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A Ketogenic Diet for Beginners – An ultimate guide to the Low-Carb Diet


To many, dieting is now a lifestyle. Diets have long been relied upon by many to keep to shape and live healthily the natural way. This is why the whole of the internet is filled with all manner of information such as “Ketogenic diet for dummies”, “Getting started with ketogenic diet the easy way” and “The ultimate diet plan”, among others. A keto diet review is not difficult to find either.

In the past decades, the famous Dr. Robert’s Atkins Diet and the Paleo Diet, among others, are low-carb diets that have provided solution to solve many health problems that humans have to contend with.

In recent times, the Ketogenic Diet has been in the news and making waves as the next to happen to the dieters group. It has lots of promises to stand in as the ultimate solution to help people keep to shape and live healthily.

What then is the Ketogenic Diet and how can it really help your health? This beginner’s guide to a ketogenic diet takes you through all you need to know about the Ketogenic Diet in the simplest way you’ll understand.

For this Beginner's Guide to Ketogenic Diet, here is all you need to know:

1 What is a Ketogenic Diet ? - A Ketogenic Diet for Beginners

What is a Ketogenic Diet ?

A ketogenic diet is a high-fat diet with low carbohydrate content. It is a diet that you consciously lower your carb intake and replacing the same with a high fat ketogenic diet instead. This is quite unlike what has been the norm with low-carb diets. This doesn’t necessarily mean that a low-carb diet like the paleo diet is a ketogenic diet, NO. There is a thin line between the two. While low-carb diet doesn’t require high-fat food content, this is where a ketogenic diet is different. High-fat food content is the major component of the ketogenic diet.

The whole idea of the ketogenic diet is to compel your body system to utilize fat as the major energy source instead of glucose.

2 How your Body Runs - A Ketogenic Diet for Beginners

How your Body Runs

Your body runs on energy from the food you eat. Think of the energy as the fuel and your body as the engine. There exist two fuels on which the body is powered or runs. Glucose is the primary source and fat comes in second. The carbohydrate you eat is what converts to glucose. The fat and oil class of food is definitely where your fat comes from.

Between the two, glucose is the primary source of fuel in the body because it is a much easier molecule to process and use for energy than fat.

In the normal scenario, your body runs on glucose as its primary energy source for the body’s daily activities while the fat you consume is stored in reserve. The fat only gets used only when there is no sufficient glucose for this purpose. Since your body fat is hardly burned and used for energy, too much of it can lead to weight gain and the reason you’re encouraged to not eat less of it in your meal.

When you eat a high carb diet which people mostly do, the resulting products from the carbs are insulin and glucose. Insulin helps to process glucose in the bloodstream.

3 What Happens Differently with a Keto Diet

What Happens Differently with a Keto Diet ?

With a ketogenic diet, your body turns to fat as the primary source of energy instead of glucose. How does the body achieve this?
When you starve the body of carbs by lowering the amount you consume, the body is induced to using stored fats in the absence of glucose. The energy comes from the breakdown of fats in the liver into ketones. Continuous use of the energy from the ketone bodies leads to the state of ketosis which is more beneficial to health than using glucose as the primary source of energy.

Remember, you must starve the body of carbohydrates before it can look towards fat as the energy source. This is where “the low-carb and high-fat” slogan found its root.

Previously fat is seen to be bad and should be avoided but ketogenic diet actually works with fat and so consuming it in a ketogenic diet is necessary. The best keto foods will actually contain lots of it, the more of it the better for the body to be well-supplied of its fuel source. You’ll find out more about what to eat on keto diet later on in the course of this guide as you read on.
Attaining optimal ketosis by eating keto diets can bring down insulin and blood sugar levels to a minimum level. In addition to more ketones and lower sugar levels, dieters get numerous benefits from this diet.

When fat is metabolized into ketones in your liver, it supplies energy to the human brain.

4 Fasting to Reach Ketosis

Fasting to Reach ketosis

Besides going on a keto diet, another way your body naturally gets into ketosis is by fasting. When you stop eating altogether, there won’t be carbs to produce glucose. Normally, since there is no fuel to burn and run the “engine”, you should just stop running (death). But this doesn’t happen. Instead, the body goes into ketosis by switching to the stored fat for energy. This is why you can go full three days without food and still survive.

In nutshell, to reach ketosis, take the following steps:

  • Restrict carb intake : it is recommended you maintain 15g carbohydrate diet daily.
  • Eat more fat : this may sound strange but this is what you need to consume the most for the ketogenic diet. You shouldn’t worry so much about it leading to weight gain if you don’t consume too much carb. If your carb intake is low, this fat will be the fuel you need to burn. Have in mind that when you’re on a ketogenic diet, starvation has no place in weight loss. Eat enough fat producing ketogenic diet foods.
  • Lower your protein intake : too much protein doesn’t help optimal ketosis. High protein diets can, in the long run, result in high glucose levels.
  • Drink lots of water : drinking sufficient amount of water is important for ketosis. Being well-hydrated is helpful for normal body functions and helps to check hunger level. Drink as much as a gallon of water daily.
  • Exercise : exercise is helpful to reach and maintain ketosis. To get the best out of your keto diet, adding about 30 minutes of daily exercise will be great.
  • Supplements : supplementing a keto diet is good to keep within ketosis. This is not absolutely necessary though but it helps.
5 What are the types of Ketogenic Diets

What are the types of Ketogenic Diets

There are different types of ketogenic diets. The type you go for is dependent on what you want to be achieved. Besides the general application, you can choose to go for different types that help to build muscles or add more fat. A ketogenic, when well observed, is a great way you can use to build muscles. But you must be mindful of your protein intake. This is actually slower in most cases because your body’s fat level has reduced.

Below are the different types of ketogenic diets you can go after for your specific needs:

  1. SKD - Standard Ketogenic Diet : This is the general ketogenic diet talked about in this guide. It is all about moderate protein, high fat and low carb ketogenic diet. Specifically, it contains 5% carbs, 20% protein and 75% fat.
  2. CKD - Cyclical Ketogenic Diet : The CKD is a variation of the ketogenic diet. It allows you some period of carb intake. For instance, you can go for two weeks on ketogenic diet followed by a two days high carb diet. This is meant to resupply your glycogen store. This type of ketogenic diet is useful for those who engage in intense workouts.
  3. High-protein ketogenic Diet: For people interested in building muscles, the high-protein ketogenic diet is the best type to go for. This is more like the classic SKD but it contains more protein in the composition. The ratio most times is 35% protein, 60% fat and 5% carbs.

