New Year, New You: Getting Started on Keto (Beginners + Beyond)

The core of the healthy, sustainable lifestyle that is shared by Carb Manager is the low-carb, high-fat ketogenic diet. ?

Keto is a gaining popularity diet that has many advantages, ranging from reducing inflammation to aiding in a weight loss journey. ?

You might be interested in starting with Keto or even thinking about getting back on the wagon following the holidays (no judgement here).

In any case, continue reading to learn more about our comprehensive review of Keto and the Keto keto diet that beginners can follow. You'll begin your journey to establishing long-lasting, healthy routines. ?

What is a Keto Diet?

Keto can be described as a low carb and high-fat diet that is used by a variety of people to treat certain health issues or to achieve health goals. ?

One of the main objectives for Keto is to create ketosis. In ketosis, your body utilizes ketones and fats as fuel, instead of relying on carbs, which is typical for other diets.

While it might seem as if cutting down on carbs is a recent diet trend, it is believed that the first humans evolved to ketosis-like functioning to withstand extreme hunger or the absence of carbohydrates-rich plant matter. ?

Keto as is now recognized and embraced within the field of medicine. It was used as an essential treatment option for epilepsy sufferers from the 1920s (and continues to be used for support therapy by a few patients in the present).

The diet's popularity continued to grow within the new wellness culture of the 20th century, and has been growing every year since. Carb Manager alone has served more than 10 million customers!

6 Potential Benefits of a Keto Diet for Beginners

Here are a few scientifically-based reasons why people are deciding to try Keto The following are some of the reasons: ?

1. Stable Energy Levels

Energy levels that are low are usually caused by fluctuations of blood sugar levels, that can be caused by high-carb meals which comprise the majority of our western diet. ?

Because Keto restricts carbohydrate intake blood sugar fluctuations will be more stable. ?

This could be the reason why many report having less peaks and troughs in their energy levels when they follow the low-carb diet. They also experience an even, steady energy all day long instead.

2. Healthy Weight Loss

Keto could be a successful and sustainable tool for weight loss for those who want to cut down on body fat as a part of a long-term health and wellness plan.

Many people believe that in order to lose weight, you must cut down on your intake of fats in your diet. In reality, as the body enters a stage called ketosis, your body starts to utilize the body's fat (and the fats from food) to fuel itself. ?

Since dietary fats help keep us fuller for longer, reducing your carb consumption can help you shed or maintain weight, while also being able to avoid hunger. Indeed the study from 2004 revealed that people lost more body fat and weight on the low-carb Keto diet, when contrasted with a high-carb low-fat diet. ?

3. Diabetes Support

The ability of Keto to help stabilize the blood sugar level has led to it becoming an increasingly sought-after management option for people suffering from diabetes. ?

In a study from 2008, researchers looked into the effectiveness of both ketogenic diet as well as the low-GI diet for helping people with type 2 diabetes. ?

In a 24-week period during which the Keto group experienced significant improvement in key indicators like body weight as well as fasting blood glucose, HbA1c, insulin sensitivity blood pressure, inflammation and many more. Overall, more improvement was seen with Keto as opposed to those who ate a low-GI diet.

4. Brain Function

As we mentioned earlier, Keto was adopted in the beginning of the 20th century as a part of the treatment regimen for epilepsy. The research into these cognitive benefits opened the way for further research about Keto as well as the brain. ?

Through the years, this diet was associated to:

Enhances cognition and Memory function.Increased BDNF (Brain-derived neurotrophic factor) which is involved in the growth, maintenance, and longevity of brain neurons.Protection of brain cells, caused by an increase in ketones bodies.Potentially helping to recover from trauma-related brain injuries. 5. Supporting Heart Health

The heart disease has been identified as the leading reason for death in the world It's no wonder that so many people are looking to Keto to reap the potential benefits for cardiovascular health.

A study from 2007 examined the effects of different eating habits on the body's fat content as well as blood pressure, two of the most important risk factors for cardiovascular disease. Diets that were low in carbohydrates included in the study led to the greatest reductions in blood pressure even when weight loss.

