looked at are in the 15g of fat range, we can make the rule simpler: divide your goal weight by 30, round up, and thats how many “fat servings” you should have for breakfast.

A fat serving would be: • 3 eggs • 4 slices of bacon • Half an avocado • One coffee or tea with a tablespoon of butter / ghee /

MCT oil / heavy cream

This seems like a lot of thinking right now, but once you figure out what your number is and find a breakfast mix that you like you never have to think about it again. I look forward to the smooth, buttery coffee now, and you’ll probably find you enjoy the taste too.

Rule 3: Two Fists of Fatty Meat

Make a fist. That’s how much fatty meat you get, twice a day. For me that comes out to about 1lb or 16oz of steak total, which has exactly the amount of protein I need to hit my ratios. If you’re smaller, it will likely be more like 12oz, which should be around the amount you need. If you’re bigger, you might get more like 20 or 24oz.

This rule isn’t perfect, but it’s a simple starting point. Instead of constantly trying to figure out how much protein you’re getting, hold your fist up to it, and remember that you get two fists of fatty meat per day.

The best meats are: • Beef (avoid super lean ground beef) • Lamb • Skin-on chicken thigh • Pork • Salmon • Eggs

Rule 4: One Fat in Each Meal

You’ll get most of your fat from your fatty breakfast and your fatty meats, but you still need to add a bit more into each meal to make sure you hit your goal.

The easiest way to do this is to add cheese, salad dressing, or nuts. If you can get a handful of cheese, handful of walnuts or pecans, or add 1-2 tbsp of olive oil, caesar, or ranch dressing to your salad, you’ll get the fat you need.

Rule 5: Track and Adjust

If you can follow those four rules, you should get into ketosis and start losing fat. But to make sure that you’re doing it successfully, it helps to do some degree of tracking.

The easiest way is to track your weight. If your weight is going down, you’re probably doing it right.

The next easiest way is to get some ketone pee strips. These will change colors based on the level of ketosis you’re in. They’re not perfect, but they’ll give you a rough idea of whether or not you’re getting into keto. best ketone meter http://www.ketogasmic.com/best-ketone-meter-managing-ketosis-right

The third and best method is to get a blood ketone testing device like I use. This lets you see very clearly whether or not you’re in ketosis, so you know how well you’re sticking to the diet.

And what if you use one of these tests and it seems like the diet isn’t working? You’re either not losing weight or not in keto? There are three things to try in order:

1. Make sure you’re really eating no carbs. No sweeteners, no carby dressings or spreads, no high-carb nuts. 2. Reduce your meat intake. You might be having too much meat, so cut it back to one and a half fists. 3. Reduce your total intake. You don’t want to reduce the ratio of fat, so the last thing to try (primarily if you’re not losing weight) is to simply eat less of everything. Follow these five rules, and you should have no problem getting into and staying into ketosis. The first week might be a little rough, but after that you’ll find it’s a surprisingly easy diet to live on.

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Keto diet helps to improve Type2 diabetes

The keto diet has plenty of weight-loss devotees who swear by the high fat, low-carb plan. Now, new research from India suggests it may benefit people with Type 2 diabetes.

The study team found that people following a ketogenic diet for three months saw significant improvement in their blood sugar control. "A five to 10 percent carbohydrate diet over three months led to a remarkable reduction in hemoglobin A1c levels," said study author Dr. Angati Kanchana Lakshmi Prasana. Kanchana is a consultant biochemist at CARE Hospitals in Visakhpatnam, India.

Hemoglobin A1c is a blood test that estimates average blood sugar control over the past two to three months. In general, people with diabetes are advised to have an A1c level of 7 percent or lower. It's still up for debate whether it's this specific diet that causes improvement, eating fewer carbohydrates or simply the fact that people lose weight on the diet. dairy free keto meal plan http://www.ketogasmic.com/quick-guide-to-dairy-free-keto-meal-plan

Dr. Genevieve Lama is an endocrinologist at NewYork-Presbyterian Medical Group Hudson Valley in New York. She said that when people lose weight, their blood sugar levels go down. And it doesn't take a huge weight loss to make a difference. She said losing just 5 percent of your weight has an impact on blood sugar levels.