The high-protein ketogenic diets and the standard ketogenic diets above happen to be more popular because they have a sizeable amount of studies backing them up.

  1. TKD- Targeted Ketogenic Diet : this type of ketogenic diet combines SKD and intake of some low amount of carbohydrate before your workouts. It is targeted at supplying energy for exercises. You can take some carbohydrates about an hour or less before engaging in your workout.
6 Will Ketogenic Diets Help You Lose Weight or Not

Will Ketogenic Diets Help You Lose Weight or Not ?

If you’re considering how to lose weight fast, this may be a great option for you. The reason is obvious, you continue to burn fat as fuel every day!

There is a whole lot of evidence to show that ketogenic diets are very effective to help weight loss. Ketogenic diets, among other functions, helps fat burning, fight diseases and enhance muscle mass.

Ketogenic diets make you a fat burning machine. When your body reaches ketosis, fat is used as the major source of energy. The burning of fat is one of the numerous benefits that come with adopting this diet as a lifestyle. Your overall health is improved and it has been found to help weight loss as seen in several studies on the subject.

From a variety of studies, Ketogenic diets are a great way to lose weight. When compared to other low-fat diet aimed at weight loss, ketogenic diets stand far more effective for this purpose.

In one of the studies, it was shown that people who went on a Keto diet meal plan lost over two times more weight than their counterparts on a low-fat diet that are calorie restricted. It further shows that their HDL and Triglyceride levels were also better with taking ketogenic diets.

It was even more interesting in that ketogenic diets allows you to be free in your diet options without having to track or count your calorie intake. This supports some of the studies which discovered that fat loss can actually take place without restriction of food intake.

In another study, when compared to the diets recommended by Diabetes UK for weight loss, those who went on the ketogenic diet lost three times more weight than others. Specifically, while the low-carb (ketogenic) group was able to shed 15.2 lbs, the low-fat group were only able to lose 4.6 lbs.

Researchers hold different views on this Ketogenic diet for weight loss claim. Some hold on to high protein intake being responsible for this. Others say ketogenic diet has a distinct metabolic advantage to have produced a good result for weight loss.

Ketogenic diets enrich weight loss in quite a lot of ways. These include:

Food elimination : cutting down on your carb intake has a hand in limiting the food options you have to go with. This way, your calorie intake is lowered, leading to a fat loss.

High Protein Consumption : there are many weight loss benefits attached to high protein consumption. Some types of ketogenic diets come with more protein which can impact positively on weight loss.

Appetite suppressant : eating ketogenic diets leave you full most times. This is made possible by the positive changes in hunger hormones such as ghrelin and leptin.

Better insulin sensitivity : ketogenic diets are known to enhance insulin sensitivity. This helps metabolism and increase fuel usage.

Additional fat burning : people who go on ketogenic diets are turned into a fat burning machine in the process. You continuously burn fat during exercise, rest period and during daily activities.

Lowered storage of fat : Findings point to the possibility of ketogenic diets having the ability to reduce lipogenesis. This is the process takes place by converting sugar into fat.

There are many pointers to the weight loss ability of the ketogenic diet.

7 What are other Benefits of a Ketogenic Diet ?

What are other Benefits of a Ketogenic Diet ?

The ketogenic diet is unique and different from other diets due to its immense benefits. It is very useful for people suffering from specific medical conditions. There are a whole lot of conditions the diet has shown to help. Many individuals suffering from an ailment have found it a means to live better lives. Beside the weight loss benefits of ketogenic diets, here are notable health conditions it helps to improve:

The treatment of Epilepsy

The benefits of the ketogenic diet were more connected with the treatment of epilepsy way-back in 1924 at the famous Mayo Clinic. But it was not until later in 1998 that a publication on the effectiveness of the diet was made. In the study that extended over a year, 150 children with the condition were recruited by researchers.

The children usually had two seizures within a week even after taking 2 seizure-reducing medications.

It was observed that after three months on the ketogenic diet, 34% of the children had more than 90% success rate with a decreased seizure. With 71% of the children remaining after six months, the result showed 31% of this had decreased seizure.  Out of the 55% that stayed on after a year, 27% had not less than a 90% success with a decreased seizure.

It was concluded by the researchers that going with the ketogenic diet for epilepsy is more effective than the anticonvulsant medications. It is also observed to not have any side effects but is well-tolerated by the users who were children.

In recent times the Journal of Neurology which assessed the effectiveness of the ketogenic diet in epilepsy treatment had a meta-analysis published on it. It comprises a total of nineteen studies and with a total of 1084 patients involved. After the analysis of the data, the researchers observed that patients who continued on the diet had a 2.25 higher probability of success with treatment. This translates to a not less than a 50% seizure reduction.

Reduction of Parkinson’s Disease Symptoms by Ketogenic Diet

Following a ketogenic diet has shown positive effect on Parkinson's disease. In a recently concluded clinical study that was conducted on people suffering from the disease, a success rate was observed. The Parkinson’s disease patient’s had an average of 43% decrease in Unified Parkinson’s Disease Rating Scale scores after going 28-days in keto diet.

Every participant reported very good or moderate improvements in symptoms. From the hypothesis of the reporters, the success might have come from the high essential fatty acid consumption of the participants in the ketogenic diet.

Ketogenic Diet May Improve Heart Diseases

Ketogenic diets are known for taking care of risk factors such as HDL cholesterol levels, body fat, blood sugar and blood pressure. Conversely, ketogenic diets may comprise of high saturated or unsaturated fat, however, it has shown to improve cholesterol levels and help lower heart diseases.

The recent meta-analysis in the British Journal of Nutrition shows the findings of researchers on the effects of very-low-carb diets (VLCKD) on major metrics such as cardiovascular health which includes HDL cholesterol. The low-carb diet is defined to contain below 50g of carbs.

