Due to Keto being a healthy way of living, you will be able to lose a large amount of weight. I am here to provide you with everything you need to know on how to start the Keto Diet and what you can actually eat.

Not only that but I am writing this to explain how to calculate macros and how to find a way of selecting the best foods for your particular lifestyle.

Even though it is extremely effective, the keto diet can be a tad confusing.



One minute you’re prancing around the place declaring how well you’ve got this whole diet thing under control, and the next you’ll be searching for all sorts of weight loss recipes and then searching for macro counts on random websites because you think you’re doing it all wrong.

Don’t worry, it happens to the best of us.

That’s why I’ve decided to write this guide to help you in beginning the keto diet and enjoy the benefits.

Weight loss and health gurus always make people skeptical, but I’ll be honest, the keto diet changed my life.

My Keto Journey

Four years ago, I was a little heavier than I am now, and that may be an understatement. I was extremely lonely because I shut myself off from everyone due to being so ashamed of my excessive weight gain.

I had a heavy cloud of depression hanging over me, and I was tipped over the edge when my youngest daughter’s friend called me fat. I know they’re only children, and they say whatever they like, but it really hurt.

From that day on, I decided to put my foot down and try out the keto diet. I will admit, I didn’t believe in it at first, but it began to appeal to me when I saw the meals involved.

The results were seen immediately, and I was then hooked on it and bragging to everyone about it. Once I’d lost even my first pound and gained momentum, there was no stopping me.

In the first two months, I’d lost just over 20 pounds, and that’s when I really started to believe in the diet and also myself.

I haven’t just lost weight, but I’ve gained a huge part of myself back. I’m more confident and outgoing. It sounds so cheesy, but I believe you can change your life with this diet.

The keto diet doesn’t just help aid weight loss, but it also has many other health benefits alongside it, such as balancing hormones, stabilizing migraines, helping depression and making you look a little younger (which of course is a HUGE bonus for everyone!).

Enough about me, let’s talk about the real reason we’re all here; The Keto Diet.

What is the Keto Diet?

This diet has been around since the 1920’s when it had been developed for patients with epilepsy by a physician. A low carb ketogenic diet can reduce factors such as heart diseases, strokes, diabetes, Alzheimer’s and can even be beneficial for certain types of cancer.

Although, all I can do is talk about my own personal experience with the keto diet. Admittedly, I am no doctor!

RELATED FREQUENTLY ASKED QUESTIONS ABOUT THE KETOGENIC DIET

Ketosis and The Keto Diet

If you eat moderate amounts of protein and very few carbs, ketones will be produced in the liver from the fat content. The ketones will then be used for fuel by your brain and body.

While on the keto diet, carbs will be switched to fat as energy/fuel sources in your body. This will result in a decrease in insulin levels as your fat-burning increases.

The fat burning ultimate mode is known as ketosis.

RELATED: 11 SIGNS YOU ARE IN KETOSIS

Fat burning mode = Ketosis

Ketosis is a natural metabolic state and happens when your body produces ketones. There is a danger zone called Ketoacidosis and is a dangerous complication of Type-1 Diabetes.

Your body will begin to work for you and burn the fat for fuel once you’ve entered into ketosis.

You will also feel more focused, less hungry, energized and more alert.

RELATED: HOW TO GET INTO KETOSIS FAST!

Macros

If you’ve been reading into the keto diet, you’ve probably read the word macro’s more times than you can bear to count.

Don’t worry if you’ve googled macro, most people just starting the keto diet do.

Macros are referred to as the number of carbs, protein, and fats you need in order to hit ketosis.

What can you eat on the Keto Diet?

There are many foods you can eat on the keto diet. Dont forget the importance of ELECTROLYTES!!!

Fats and Oils

Palm Oil

Butter

MCT Oil

Ghee

Walnut Oil (in small amounts)

Coconut Oil

Macadamia Nut Oil

Lard

Olive Oil

Bacon Fat

Avocado Oil

Duck Fat

Beef Tallow

Meat

Any meat you can think of is pretty much in the keto diet. I’ve listed them all here in case you can’t think of many. You can cook them in a variety of ways, such as slow cook, grill, boil or bake. Meat is a perfect low carb choice.

Veal

Alligator

Snake

Bear

Pork

Beef

Moose

Bison

Lamb

Boar

Elk

Buffalo

Deer

Cured Meats

Salami

Pepperoni

Sausages

Bacon

Deli Meat

Poultry

Duck

Chicken

Pheasant

Hen

Turkey

Quail



Fish

Orange Roughy

Anchovies

Mahi Mahi

Bass

Mackerel

Catfish

Tilapia

Cod

Tuna

Halibut

Trout

Flounder

Sole

Eel

Salmon

Haddock

Sardines

Red Snapper

Shellfish

Squid

Abalone

Snails

Caviar

Shrimp

Crab

Scallops

Clams

Oysters

Lobster

Octopus

Mussels

Eggs

Quail Eggs

Chicken Eggs

Duck Eggs

Goose Eggs

Fruit

These are only okay in small amounts due to the high amount of carbs.

