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10 Ketogenic Diet Beginner Tips
and Benefits of Keto

Before beginning a ketogenic diet, it's important to learn the dos and don'ts for safe weight loss on a low-carb diet.

For safe, steady fat loss, it's super important to restrict your carb intake so you can shed the excess pounds at a healthy rate, and reduce the amount of sugar floating around in your bloodstream so you can enjoy steady insulin levels rather than "sugar spikes."

The adverse effects of excessive 'empty' carb consumption (not just because of the unhealthy weight gains) have alarmed nutritionists around the world. Cardiovascular disease is on the rise, along with Alzheimer's disease - and is all related to something touted as "insulin resistance."

Empty calories with carb-filled cakes

Insulin resistance is when the body no longer responds to insulin. This means the pancreas has to produce more and more insulin just to keep glucose levels in check. Over time, this can cause diseases such as type 2 diabetes or even heart disease, since excess blood sugar can damage your arteries.

With a ketogenic diet, you can help reduce insulin resistance by decreasing your carb intake and increasing fat consumption. This helps the body use fat for energy instead of depending on glucose, which in turn helps to lower both blood sugar levels and insulin levels. Ultimately, this leads to more sustainable, balanced energy levels rather than those "sugar spikes" mentioned earlier.

By following a ketogenic diet, you can help to reduce insulin resistance and improve your overall health and well-being.

In the United States, obesity is at epidemic levels and Covid 19 didn't help matters much: forcing us to stay home and sit on the couch in front of the TV for hours on end - stuffing our faces with comfort food.

Top 10 Tips for Healthy Keto Diet Success

Here are ten top tips to get you started in the right direction, and then I'll share with you my favorite foods and easy-to-make recipe ideas!

1. The Basics of the Ketogenic Diet

The ketogenic diet is a high-fat, low-carbohydrate, and moderate-protein diet that has been used for centuries to treat a range of health conditions. In recent years, the diet has gained popularity as a long term weight loss tool and its purported health benefits have been the subject of much debate. While its potential benefits are undeniable, it’s important to understand the basics of the diet before jumping in with both feet. This article will provide an overview of the ketogenic diet, discuss its potential benefits and risks, and offer tips for those wanting to try it.

2. Start Slow – Adjust to the Diet Gradually

If you are looking to start a high-fat diet, there is a right way and a wrong way to do it. For so many years, we've been told that a low-fat diet is the best way to lose weight. Turns out, we've had it all backward. Many people jump right in and try to make drastic changes all at once, leading to frustration, difficulty, and oftentimes giving up on the diet altogether.

That's why it's important to start slow and adjust to the diet gradually. Starting slowly and making small adjustments over time can help you successfully stick to the diet, and experience the health benefits that come with it. In this article, we will discuss the importance of starting slow and how to adjust to the diet gradually. So, whether you are just starting out or have been trying for a while, this article can help you get the most out of your diet.

3. Monitor Your Macronutrient Intake

If you're looking to optimize your health, performance, and physique, then you need to be aware of your macronutrient intake. Macronutrients, or “macros”, are the three primary nutrients that provide your body with energy: protein, carbohydrates, and fat. Monitoring your macronutrient intake is an essential part of maintaining a healthy diet, as each macronutrient plays a role in providing your body with the energy and nutrients it needs to function properly.

It's important to monitor your macronutrient intake, and I am a huge fan of Cronometer. You can tailor the app to your needs and is available in a desktop and cellphone version. It keeps track of your macronutrients with ease. By the end of this article, you'll have the tools and knowledge necessary to monitor your macronutrient intake and make sure you're getting the right balance of nutrients for your individual needs.

4. Increase Your Fat Intake

If you're looking for a way to jump-start your health and fitness goals and reach a healthy body weight, increasing your fat intake could be just what you need. Eating more fat can help you feel more satisfied and can give you a boost of energy. As Suzanne Ryan says, "Fat is filling." I highly recommend reading Suzanne's books, "Simply Keto" and "Beyond Simply Keto."