In the 12 studies examined with 1257 patients involved, it was discovered that the VLCKD raises HDL by doubling the mean increase in HDL of the low-fat eaters. The conclusion was therefore reached by the researchers that carb-restricted diets offer cardiovascular benefits because they enhance levels of HDL in the human body.

Similarly, LDL cholesterol level, the bad type of cholesterol, has also shown to be affected positively by the ketogenic diet to improve health.

The impact of carb-restriction on LDL cholesterol in 29 men for an upward of 12-weeks was studied in 2006 in a weight loss goal. The findings showed that the men’s LDL cholesterol levels got improved. This lead to the conclusion that weight loss derived from carb restriction alters the processing and secretion of plasma lipoprotein altering VLDL, HDL and LDL particles linked with lowered risks for coronary and atherosclerosis heart diseases.

Ketogenic Diet Reduces and Prevents Migraine

The impact of ketogenic diet on migraine is yet another benefit derived from eating a ketogenic diet. The study carried out shortly after the success of the trial on epilepsy showed some positives.

In a review by researchers spanning after some decades on migraine and the ketogenic diet, the conclusion reached by the scientists was that the diet reduces headaches while the common low-calorie diet appears not to be effective in a short-term view.

The reasearchers' hypothesis showed that positive impacts of the ketogenic diet on migraines come from how ketone bodies improve metabolism of brain mitochondria and inhibit neural inflammation.

Ketogenic Diet Improves Cancer

Several studies show the positive effects of ketogenic diet on cancer patients. The ketogenic diet is helpful and is now being used to slow down tumor growth and also treat other types of cancer.

A meta-analysis examined the literature on 32 people who had tumors in either their spinal cord or brain. They were treated by taking ketogenic diet as a complementary therapy or an alternative. The result showed that some patients responded better than others. Some experienced total remission during the years in view while those who stopped the diet had cancer progression.

This shows that the ketogenic diet is a very good diet for the cancer patients. What the ketogenic diet does is to cut off the cancer cells’ supply of glucose which is their major source of energy. When the cancer cells are starved, the body gets an alternative and runs on ketones, an efficient energy source that cancer cells cannot use as fuel.

In addition, the ketogenic diet subdues the IGF-1 (insulin-like growth factor). This particular molecule is linked with the progression and formation of cancer cells. The molecule’s level is increased when more carbs are consumed. Since a ketogenic diet is a low-carb diet, scientists are of the view that this subdues the production of IGF-1 which consequently slows down the production of cancer cells.

Other condition-related issues where ketogenic diets are helpful also include, Alzheimer’s disease, acne, brain injuries and polycystic ovary syndrome, among other numerous conditions where the use of the ketogenic diet is helpful.

Generally, everybody can benefit from eating a ketogenic diet to improve their health in the following areas:

Brain Function

Consumption of ketogenic diet has a lot of benefits to the human brain. The brain cells are more efficient, neurotrophic (from neurons) factors which promote health are activated and inflammation in the brain is reduced effectively with a ketogenic diet.

With low-carbs and ketones, the brain is able to create a balance between the neurotransmitters called GABA and glutamate. Confusion and brain fog can be as a result of a very small amount of GABA but too much glutamate. This is bound to take place if glutamic acid and glutamate are the choice of fuel for the brain with only little remaining to be converted into GABA. The increased mental focus is enhanced with the balance in BABA production. This lowers the excess firing neurons in your brain leading to a more improved mental focus.

Decreases inflammation and severe pains

Inflammation levels in the body are lowered with the intake of ketogenic diet. As an anti-inflammatory agent, severe pains are also taken care of by ketogenic diets.

Increased Energy

People who go with ketogenic diets are known to have improved mitochondrial function. Lower reactive oxygen species are also produced. High mitochondrial performance releases more energy to the body cells with less reactive oxygen species. Therefore, ketogenic diets add more power and strength to your cells from the release of efficient energy.

Enhances your Physique

A ketogenic diet is strongly connected to weight loss and keeping in shape. Ketogenic diets are also great to build muscle mass. Here, you’ll be eating a ketogenic diet with more protein content. The high-protein ketogenic diet is a typical example of this type for muscle builders.

Among other benefits of the ketogenic diet is its usefulness for diabetes patients.

Ketogenic Diets for Diabetes Patients

With more than 400 million people with diabetes globally, one can conclude that the disease is now an epidemic. Making sure to maintain a low blood sugar level can be a great way to minimize the risks and complication of diabetes.

The ketogenic diet can be used to help you manage your diabetes. But care must be taken and make sure to consult with your doctor before proceeding. The diet is suitable for people with kidney disease, or having gestational diabetes. Whatever the case, you’ll require some medication advice since you’ll be cutting down on your carb intake. The good thing to know is that ketogenic diets present wonderful health benefit to relief diabetes patients.

Optimal carb required for diabetics

The perfect carb requirement for diabetics is still a debate. However, several studies show great improvements in weight, other markers, and blood sugar levels when the restriction is pegged at 20g daily. In other researches moderate restrictions from 70 to 90g of total carbs (20% of calories from carbs) is equally effective for diabetics.

Since everybody has a different response to carbs, the optimal amount is also bound to vary. To find out what applies to you, you can use a meter to measure your blood glucose before a meal and an hour to two later after eating a meal.

So long your blood sugar is under 140 mg/dL or 8 mmol/L, you can stick to eating 6g, 10g or 25g of carbs in every meal on a low-carb diet. Your tolerance level plays a role here and you should be mindful of what your body tolerates. Keep in mind that the lesser the carbs the less likely will your blood sugar increase.

Diabetes comes as a result of high blood sugar, metabolic changes, and faulty insulin function. Eating ketogenic diets is one of the proven ways that has helped to improve blood sugar levels. Whole-foods, and fibers are great addition for a diabetes patient in a ketogenic diet.