Keto is also associated to an increase in healthy HDL cholesterol levels, decrease in triglycerides as well as the bad LDL cholesterol, as well as the reduction in waist circumference among overweight people.

6. Managing Inflammation

It's been known for a long time that chronic inflammation of low grade causes a variety of chronic illnesses such as diabetes, heart disease and cancer.

It is important to keep in mind that nutrition is only one aspect in controlling inflammation. However there are plenty of benefits that could be derived from going Keto or low-carb. These include the following:

Eliminating pro-inflammatory foods such as sugar and vegetable oils.Reducing blood sugar and glycemic variability.Decreasing oxidative stress associated with glucose metabolism.

Learn more about 7 Keto Benefits that go beyond weight loss

Who are Keto suitable for?

A ketogenic or low-carb Keto diet could be suitable for a variety of people seeking an effective way to achieve different body composition and wellness goals, increase their energy and possibly help with certain illnesses.

However, there is no universal solution for our diet and health. ?

People with medical conditions that are that affect the liver kidneys, kidneys or metabolic processes of fat should not try Keto.

Anyone who is expecting or pregnant will also require more aware of their intake of carbohydrates. Like any other dietary adjustment make sure to consult an expert medical professional you are unsure. ?

The Best Keto-Friendly Foods

As a general guideline it is that the Keto diet revolves on fat-rich foods and protein, with very little or no net carbs.

Net carbs = Total carbs - fiber - sugar alcohols

This Carb Manager approach takes this one step further by helping you develop and track recipes that are fat-rich as well as nutrient-rich and bursting with flavor.

It's all about giving you the necessary tools to make a low-carb lifestyle as simple and sustainable as is possible.

Foods to buy when you are getting started on Keto include:

Foods to Avoid on Keto

A complete Keto diet is to eliminate the most common carb sources. This includes:

Sugar, chips, soda crackers, cereals, and soda pasta, flour bread, vegetables with starchGrains (including whole-grains)Legumes as well as beansMost fruit (except tiny portions of the berries and other fruits with low carbs)

Dirty Keto Foods to Limit

There are many low-carb foods that can technically be Keto-friendly however, they may not be the best choice to build your diet around for the long term.

Try to limit or avoid:

Processed meats like bacon and deli meats, and sausages that contain nitrates.Synthetic substitutes for meat such as wheat protein as well as soy.Low-quality vegetable oils like sunflower or peanut (especially when heated to high temperatures). Trans-fat-laden processed foods (including various desserts, spreads, and fast food items).

Find out More about Dirty Keto

5 Hacks for Setting Achieving Your Keto Goals

Set goals for health and wellness can help in establishing long-lasting healthy routines. Below, you'll find a couple of easy steps to establish your Keto goals and to help you keep them in the long run.

1. Write Down Your What and Why?

The act of writing down your goals is an excellent way to set goals and then implement your plans.

Certain people feel that the more specific their goal is, the more precise the goal, the better. For instance: I'll follow a strict Keto diet for a period of 30 days. Write it down on a post-it notepad and place it on my fridge for an ongoing reminder.

A different option would be to concentrate more on the reasons you're making the changes. ?

It is a good idea to connect the change to the aspects that truly are important to you. Consider:

What would altering your diet affect for the rest of your life? Do you think having more energy from your food means you have more time with your beloved ones? Would having easy, quick meals scheduled allow you to indulge in your hobbies of choice? ? 2. Set up Your Environment

The environment plays an important part for our capacity to adjust to changes in our lifestyles over time. ?

A simple trick to make your journey to a low-carb diet much simpler is to gradually fill your pantry so that you have the essential ingredients in your pantry whenever you require them. ?

There's plenty you can make using eggs, nuts seeds, avocados, seeds as well as leafy vegetables. Check out this Keto Staples image from earlier for additional ideas.

