The ketogenic diet, or simply the “keto” diet, is a low-carb, high-fat diet that has become increasingly popular in recent years. It’s based on the idea of burning fat for fuel instead of carbohydrates and promises quick weight loss results while improving overall health markers like cholesterol levels and blood sugar control. If you’re new to the keto diet and wondering where to start, this guide will provide everything you need to know to get started with ease.

What to Eat on a Keto Diet: A Food List for Beginners

One of the most challenging aspects of starting the keto diet can be figuring out what foods are allowed and which ones aren’t. The good news is that there are plenty of delicious options available when following a keto diet! Here are some examples of foods that are typically included in a well-balanced keto meal plan:

Fresh vegetables (except starchy veggies like potatoes)

Leafy greens such as spinach, arugula, and kale

Cruciferous veggies like broccoli and cauliflower

Healthy fats from sources like avocado, nuts, seeds, and olive oil

High-quality protein sources including meat, fish, poultry, and eggs

Low-carb dairy products like cheese and heavy cream

Getting Started with the Keto Diet: A Step-by-Step Guide

Now that you have an idea of what to eat on a keto diet, let’s dive into how to actually get started. Here are the steps you should take:

1. Cut back on carbs: This may seem obvious, but one of the key components of the keto diet is limiting your intake of carbohydrates. Try to aim for fewer than 50 grams per day if possible.

2. Increase your fat intake: Since you’ll be cutting back on carbs, it’s essential to increase your intake of healthy fats to help keep you full and satisfied. Aim for around 70% of your daily calories coming from fat sources.

3. Stay hydrated: Drinking enough water is crucial when following any type of restrictive diet, so make sure to drink at least eight glasses of water each day.

4. Monitor your progress: Keep track of your macronutrient intake using a tool like MyFitnessPal or another tracking app to ensure you’re staying within your recommended ranges.

Common Mistakes to Avoid when Starting the Keto Diet

While the keto diet can be incredibly effective for weight loss and overall health improvements, there are several common mistakes people often make when starting out. Here are a few to watch out for:

1. Not getting enough fiber: With all the talk about reducing carbs, it can be easy to forget about fiber. Make sure to include plenty of non-starchy veggies in your meals to help meet your daily fiber needs.

2. Overdoing it on protein: While protein is important, consuming too much can kick you out of ketosis. Aim for around 20-30% of your daily calorie intake coming from protein sources.

3. Ignoring portion sizes: Even on a low-carb diet, it’s still possible to overeat. Pay attention to portion sizes and try not to go back for seconds unless absolutely necessary.

Conclusion

Starting the keto diet can feel overwhelming, but by following these guidelines and sticking to them, you’ll be well on your way to success. Remember to always listen to your body and adjust your macronutrient ratios as needed to find what works best for you. Good luck!