Correcting Type 2 Diabetes with a Ketogenic Diet

When insulin resistance is not checked, it can result in prediabetes and finally type 2 diabetes. The good thing, however, is that many research have shown that changing your diets to a ketogenic diet helps to lower insulin levels to a suitable one for good health and as well reverse insulin resistance. From results made available by researchers on 10 randomized trials, it showed that ketogenic diet indeed helps to control blood sugar levels and by extensive, type 2 diabetes. They concluded that less carb intake means improved blood sugar levels. Though this is welcomed development, there is still no sufficient studies and care should be taken if you have to go with the diet. Always consult with your doctor first.

Using ketogenic diet to regulating Type 1 Diabetes

Type 1 diabetes is a more severe case compared to type 2 diabetes. In type 1 diabetes, the body is not able to produce sufficient insulin or even any at all. Patients in this group go for regular insulin administration time to time. The case here is that most low-carb diet or any other diet cannot be used to reverse the type 1 diabetes, it can help to control it instead.

However, in a twist to this, a report shows that a 19 years old man suffering from type 1 diabetes discovered that a Paleolithic ketogenic diet containing low-carb whole-foods appears to have the potential to stop or reverse type 1 diabetes.

Though this may be a difficult one to accept, however further critical evaluation recently on the writings endorses the keto diet as the best-written diet to check type 1 diabetes. The 26 researchers involved gave this positive conclusion to support how effective the ketogenic diet is in treating diabetics. The difference here is a whole-food ketogenic diet to control type 1 diabetes. This sounds quite interesting and a good discovery at that. However, since diabetes is a serious health condition, make sure to carry you doctor along in every step you choose to take regarding control and treatment of any type of diabetics.

Many studies have been published to back up the effectiveness of low-carb diets for managing diabetes. As a matter of fact, before insulin was discovered in 1921, low-carb diets were used as the standard treatment for people who suffer from diabetes. Ketogenic diets are more effective and shown to be effective for the management of diabetes well over a long term.

A study showed that ketogenic diets can help to enhance insulin sensitivity by as much as 75%. The ketogenic diet can help dieters lose stored excess fat in their body which is a driver to prediabetes, diabetes 2 and metabolic syndrome.

In a study that comprises a low-carb group and a high-carb group, the result was positive for the ketogenic diet participants. It was observed that the participants who went with the ketogenic diet lost 24.4 pounds while the high-carb group shed only 15.2 pounds. It is also interesting to note that while a whopping 95.2% of the ketogenic diet group were able to reduce or completely stop their diabetes medications, only 62% of the other group succeeded in taking the same step.

8 What Do I Eat on a Keto Diet

What Do I Eat on a Keto Diet ?

Choosing what to eat and not should be done meticulously when on a ketogenic diet, else, getting into ketosis will be more difficult to attain. More of fat and less of carbs is the target here with a ketogenic diet.

The ketogenic diet comes in different variations. If you’re a muscle builder, the high-protein version will add more protein to the diet. What to eat for your ketogenic diet may also depend on how quickly you want to get into the ketogenic state. The lower the carb or the more restrictive you are with carbohydrate foods, the quicker you will enter ketosis. Below 15g a day of carbs will get you going with the diet.

However, the standard ketogenic diet, which is more general, is considered the standard requirement for a ketogenic diet.

To get started with the ketogenic diet, you want to have a plan that has your diet menu set for you to kick-off.

What you eat for your ketogenic diet should be very limited carbs. This should preferably come from nuts, vegetables, and dairy.

Keep in mind that ketogenic diets are high-fat, low-carb and moderate-protein diets if you’re considering the macronutrients. Typically, the nutrient intake is about 5% carbs, 70% fats, and 25% protein. For everyday dieting, the usual recommendation falls around 20g net carbs for the ketogenic diet. But the lower you can the better to help lower your blood glucose levels.

If you can keep track of your net and total carb intake, you’re on the right track to getting into the ketogenic diet. Your net carb is the result of the total dietary carbohydrates less the total dietary fiber. Remember that fibers do not add to your sugar levels, so you should subtract it from the rest of the carbs. Eating more of it is good for health than other dietary carbs.

If you have to take a snack at all, you should go for seeds, nuts, cheeses and peanut butter to help your appetite.

9 Vegetables Are Great for a Ketogenic Diet

Vegetables Are Great for a Ketogenic Diet

Leafy and very dark green vegetables are the most nutritious vegetables you can count on for your ketogenic diet. Add enough of this to your meals which should be mostly protein and fact-based. For instance, broccoli and cheese with chicken breast covered in olive oil is a great one to try out.

As a major part of the ketogenic diet, the best type of the vegetable to go for may be another vital consideration. Know that not all vegetables are totally good for the ketogenic diet. Some have high sugar content and so should be avoided. Low-carb and highly nutritious vegetables with scientific studies backing them will be more appropriate. The leafy and dark green vegetables fall within this category. Think of the kale and the spinach and similar vegetables like this in this group.

There are equally low-carb veggies that are splendid for the ketogenic diet but are non-leafy greens. They have high nutritious content as well. These include the broccoli, zucchini, cauliflower, cucumbers, and lettuce. Obviously, you can have a mix of the low-carb veggies with the high carb in your diet but it should be controlled to a minimal level.

To sum up, the best to take for your ketogenic diet should be highly nutritious whole-foods and low carbs.

Generally, you can eat the following during your diet:

  • Leafy greens such as spinach and kale
  • Meats including fish, poultry, and eggs
  • Berries and Avocado such as blackberry and raspberry
  • High fat-containing dairy including hard cheese, and butter
  • Above ground vegetables like broccoli and zucchini.
  • Low-carb sweeteners such as stevia, monk fruit, and erythritol.
  • Other forms of fat-containing foods such as coconut oil, olive oil, buttercream cheese and sour cream.

Your carb tolerance level will also play a role in the amount of it that you can consume in some foods.

Don’t ever be afraid of some salt in your meals. This is because low-carb diets reduce insulin levels in your body which subsequently makes the kidney eliminate water and sodium. You need some salt to make up for this release. Broth and olives are good salty and low-carb foods to take. Never forget to consult with your doctor if you have any existing medical conditions or diseases such as kidney diseases, high blood pressure or congestive heart failures if you have to go on a ketogenic diet.