Plus, a low-carbohydrate diet is known to reduce blood sugar levels, she said.

During digestion, carbohydrates are broken down into simple sugars. The hormone insulin allows the body's cells to use this sugar for fuel. In Type 2 diabetes, however, the cells aren't as sensitive to insulin. That means more insulin is needed to do the same job. But sometimes the body can't keep up. If that happens, blood sugar levels rise. Certain foods -- such as processed simple carbohydrates like white bread, sweets and sugar-sweetened beverages -- quickly raise blood sugar, according to the American Diabetes Association. That's why a diet that limits these foods can help manage blood sugar levels. The ketogenic (keto) diet was originally designed as a treatment for people with the seizure disorder epilepsy. It typically allows 50 grams of carbohydrate or less a day, according to the Academy of Nutrition and Dietetics. keto budget meal plan http://www.ketogasmic.com/keto-budget-meal-plan-a-handy-guide-for-beginners

On a keto diet, people often don't have grains, breads or cereals. Often, even fruits and vegetables are restricted. The diet requires a big change in lifestyle.

The latest study recruited 130 people with Type 2 diabetes to follow a ketogenic diet for 12 weeks. There was no control group for comparison.

Study volunteers were between 35 and 60 years old. About one-third were female.

Average weight loss was between 15 and 22 pounds. Before the diet, the study volunteers were slightly overweight. Afterwards, they fell in the normal weight category, on average.

The diet was very limited, with a maximum of 20 grams of carbohydrates a day, Kanchana said. (For reference, one slice of bread is 15 grams and a cup of broccoli has 6 grams of carbs, the U.S. Department of Agriculture says.)

Typically, the Indian diet is carb-laden, with around 300 to 400 grams of carbohydrate daily, Kanchana said. In some areas of India, people consume a lot of wheat products. In others, the diet contains more rice products. mandelin almond flour http://www.ketogasmic.com/90-second-keto-bread-recipes

The study diet contained fats like coconut oil and butter, animal products like chicken, eggs, lamb and pork, dairy products, green leafy vegetables and other green vegetables. The diet avoided root vegetables like potatoes and carrots, Kanchana said.

Daily calorie counts were about 1,500 to 2,000 calories a day. The average hemoglobin A1C dropped from 7.8 percent to 6.4 percent after three months on the diet. Mild constipation was the only adverse effect.

However, more than 10 percent of the study participants (15 people) dropped out of the study. Kanchana said culturally it was difficult for some people to maintain the carbohydrate restrictions. Economic reasons may have prompted others to stop. It's more expensive to purchase healthy fats and animal products than processed carbohydrates, she noted.

There is also concern that a diet high in fat and animal products might increase the risk of heart disease. Kanchana said the long-term effects of the diet need to be studied.

Diabetes doctor Lama said she thinks this diet would be difficult to maintain for a long time because it's so restrictive. And she has concerns about the high fat in the diet, as well as the loss of certain healthy carbohydrates. best ketone meter http://www.ketogasmic.com/best-ketone-meter-managing-ketosis-right

"I generally tell my patients to eat low carb, but not no carb. And to get a feel for what they think they can maintain as their lifestyle. If you can't maintain it, it really just makes you feel defeated. It's more realistic to lose weight gradually and keep it off," she said.

She recommends keeping a food log before you see a dietitian, so you can work with the dietitian and come up with a healthy eating plan that has lots of foods you enjoy.

The study was to be presented Monday at the American Association for Clinical Chemistry annual meeting in Anaheim, Calif. Findings presented at meetings are typically viewed as preliminary until they're published in a peer-reviewed journal.