The Keto Diet: A Quick Guide

The ketogenic diet, or keto, has gained popularity for its effectiveness in promoting weight loss and improving overall health. But what exactly is keto, and how can it help you shed those extra pounds?

What is Keto?

The keto diet is a low-carb, high-fat eating plan designed to shift your body into a state called ketosis. Normally, your body burns carbohydrates for energy, but by drastically reducing carb intake and replacing it with fat, your body begins to burn fat for fuel instead. This process produces molecules called ketones, which become your body’s primary energy source.

How Will Keto Help Me Lose Weight?

When your body enters ketosis, it becomes incredibly efficient at burning fat. This not only helps with weight loss but can also lead to reduced hunger and cravings. Additionally, the keto diet stabilizes blood sugar levels, which can further assist in controlling appetite. By focusing on high-quality fats, moderate proteins, and minimal carbs, keto can help you lose weight without feeling deprived.

What to Avoid

To stay in ketosis and maximize the benefits of the keto diet, it's essential to avoid foods high in carbohydrates. This means steering clear of all bread, crackers, pastries, pasta, rice, and biscuits, which are packed with carbs. Sweets and sugary treats are also off-limits, as they can quickly knock you out of ketosis. Additionally, most fruits are too high in natural sugars, so it's best to avoid them, with the exception of berries, which can be enjoyed in moderation. Other high-carb foods to avoid include starchy vegetables like potatoes, corn, and peas, as well as sugary drinks, including fruit juices and sodas. Sticking to low-carb options is key to keeping your body in fat-burning mode.

Is Keto Sustainable?

Keto can be sustainable for anyone with the right approach and mindset, and the right support, so it helps enormously to surround yourself with people who encourage your health and weightloss goals. I recommend finding social media keto groups and following keto experts on YouTube or Instagram and subscribing to newsletters that support your goals, so that you don't find yourself dragged back into the typically unhealthy Western lifestyle that led you to seeking out a solution! The key is to enjoy a variety of foods that fit within the keto framework so that you don't feel deprived, while ensuring that your meals remain satisfying and nourishing.

How Do I Get Started?

Getting started with keto is simple: focus on low-carb, high-fat foods, and moderate-to-high protein. Stock up on meats, fish, eggs, cheese, full fat Greek yogurt, double cream, non-starchy vegetables, and berries. Keep to hand a few nuts and seeds to make desserts and to jazz up salads. Do not skimp on healthy fats like butter, lard, beef tallow, extra virgin olive oil, and avocados - remember that, on this diet, fat is your friend, although it's important to avoid the seed oils such as sunflower oil and rapeseed/canola oil, as these are highly inflammatory.

To make your journey easier, check out my recent cookbook, KETOGENTILITY: Food, Refined. It’s a collection of easy recipes using basic supermarket ingredients, including snacks and starters, interesting salads, hot mains, and exciting desserts that will keep you in ketosis.

For more inspiration, visit my page at BrawnSelect.co.uk/ketogentility to download a set of FREE recipe cards, packed with delicious and easy keto-friendly meals to kickstart your journey.

With the right tools, support, and a bit of creativity, keto is an enjoyable and highly effective way to achieve your health goals.