10 Why to Go for a ketogenic supplement

Why to Go for a ketogenic supplement

In recent times, ketogenic supplements have come to help people finding it hard to follow a ketogenic diet or struggling to live a healthy lifestyle when on a ketogenic diet. It is understandable that the ketogenic diet is yet a new one and may take some time for people to fully get used to the idea of consuming more fats.

Since the whole concept of the ketogenic diet is centered on ketones, supplementing ketones is a beautiful way to get to and maintain ketosis. Going on ketone supplement can help you achieve a lot quicker with your ketogenic diet lifestyle.

The Three Ketones Naturally Produced When on a Ketogenic Diet

The fat in your body is processed into a useable form for fuel as ketones. Three different types of ketones are manufactured by the body when you’re on a ketogenic diet. These are the acetone, beta-hydroxybutyrate, and acetoacetate. Of the three, beta-hydroxybutyrate (BHB) is the most used because it is more efficient to be used by the body and the reason you’ll find many of the ketone supplements on the market containing this substance.

What are Exogenous Ketone Supplements ?

Ketone supplements are found in the market mostly as exogenous ketones. Exogenous ketones simply mean that they are not created naturally by the body but are externally created, this time, in the lab as a supplement.

Benefits of Ketone Supplements

You’ll agree that maintaining the ketogenic state can be challenging. It may even appear not feasible in some circumstances with some people. The benefit of the ketogenic supplement is to provide your body with enough ketones when you’re already not in ketosis. Supplementing with ketones can be a great way to quickly attain and adjust to the ketogenic lifestyle.

An athlete will require carbs most times to be on optimal performance and going this way can take them out of ketosis. The ketogenic supplement helps you through this to stay on. More importantly, ketogenic diets help you to get back anytime you want to.

Since the option of fat for fuel uses oxygen more efficiently for energy production, adopting ketone supplements to help when on a ketogenic diet is profitable.

 In a nutshell, here are aspects the ketogenic supplements is a reliable partner in ketogenic diet journey:

  • To attain and maintain ketosis
  • To increase mental focus
  • To improve performance
  • To bypass the keto flu
  • For endurance benefits during exercise
  • When you need to get back quickly into ketosis
  • To helps faster weight loss
  • To help control blood glucose
  • To lowers chances of diseases
11 Types of Ketone Supplements

Types of Ketone Supplements

Ketone supplements are divided into various types. When you’re out in the market for some, you’ll find the following:

Ketone Esters

These are the raw BHB category of ketones. They are the most popular because they are more efficiently used by the body for fuel. Ketone esters are not bound to any compound. They are better and have a strong potential to enhance blood ketone levels. This is more because they are free and not attached to another compound, making it easy for the body to quickly use to attain ketosis. Taste issues with esters are one thing you cannot take away with the ketone esters as well because it is the type you may not find comfortable. It doesn’t really taste good. It is more likely, you may experience gastric discomfort after taking this type of exogenous ketone supplement.


Medium Chain Triglyceride (MCT oil) is found to help in the production of ketones. MCT is not produced directly like the esters. They also do not raise ketone levels as much as the esters or the salts are able to do. People looking to go on a low calorie will not find taking MCT a good one because it is denser when it comes to calories.

Ketone salts

This type of ketone supplements is another effective exogenous ketone supplement.  Unlike the esters, that are raw and free, the BHB here is bound or attached to a salt, like those of calcium, sodium, potassium or magnesium. Ketone salts have better tastes than ketone esters but are not as efficient to increase your ketone levels like the ketone esters. The chances of coming down with diarrhea after use are also lesser with ketone salt exogenous supplements.

Ketogenic supplements make the ketogenic diet lifestyle more convenient to follow. They help you get back into ketosis faster and instantly instead of having to wait for days to attain such.

12 What Do I Need to Avoid Eating on a Keto Diet

What Do I Need to Avoid Eating on a Keto Diet ?

Are there any ketogenic diet foods to avoid ? Well, all ketogenic diet foods are helpful to the maintain ketosis. However, there are foods to avoid if you’re planning on going for a ketogenic diet.

Foods that are high-carbs should be done away with to avoid high blood sugar levels. Avoid eating refined carbohydrates such as bread and pasta. Also, avoid eating the following:

  • Tubers and roots - potatoes, yams, parsnips, carrots etc
  • Legumes – beans (snow peas and green beans exempted), peas and lentils
  • Fruits – apples, oranges, and others with the exception of the berries
  • Grains – corn, wheat, rice cereal, pasta etc
  • Sugar-containing foods: smoothies, fruit juices, ice cream, candy and cakes among others.
  • Sugar-free nutrition foods: these foods are mostly high sugar alcohols. They can affect your ketone levels in some circumstances. Many of these are also highly processed foods.
  • Alcohol: most alcoholic beverages can take you out of ketosis owing to their carb content

Physical Performance

When you take into the ketogenic diet, your body is bound to give out some reactions to the new lifestyle of dieting. Initially, you may struggle to cope with the changes but later on you’ll be fine. This happens only in the short run. In the long run, your body adapts to the new changes that come through the ketogenic diet.

To some people, it is believed the ketogenic diet impacts negatively on health and affects performance. This isn’t completely true as your body gradually gets used to the new diet lifestyle when you consciously replenish the system with fluids and electrolytes.

Several studies were published in support of this claim, particularly on exercise. In a study carried out on trained cyclists for a four weeks period who were dieting on a ketogenic diet, it showed a lot of promise about the ketogenic diet. The amazing result revealed that their muscle mass as well as their aerobic endurance were unaffected but remained the same just like when they just started.

They had their bodies effectively adapting via ketosis. The resulting effects limit both glycogen and glucose stores by switching to fats as the major energy source of the body.

Yet another study on eight gymnasts showed similar positive result. In the two studies, the participants were fed with proteins, green vegetables and high-fats for the duration of the study.

This has shown how effective the ketogenic diet has helped even in long sessions of cardio.

The only exception to the performance issue during exercise can be when the nature of the exercise comes with explosive actions which need more energy to carry out. For an additional boost in your performance during this time, you can go for a type of ketogenic diet that allows you to add in more carbs before the workout. You can go for about 25 to 50g of carbs half an hour prior to your exercise.

What is Keto Flu ?

