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Keto Diet for Beginners

7:15 PMJaime Messina

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When I first heard about the keto diet there was so much information thrown my way that I felt really overwhelmed. All I wanted to know was the basics. Where do I begin? What do I eat?  That is why today I put together a few basics to help you get started on your ketogenic journey. 

The first thing I learned about the keto diet was that I was going to want to keep my carbs between 20-25 net carbs a day. What's a net carb? That is when you take your carbs and subtract the fiber and sugar alcohols to get your net. 

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I also learned that I wanted to keep my diet around 70% fat, 25% protein, and 5% carbs. I use the My Fitness Pal app to help me keep track of this! Most of your carbs on this diet should be coming from green veggies such as spinach, kale, and collard greens.

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Foods to avoid on the keto diet:

-breads
-corn
-oats
-oatmeal
-honey
-syrup
-potatoes
-wheat
-fruit

Let's talk about fruit...yes it is healthy but it is really high in natural sugars and carbs. If you need some fruit the best choice to make would be berries because they are low on the glycemic scale and in moderation. 

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What Protein and Veggies Should I Eat?

Protein will make up 25% of your diet and some good choices are fresh meats, fatty fish, chicken, beef, pork, turkey, and eggs. I would avoid meats that have been overly processed. As for vegetables, I am a fan of cauliflower, zucchini, broccoli, and brussels sprouts. Cauliflower and zucchini are great to recreate foods like rice and noodles. 



What About Dairy & Nuts?

Some go to dairy items on the ketogenic diet are heavy whipping cream, sour cream, cream cheese, grass-fed butter, and full-fat cheese. Nuts are my favorite go-to snack on the keto diet although I do have to be careful not to overdo it. Macadamia nuts, walnuts, and almonds are always in my pantry. 

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As we know, fat is a big part of the ketogenic diet. Some ways to get your fats in on this diet are ghee, grass-fed butter, coconut oil, olive oil, MCT oil, avocado to name a few. 

Those are some of the basics to get you started on the ketogenic diet. It is important to remember that this isn't just a diet, it is a lifestyle. It's not one of those things where you can cheat one day because going off your plan will knock you out of ketosis. That is why I like to supplement using exogenous ketones. Whether you are using exogenous ketones or getting into ketosis nutritionally there are a ton of health benefits from being on this diet and even more research coming out to support the keto diet and what it does for your body and brain! Good luck on your keto journey!

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