When it comes to starting the keto diet (or any diet for that matter), there's always a lot of conflicting information out there. It can be hard to know where to start, what to eat, and how to stick with it long-term. That's why I've written this comprehensive guide on everything you need to know about the keto diet - from what it is, to the benefits, foods to eat and avoid, and how to meal plan. By the end of this post, you'll have all the tools you need to start your journey on keto!

What is the keto diet?

So, what is the keto diet? In short, it's a low-carbohydrate diet that forces your body into a state of ketosis. This means that your body is burning fat for energy, rather than glucose (sugar). There are a few different ways to do this, but the most common is by eating a high-fat, low-carbohydrate diet.

Keto Diet Benefits

There are a lot of benefits to the keto diet - including weight loss, improved mental clarity and focus, and decreased inflammation. However, it's not for everyone. Some people may experience side effects like fatigue, headaches, and constipation. If you're thinking of starting the keto diet, it's important to consult with your doctor first to see if it's right for you.

Keto Diet Foods

So what foods can you eat on keto? There are plenty! Here are some examples:

  • Meats: chicken, beef, pork, lamb
  • Fish: salmon, trout, tuna
  • Eggs
  • Full-fat dairy: cheese, yogurt, cream
  • Nuts and seeds: almonds, walnuts, flaxseeds
  • Oils and fats: olive oil, coconut oil, avocado oil

As for foods to avoid on keto - these are typically high in carbohydrates and can kick you out of ketosis. Here are some examples to avoid:

  • Grains: wheat, rice, oats, quinoa
  • Starchy vegetables: potatoes, sweet potatoes  carrots  peas  corn
  • Legumes: lentils , beans , chickpeas , peanuts  soybeans  
  • Fruit: apples  oranges  bananas grapes
  • Sugar and sweets: honey, agave, maple syrup, candy, cake, cookies

Meal Planning

Meal planning on keto can seem daunting at first - but it doesn't have to be! There are plenty of easy recipes out there that fit the keto diet. And with a little meal prep, you can make sure you always have something keto-friendly to eat. Here are some ideas to get you started:

  • Breakfast: eggs cooked in avocado oil with bacon and sautéed kale
  • Lunch: Cobb salad with chicken, bacon, avocado, and blue cheese dressing
  • Dinner: grilled salmon with roasted broccoli and cauliflower "rice"
  • Snacks: hard-boiled eggs, cheese sticks, full-fat yogurt with berries

By following these tips, you'll be well on your way to starting - and sticking with - the keto diet! Thanks for reading. I hope this was helpful. If you have any questions, feel free to leave them in the comments below. Good luck on your keto journey!