The keto flu just like the normal flu you often experience is a number of symptoms you go through when on a ketogenic diet, particularly at the initial stage of starting the diet. The flu is caused by changes that your body goes through by trying to adapt to the ketogenic diet which is composed of low-carbs.

Lowering the amount of your carb intake compels your body to burn ketones as energy in place of the habitual glucose. Ketones result from the breakdown of fats which is actually a reserve and secondary source in the absence of glucose in the body. The body reaches ketosis this way by turning to fat as the major source of fuel.

The keto flu comes from the shock the body has to go through because of the sudden change from using glucose to ketones. The shift from glucose which the body finds more convenient to convert to fuel to a hardly used secondary source, fat, which is usually in storage causes the body to react. Think of the keto flu as a similar experience people go through when trying to overcome an addiction.

The Diuretic Nature of ketogenic Diet as another possible reason for the keto-flu

Besides the fact that your body is trying to adapt and transition from a high-carb diet to a ketogenic diet as a reason for the keto flu, the diuretic nature of keto is another good reason for the flu. By diuretic, the process makes you to urinate more often causing the body loss of water and electrolytes.  Vital micronutrients such as sodium are eliminated via the urine. The body gets more hydrated as well. All this put together make the body uncomfortable with headaches and other symptoms.

How long the keto-flu lasts

For the common cases, the keto flu lasts for just about a week. This may not be the case for other people if their body finds it difficult to adapt to the new way the body runs by using fat. It can take as much as many weeks for this set of people to get through with the discomfort. When your body gets fully adapted to using ketones as an energy source, the symptoms gradually go away leaving you to enjoy your new found lifestyle with the ketogenic diet.

To some people, this transition to a ketogenic diet may not result in any side effects. If the symptoms persist much longer or are unbearable, you should consult with your medical doctor for a check-up.

However, others may experience the following symptoms:

  • Nausea
  • Diarrhea
  • Constipation
  • A headache
  • Muscle cramps
  • Stomach pain
  • Vomiting
  • Irritability
  • Dizziness
  • Sleeplessness

The symptoms experienced may differ as per individuals and increase from little ones to more serious ones. It can be longer for some people. You don’t have to give up on your decision at this stage about starting a ketogenic diet.

Keto flu can be very discomforting. Fortunately, you can take some steps to eliminate the effects or alleviate them when on the ketogenic diet. Here are a few.

Get Hydrated

Drinking sufficient amount of water can help your health tremendously when on a ketogenic diet. The reason for this positive effect is that the stored carbohydrate, also called glycogen binds to water in your body. When such carbs are reduced, water is eliminated alongside. You need to drink lots of water this time to make up for the water passed out through urination. The intake of water can reduce symptoms such as muscle cramps and dizziness.

Replenish Electrolyte

Switching to a ketogenic diet can encourage loss of some electrolytes. When on a ketogenic diet, insulin levels reduce. The hormone responsible for absorbing glucose from the bloodstream also reduces. As insulin level is lowered, the kidney eliminates excess sodium from your body. In addition, the ketogenic diet restricts some foods including fruits, starchy vegetables and those high in potassium. Replacing these nutrients is a good way to reduce the effects of your body pushing hard to adapt to changes from the ketogenic diet.

Salting and eating potassium- rich foods can help to maintain the balance in electrolytes.

High-intensity Exercise Should be avoided

Though exercises are great for health improvement when on a ketogenic diet, you can reduce the keto flu symptoms by doing away with strenuous types for the period. The first week at the start of your ketogenic diet is very important and the time you may likely experience some discomforts. You should take a rest in this period. Strenuous exercises including weightlifting, running, and other such intense workouts should be on hold. You can go with light-natured exercises such as walking, leisure biking, and yoga.

Take Steps to Get Enough Sleep

Finding it difficult to sleep ? Fatigue and irritability are common symptoms your body gives while trying to adapt to the new ketogenic diet you’ve just started. Insufficient sleep makes your stress hormone to rise and cause you more harm. Since finding sleep can be difficult, you make some vital moves to get one.

Taking a cool bath can help you find sleep. Reducing your caffeine intake may also help you to easily fall asleep. Get rid of the ambient lights in the room, switch-off the TV, Computers and cell phones. This improves your ability to fall asleep.

Eat more Fats

To overcome sugar cravings, consuming more of the primary fuels is important. Eat enough fat sources. This keeps you full much longer and helps you with the desire for sweets and sugars. You can gradually reduce your carb intake while increasing the fuel and protein foods in your diet.

13 What Happens To My Body During Keto Diet

What Happens To My Body During Keto Diet

You’ll feel the changes in your body when it attains ketosis when on a ketogenic diet. This period is a difficult one as your body adapts to its new approach of sourcing energy.

The norm was for your body to follow the usual routine of using glucose as a source of fuel to break down carbohydrates. Following this path, the body continues to build up a type of enzyme influenced by glucose as the source of energy but with the limited size of enzymes for fats which is only used as a secondary energy source.

With a ketogenic diet in place and your body going towards ketosis, your body goes into a state where glucose is no longer available but fats are in abundance. This translates to your body having to now start building up new enzymes for fats instead when the glucose is inadequate.

At this point, know that the body goes ahead to use up the available glucose before ever switching to fats. As a result, glycogen diminishes in the muscles resulting in cramps, loss of energy and fatigue.

Your body sends out this signal of discomfort in your first week of going with a ketogenic diet. It is common to find many people down with headaches, and dizziness among other symptoms. In most cases, this can be because of the insufficient electrolytes in the body system since they are eliminated by frequent urination when in ketosis.

All this happens to people who are just starting with the ketogenic diet and you shouldn’t simply give up going ahead with your decision with the ketogenic diet. Drink a lot of water to keep hydrated. Use more of salt in every one of your meals to provide sodium. Sodium will enhance water retention in the body. It also replenishes lost electrolytes in the body.