Simply Keto by Suzanne Ryan
Beyond Simply Keto by Suzanne Ryan

Both books contain fantastic, easy-to-make meals that even I can do! Increasing your fat intake can also provide essential vitamins and minerals your body needs to stay healthy and function properly.

Bear in mind, per Amy Ramos out of her book titled, The Complete Ketogenic Diet for Beginners: "There's no such thing as Essential Carbohydrates," but there are Essential Fatty Acids. Additionally, increasing your fat intake can help you lose weight, reduce inflammation, and even improve your cholesterol levels.

The Complete Ketogenic Diet for Beginners by Amy Ramos

5. Be Mindful of Your Carbohydrate Intake

Carbohydrates are an essential macronutrient, providing the body with the energy it needs to function properly. Unfortunately, most people consume far too many carbohydrates, leading to weight gain, increased risk of diabetes, and other health issues. As such, it is important to be mindful of your carbohydrate intake and make sure you’re getting the right amount. Read about calculating net carbs here.

Cronometer gives you the tools to make sure your carbohydrate intake is healthy and balanced. Read more about "net carbs" here and what it means.

Cronometer Logo

6. Get Enough Protein

Eating enough protein is essential for good health, as it helps the body to build and repair tissues, produce hormones, and provide energy. But with so many different sources of protein, it can be difficult to know how much you need to get, and what types of protein are best. See #7 for some of the best sources of protein.

7. Focus on Quality Sources of Protein

When it comes to eating a balanced, healthy diet, protein is a key component. Protein provides essential amino acids that are necessary for muscle growth and maintenance, as well as other important body functions. Quality sources of protein are ones that are packed with essential nutrients and vitamins and are low in fat and cholesterol. Animal sources of protein are often considered to be the best sources of protein, there are plenty of plant-based sources of protein that offer the same benefits.

Animal-based proteins are often higher in fat content. Some of the best animal sources of protein for a Keto diet include grass-fed poultry and beef, wild fish, eggs, and organ meats (e.g., liver). Plant-based proteins such as nuts are also great sources of protein for a Keto diet. It’s important to remember that while animal-based proteins tend to be higher in fat content, they also provide essential micronutrients like zinc and iron that are often lacking in plant-based diets. It's always best to eat a variety of proteins for optimal health. Additionally, adding healthy fats such as avocado, coconut oil, and olive oil can help increase the fat content of meals, providing more energy for your body.

8. Increase Your Intake of Healthy Fats

Eating well is essential to living a long and healthy life. But many people don't realize that this includes healthy fats in their diet. Healthy fats are important for providing energy, absorbing certain vitamins and minerals, and helping maintain a healthy weight. Increasing your intake of healthy fats can have numerous health benefits, from improving cholesterol levels to reducing inflammation.

9. Avoid Unhealthy Fats

Eating a healthy, balanced diet is essential for maintaining good health and well-being, but it can be difficult to know which foods are beneficial and which to avoid. Unhealthy fats, such as trans and saturated fats, are especially problematic as they can increase your risk of heart disease, diabetes, and obesity if you continue to overindulge in simple carbohydrates.

Here are some examples of foods that are high in trans fats and saturated fats, which are considered unhealthy fats:

Trans Fats:
Margarine: Stick margarine and some tub margarine products often contain trans fats.
Shortening: Solid shortening used in baking and frying can contain trans fats.
Processed snacks: Many packaged snacks like cookies, crackers, and microwave popcorn may contain trans fats.
Fried foods: Deep-fried foods like french fries, fried chicken, and doughnuts are often prepared with trans fats.
Commercially baked goods: Some commercially prepared baked goods like pastries, cakes, and doughnuts may contain trans fats.

Saturated Fats:
Fatty meats: Beef, pork, lamb, and other fatty cuts of meat contain saturated fats.
Full-fat dairy products: Whole milk, cream, butter, cheese, and ice cream are high in saturated fats.
Palm oil: Palm oil is high in saturated fats and is often used in processed foods.
Processed meats: Sausages, hot dogs, bacon, and other processed meats are typically high in saturated fats.