Making your kitchen ready to prepare for Keto will also benefit. Keto doesn't need to be costly, but there are some kitchen appliances that can simplify your life:

Food Containers.It is essential to store any prepared leftovers and meals. ? Air Fryer.A time-saving and energy-efficient method to cook up delicious Keto recipes. Food Processor with blender.Ideal for high-fat smoothies as well as low-carb soups, nut butters, and much more. Spiralizer.A simple method to make noodles out of squash. 3. Follow a Keto Meal Plan

A meal plan can help you save time and cut down on the amount of stress you feel, which makes it easier to stick with the plan long-term. ?

Take a look at the sample 3-day Keto menu below:

Day 1.

Breakfast: Low Carb Overnight Almond Chia Pudding

Lunch: Keto Thai Spicy Peanut Chicken With Asian Slaw

Snack: Keto Chocolate Almond Butter Fat Bombs

Dinner: Keto Italian Beef With Cabbage Noodles

Day 2.

Breakfast: Chocolate Chia Seed Pudding

Lunch: Keto Tuna Cakes

Snack: Keto Cheesecake Swirl Brownies

Dinner: Keto Alfredo Chicken Bake

Breakfast: Keto Cheesy Egg Spinach In A Cup

Lunch: Keto Cauliflower Cheese Soup

Snack: Keto Oven-Fried Kale Chips

Dinner: Low Carb Creamy Balsamic Chicken With Sundried Tomatoes

If you're looking to go into the deeper levels, Carb Manager Premium gives you access to over 5,000 high-quality low-carb recipes and the option of following customized or curated meal plans.

4. Stay Accountable

Changes can be overwhelming however, you don't need to do it on your own. ?

Your loved ones might decide to take on the Keto journey along with you or even offer a meal or assistance.

There's also a large community of people who are supportive who use Carb Manager. Premium users can join with friends and keep track of your food intake daily which is a useful feature that helps you remain accountable. ?

5. Record and Track Your Progress?

Making a way to record your progress is essential.? ?

Carb Manager is ideal for keeping track of data that is quantifiable like the amount of calories you consume, your weight loss, sleep patterns and many other vital health indicators.

It is also worth monitoring the impact of your diet on your energy and mood levels to determine if you're towards the correct direction or if you need to tweak a few things.

6 Bonus Tips for Getting Started on Keto

Are you looking for answers or to refresh your knowledge on a particular Keto subject? ?

Take a look at our additional sources below:

If in doubt, consult your doctor.A diet that is low in carbs can benefit many, but it isn't appropriate for everyone. Consult with a qualified practitioner should you require it. Consider monitoring your ketone levels.If you're just beginning to learn about Keto it is possible that you will consider it beneficial to test your levels of ketone via blood tests using Keto Mojo to determine whether or not you're in ketosis. Keep hydrated (but not excessively).A healthy hydration regimen is important to consider because Keto may increase the requirement for electrolytes and water. As a general guideline, you should drink until you thirst, and think about taking electrolyte supplements or electrolyte-rich foods like bone broth. ? Take note of the supplement carefully.Supplements aren't required for everyone. We must try to get the majority of our nutrients from whole foods whenever we are able. Certain supplements may complement Keto effectively. These are our top choices. Find the ideal size.Although we might consider Keto as a specific method to eat There are a variety of variations that fall within the same umbrella, from low-carb plant-based to the cyclical Keto and more. Find out how to tailor Keto to meet your specific needs Six Types of Keto Diet and How To Start. Concentrate on long-term habits instead of short-term solutions.For a successful commitment to the Keto and low carb diet concentrate on establishing a habit that will last rather than taking extreme steps. Check out these tips from experts. ? Over to You

If you're looking to get started with Keto to the very first time or trying it again making a change requires courage and we congratulate you for it!

You now have an idea and a few simple tools that can make it easier to make permanent changes and reap the benefits of a low-carb diet.

The only thing left to do is to go out there and put in your best effort. ?

Disclosure:This article contains affiliate hyperlinks. Carb Manager could receive a percentage of purchases made using these hyperlinks.

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