Know that when in ketosis, you are bound to experience some unpleasant conditions in your body, it can be inevitable. These can serve as a means to know how well you’re in ketosis. Some of the strange occurrences that show up are:

  • Frequent urination: attaining ketosis comes with frequent visitation to the bathroom, the release of ketone bodies such as acetoacetate enhances this.
  • Bad breath: As a result of the release of acetone, a ketone body which partly secretes in the mouth, your breath becomes affected. It smells more like an over-ripe fruit. This is not permanent as it will disappear soon afterward.
  • Dry mouth: owing to the rate of urination which is on the high, people on a ketogenic diet tend to have dry mouth and also gets thirsty more quickly.
  • Lower Appetite Afterwards: After overcoming the initial keto flu that results with the ketogenic diets, you’ll begin to feel more full and with a clear mental focus than ever before.
  • When on the ketogenic diet, it is quite the case for many to be troubled and restless. This is understandable but you should concentrate more on the diet rather than being distracted by these symptoms that show up on your body.
14 What are the Common Side Effects on a Keto Diet and how do you Minimize them

What are the Common Side Effects on a Keto Diet and how do you Minimize them ?

When you are on a ketogenic diet, you are bound to have your body reacting to the diet. Some of these reactions are common with most people. They experience them in their first week of starting the ketogenic diet. It should last for a few days or about a week in the normal case. This is generally referred to as the keto flu. The cause of these reactions mostly comes from the depletion of micronutrients in the body and dehydration.

Here is a list of the major side effects of the ketogenic diet on dieters:


Constipation is a common discomfort when on a ketogenic diet. Dehydration is the major cause of this. The obvious solution is to take a lot of water. You can go more on water than you're always used to. A gallon a day will do. Fibers and vegetables-containing foods will do the same to help you out of constipation. If the condition persists, you can turn to probiotics or use psyllium husk powder as a remedy.

Initial low physical performance

As a beginner on the ketogenic diet, it is most likely for you to experience a reduced performance in physical activities. This should be expected because the body system is still adapting to using fat as its source of fuel. With time, when your body fully adapts to recognizing fats as the major source of fuel, the strength and energy will be restored back to the regular state.

This problem can be taken care of to enhance your performance by switching to a type of ketogenic diet that offers the benefit of taking some carbs for your physical exercise.

Muscle Cramps

Leg cramps are major discomforts felt when starting a ketogenic diet. It can come up in the morning and resurface at the night hours. You should worry less because this is usually minor and should stop soon. The cause of this is the deficiency of minerals, especially magnesium in your body system. Consuming more salt and drinking lots of fluid should help in this regard. Using the supplement option will be ideal if the problem persists. You can find a good supplement on the market to help in this area.

Palpitation of the heart

When getting started with a ketogenic diet, it is normal to find your heart beating rather harder and more quickly. This should not be seen to be out of the normal in this case when you’re on a ketogenic diet. What you need to do is to continuously drink lots of water. Also, eat lots of salt-containing foods. It should help greatly to solve the problem at hand. You can switch to a potassium supplement for daily use if the situation fails to improve as expected.

Reducing all these side effects allows your body to gradually adapt to the ketogenic diet. This can be achieved by going with the regular low carbohydrate diet in the first week of starting before switching to a full low-carb ketogenic diet. This is in a bid to teach your body system to gradually accept the change in the diet type from high carb to a low-carb ketogenic diet.

Make sure to eat to satisfaction at the beginning of the program and never bother much about calories as well. You can check the effects by taking supplements. Below are some types of supplements that can be of help:

  • Minerals :  owing to the imbalance in minerals and water, add some salt for replenishment.
  • Caffeine :  you can use a caffeine-based supplement to enhance performance, energy and fat loss.
  • MCT oil : The MCT oil increases ketone levels and supplies energy. It can be added to yogurts or drinks.
  • Creatine : creatine offers many health benefits and enhances performance. This may help when ketogenic diet is combined with exercise.

However, some side effects are not as common as others.

15 What are the Rare Side Effects on a Keto Diet and how do you minimize them

What are the Rare Side Effects on a Keto Diet and how do you minimize them ?

You may have to deal with other side effects which occur occasionally when you’re on a ketogenic diet. They are not as common as those mentioned above but are also linked to depletion of micronutrients and dehydration.

Loss of Hair

Hair loss is very rare when you’re on a ketogenic diet. If you experience such in the first few months of your ketogenic diet journey, you should worry less because it is in most cases a temporary one. Having a good sleep of up to eight hours can help to minimize this condition. Also, make sure not to go on too much restriction of calories.

Increased cholesterol

There are greater chances that you’ll experience high cholesterol levels at the start of your ketogenic diet. Consider it a good one. There are many studies backing this to occur when you’re on a ketogenic diet. The high cholesterol you experience is usually a good one and comes from the HDL type of cholesterol that reduces the chances of you having a heart disease. People who are on a ketogenic diet for the purpose of weight loss are also bound to have an elevated triglyceride count. This increase will in no time reduce as your weight loss comes to normal.

Similarly, some people may experience increased LDL cholesterol. LDL cholesterol is considered bad because of its density and size but it is seen to be good on keto.

Gallstone Problems

You’re most likely to have some measure of discomfort with gallstones. If you have such a condition and are beginning a ketogenic diet, you shouldn’t worry much.

Researches have shown to be on the positive side of gallstones and the ketogenic diet. The result shows that people have either cured their gallstone problem or improved on it when on a ketogenic diet.

If you continue with the diet, there should be some improvement along the way. Even if you have your gallbladder already removed, it is not that dangerous to start a ketogenic diet.

To minimize the discomfort that relates to gallbladder problems, you can gradually increase your fat in the keto diet instead of completely going all out on low-carb and high-fat diet from the start.

Keto Rash

Keto rash is one of the discomforts some people go through while on a ketogenic diet. Scientifically, it is difficult to state why this happens when you begin a keto diet. People who have come down with itching during their ketogenic diet journey can look at some of the likely causes.

During ketosis, acetone, one of the keto bodies is secreted and will be on your sweat. This may cause irritation to the skin especially when you go on an exercise and brings out some sweat.

To curb this problem, you can adopt a type of clothing that will be adequate to absorb the sweat from you. You can also alter your exercise routine if the problem persists. You can as well increase your carbohydrate intake to bring some changes.

Digestive problems

It is rare to find people have digestive problems when on a ketogenic diet. This is because turning over to keto will normally enhance your digestion. However, this may not be so for everybody.