Strawberries

Avocados and Olives

Raspberries

Blackberries

Limes

Blueberries

Lemons

Cranberries

Vegetables

Zucchini

Arugula

Turnip Greens

Asparagus

Tomatoes

Artichokes

Swiss Chard

Broccoli

Spinach

Boy Choy

Spaghetti Squash

Brussels Sprouts

Scallions

Cabbage

Peppers

Cauliflower

Onions

Celery

Mustard Greens

Chard

Mushrooms

Collard Greens

Leeks

Cucumbers

Kale

Eggplant

Iceberg Lettuce

Endives

Garlic

Fennel

Jalapeno Peppers

Green Beans

Nuts and Seeds

Almonds

Walnuts

Brazil Nuts

Sunflower Seeds

Brazil Nuts

Soy Nuts

Cashews

Sesame Seeds

Hazelnuts

Pumpkin Seeds

Macadamias

Pistachios

Peanuts

Pine Nuts

Pecans

Dairy

Sour Cream

Butter

Swiss

Blue Cheese

Ricotta

Brie

Provolone

Cheddar

Parmesan

Cottage Cheese

Mozzarella

Cream Cheese

Heavy Whipping Cream

Feta Cheese

Half and Half

Greek Yogurt

Goat Cheese

Foods to Avoid on the Keto Diet

Grains

Wheat Flour

Pasta

White Flour

Rice

Millet

Wheat

Buckwheat

Oats

Bran

Barley

Rice Flour

Rye

Couscous

Corn

Quinoa

Beer

Sugar

Sugar is not allowed on the Keto Diet. Ensure to avoid these common sugar-filled foods!

Fruit Juice

Sodas

Candy

Juice

Cookies

Sports Drinks

Ice cream

Chocolate

Avoid These Ingredients

Maple Syrup

White Sugar

Honey

Agave

Glucose

Brown Sugar

Lactose

Corn Syrup

Dextrose

Coconut Sugar

Fructose

Fruit to Avoid

Watermelon

Canned Fruit

Peaches

Apples

Grapes

Oranges

Kiwi

Bananas

Processed foods are NOT on the keto diet. So, anything that comes in a bag or box is to be avoided.

Stay away from

Ice Cream

Bread

Muffins

Cereal

Baked Goods

Cakes

Crackers

Chips

Most Sauces

Pastries

Snack Bars

Pretzels

Pancakes

Avoid Milk

Milk is not allowed, especially full and low-fat due to the high carb content.

Legumes

No Lima Beans

No Chickpeas

No Kidney Beans

No Baked Beans

No Pinto

No Black Beans

There is an exception! You’re allowed green beans and peas.

Avoid Unhealthy Fats and Oils

Sunflower Oil

Canola Oil

Soybean Oil

Corn Oil

Safflower Oil

Peanut Oil

Grapeseed Oil

Keto friendly Herbs and Spices

Thyme

Basil Leaves

Parsley

Black Pepper

Paprika

Cayenne Pepper

Garlic Powder

Chili Powder

Oregano

Cilantro

Rosemary

Cumin

Italian Seasoning

Dill

White Pepper

Sage

Sea Salt

RELATED: WEIGHT LOSS PLATEAU ON KETO AND HOW TO GET OVER IT

Alcohol and Keto

You’ll still be able to have your glass of wine, don’t worry! Although, even though it might be tempting, you won’t be able to have the whole bottle. If you’re wondering about carb counts, I’ve written a couple that you might be helpful.

If you’re looking at red wine, it comes with the lowest carb count of 3.4 grams per 5-ounce glass. If you’re more of a white wine kind of person, then there are a few that have low carb counts too, like Pinot Grigio. It only has 3.4 grams too.

Beer is completely out of the question due to its high gluten content. Liquor is your best option because drinks such as Rum, Gin, Tequila and Vodka all have 0 carbs, and Brandy only has a few too.

This is all without mixers such as soda and juice which are loaded with carbs and sugars so try and lay off them.

RELATED: CAN I HAVE ALCOHOL WHILE ON A KETOGENIC DIET?

What I did to Lose Weight

I did start off the Keto Diet getting a bit bored. I was eating the same thing over and over and couldn’t find the consistent motivation to stick to it.

It made me quite paranoid because I was so worried I was going to accidentally eat carbs!

I lived off steak, cheddar cheese, grilled chicken, boiled eggs, cheese roll-ups and meat.

The Keto Diet takes a lot of dedication, hard work, discipline and a focused mind to lose weight and stick to it.

Overall, the keto diet helped me to lose just under 90 pounds and for me, who started off really skeptical, it’s a massive achievement.

If I can do it – you can too!