10. Monitor Your Weight Loss Progress
and Make Adjustments as Needed

Monitoring progress and making necessary adjustments is an important part of any successful endeavor. Whether you are working on a project, learning a new skill, or trying to reach a long-term goal, taking the time to assess your progress and make necessary changes can help you get closer to achieving your desired outcome. That's why I created my own weight loss charts here.

Managing "Keto Flu"

Cramp Defense pills

What is keto flu? The side effects of going keto are symptoms one may experience when first starting a ketogenic diet. These can include low energy, headaches, nausea, and leg cramps. But don’t let these symptoms stop you from pursuing your weight loss goals! There are plenty of ways to manage the keto flu while in transition. 

Hyland's Leg Cramps

Make sure you keep your magnesium levels in check to keep leg cramps at bay (along with drinking more water!) I take magnesium pills made by Cramp Defense.

Also, consider taking "Hyland's Leg Cramps" natural remedy pills that dissolve under the tongue for fast relief

Avoiding Kidney Stones

How does a keto diet affect your kidneys?  While a ketogenic diet can be beneficial for your overall health, it is important to make sure you are getting enough electrolytes (especially sodium and potassium) to avoid the development of kidney stones. That’s why I take electrolyte supplements made by Keto Chow. Squirt a few drops in the beverage of your choice.

Monitoring Your Ketosis State

Tracking your ketone levels is a great way to measure how well you are adhering to the diet and adjusting it if needed.

It’s important to note that you should not confuse Ketosis with 'Ketoacidosis' which is a life-threatening condition.

Ketosis is a natural metabolic process used by the body to burn fat when glucose levels are low. It occurs when the liver breaks down fatty acids and produces ketones as an alternative energy source for the body. Ketoacidosis is a serious complication of diabetes that happens when your body produces high levels of ketones that make the blood acidic. It is a medical emergency that requires immediate treatment.

Why Low-Carbohydrate Diets Are Popular

Low-carbohydrate diets are popular because they have been shown to be a viable way to lose weight. Studies have demonstrated that following them can help you lose fat, reduce cravings, and increase satiety. Additionally, these diets may help improve your blood sugar levels, lower your cholesterol levels, and reduce inflammation in the body.

Use Cronometer to keep track of your nutritional needs on a personal level.

If you want to experience greater weight loss, reduce your calorie intake, too, for the first few months in an effort to jump-start the standard keto diet. A low carb diet plus foods high in dietary fiber can help stabilize blood sugar levels. When followed sensibly, diabetes mellitus may be avoided.

Diabetes mellitus is a chronic condition characterized by high levels of sugar in the blood. It occurs when the body either does not produce insulin or does not use it properly. Symptoms include frequent urination, extreme thirst, and fatigue. Long-term complications can potentially include heart disease, stroke, kidney failure, nerve damage, vision loss, and an increased risk of infections.

Fortunately, with the right diet, lifestyle changes, and medication, it is possible to manage diabetes mellitus. Consuming a low-carb ketogenic diet can help control blood glucose levels as well as improve insulin sensitivity. Regular exercise can also help control blood sugar levels and improve overall health. Lastly, there are various medications that may be prescribed to treat diabetes mellitus depending on the individual's needs.

If you're ready to start your keto diet, please check with a registered dietitian who is knowledgeable about the ketogenic diet. A dietician will help you compute your macros based on your weight, age, sex, and height. If you feel comfortable going keto on your own (like I did), then please check out Cronometer. I use it every single day to create an eating plan and to keep on track.

Susan Gast owner, Finally-Keto and more

Susan Gast created on June 10th, 2020. Read Susan's story of what sparked her interest in all things related to the Keto Diet.

Susan is featured on Mother Earth News blog, and on Solo Build It (SBI) who host this site along with her sister site, Easy Food Dehydrating. Read her first SBI interview, and her second SBI interview. Susan also runs an additional SBI website: - Non-Fiction Author - and showcases many of the books she's created and marketed over the years.

Since 1980, Susan's involvement in publishing - in one form or another - led her to create a "review site" of products related to the publishing industry. Visit ePubTechReviews today.

Do you want to send Susan a quick message? Visit her contact page here. She'd love to hear from you!

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