If you find yourself in this rare condition of indigestion, you should look at controlling your fat intake. You may have to limit the amount per day and gradually increase it within a two-week duration.

Generally, the side effects of a ketogenic diet come from the keto flu and the imbalance that comes from minerals and water in the body. Teaching your body to gradually get used to the use of fat as the major energy source will help to minimize the keto flu problems. Drinking enough water to get hydrated and replenishing with electrolytes either through supplements, salt, and other nourishments will help you overcome the many common and rare side effects that come with starting a ketogenic diet.

16 Sample Keto Diet Plan

Sample Keto Diet Plan

Starting with a ketogenic diet can be challenging. You’ll want to first, prepare mentally for the journey ahead before you begin so you don’t find yourself confused when you finally get in. The goal is to start simple at the initial stage. This is important for someone who is just beginning on a ketogenic diet. You want to avoid as much as possible all obstacles that will disturb your transition process.

You should be ready to go through the keto flu period. These are signs you need to be aware of before starting. Remember to drink sufficient water and take much salt as you reach ketosis.

Remember, your goal here with the ketogenic diet plan is centered around the macronutrients, that is, the fats, carbs and the proteins. What is expected here is a low-carb, high-fat and moderate protein diet.

You may not be that bothered about calories when on a ketogenic diet. If you are looking at a particular calorie, you may have to look at what you need the most by increasing or lowering the size of your macros accordingly.

Before starting on a ketogenic diet, keep in mind that following your diet religiously helps to get in and remain in ketosis. You just have to deal with cheating when on a ketogenic diet. Owing to the sugar/carb cravings you’re most likely to experience when you’re on a keto diet; a one-time cheat is not unlikely. And when this happens, you may find yourself out of ketosis and it may take a week to get back in again when you’re back on a ketogenic diet. So, if you’ll ever cheat, never let it go past once.

For a keto diet plan, you’re going to have it divided into breakfast, lunch, and dinner including the number of days or weeks you’re looking at. You can come up with yours.

For breakfast, something fast, easy and tasty should meet your demand. Make it simple. Your lunch should also not be a difficult one. Dinners should be a mix of meat and leafy vegetables. Remember to keep it on high-fat and moderate protein. Spinach and broccoli are great here for your vegetables.

That said, here is how you should go about a keto diet plan to start your new diet:

  1. Make a draft : First, ponder on what you eat and make a draft of your own keto diet plan. Remember to keep it on low-carb, moderate protein and a high-fat diet. You may compare your composition with your body weight to see if they match up.
  2. Go on a research : You should compare your keto diet plan with that of others by researching over the internet. There are many people out there that are willing to connect with you to discuss on their keto diet and yours.
  3. Make corrections : If you’ve got any useful information, it may be helpful at this time make an improvement on what you already have with you to make it better.

Make final changes if any : Your keto diet plan is very important to your ketogenic diet success. You want to get everything to work for you. If there is anything more to add, go ahead and make the final changes you have in mind.

Execute : This is where you start it all. If you’re prepared both mentally and physically, you can go ahead with starting your ketogenic diet. You may want to choose a weekend to begin or as you are comfortable with.

For a guide, here is a typical 7 days sample of a Ketogenic Diet plan for Beginners :


Breakfast: lettuce capped with avocado and scrambled eggs oiled in butter

Lunch: Grilled salmon with spinach salad

Dinner: pork chops with cauliflower mash and red cabbage slaw


Breakfast: fried eggs with mushroom and bacon

Lunch:  burger with cheese, salsa, and guacamole

Dinner: salad with eggs  and steak


Breakfast: veggie omelet capped with salsa and cheese

Lunch: tuna salad with tomatoes

Dinner: meatballs with zucchini noodles, capped with cream sauce.


Breakfast: Cheese omelet and Ham with vegetables.

Lunch: cheese slices and ham with nuts

Dinner: spinach, white fish, and egg cooked with coconut oil.


Breakfast: fried eggs along with bacon and greens

Lunch: chicken tender made with almond flour along with greens, cucumber, and goat cheese

Dinner: roasted chicken with sautéed mushroom and asparagus


Omelet with salsa, avocado, peppers, and onion

Lunch: nuts and celery sticks with salsa and guacamole

Dinner: Some chicken stuffed with cream cheese and pesto with vegetables


Breakfast: baked eggs in avocado cups

Lunch: grilled beef kabobs along with pepper and sautéed broccolini

17 Conclusion of Beginners Ketogenic Diet

Conclusion - Beginners Ketogenic Diet

There is a huge list of the benefits of ketogenic diet.

It is interesting to find that the ketogenic diet brings in a new way to the diet lifestyle by encouraging the consumption of fats. It is a great development that everybody can tap into to improve health but it may not be for everybody. It requires strict adherence and commitment. People who are seeking weight loss, diabetic or want some help with their metabolism will find a good use of this diet for improvement.

A ketogenic diet may be a hard diet to stick with but it isn’t as hard as it is often believed to be. Its massive health benefits should overshadow whatever difficulty in getting started with the diet. Transitioning and maintaining ketosis may be a little difficult because it is a fairly new concept; however, as people continue to embrace the idea of clean eating including ketogenic eating, it should gradually become easier to follow.

It may not be the right one for you if you’re working towards muscle building because of its protein limit consideration and other factors. Looking in its direction for weight gain may not be the ideal one for those intending to find a solution for this need.

If you’re set to work at it, never hold on to the misconception that it is more expensive to abide with than other diets of its kind. To an extent, it may be a bit on the high side because you have to go for things entirely different from what used to be when buying low carb diets. It is worth mentioning that cost of the keto diet recipes are coming down as the world gradually buys into this type of diet as a lifestyle. There is always a way through bulk buying and making things by yourself. When you’re in it, keep supplementing electrolytes, drink lots of water and track everything you eat.

A Ketogenic Diet for Beginners - An ultimate guide to the Low-Carb Diet


In recent times, the Ketogenic Diet has been in the news and making waves as the next to happen to the dieters group. This beginner’s guide to a ketogenic diet takes you through all you need to know about the Ketogenic Diet in the simplest way you’ll understand.

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