keto guide

Beginner’s guide to Keto switch

If you are reading this article you made the first step to enter the Keto world. What does it mean to be in a Keto diet, or more specifically, in ketosis? Keto diet is not some random diet that someone picks and implements to everyday routine. Keto is a lifestyle! Total change of metabolism with numerous health benefits. Most importantly, Keto is helping your body and mind! During your journey to Keto, you will be able to experience what your brain is capable of. You will have enormous mental clarity and energy with no food cravings. You might feel reborn.

Ketosis 1,2,3

Being in a state of ketosis is really natural and simple. In fact, babies are being born in ketosis. Furthermore, every night during our sleep, our bodies enter the state of ketosis. We don’t depend on sugar during ketosis, our main source of energy is our own stored fat. Your diet will be composed of 75% fat, 20% protein and 5% carbohydrates. If you don’t cheat, you will be in ketosis in no time. These principles are the boundaries of the ketogenic diet.  Following a lifestyle that gives you the opportunity to escape from the dictatorship of calorie counting is another plus. Imagine, you will no longer be forced to consume 150g of a dry tasteless chicken breast with rice. From now on, you will eat tasty foods, rich in fats that bring pleasure and satiety.

Keto shopping list

Another critical component of the Keto diet is your shopping list. I already wrote about people’s habit to bring garbage from supermarket to their home. Industrial sugar-free products can be attractive and aggressive at the same time. We need to choose wisely before we decide to place a product into our basket. There is no reason to fear or feel discouraged. It’s easy to learn and start making the right choices.

Here I prepared a list that will help you build your healthy shopping habit:

Foods we need to consume

FATS

  • Grass-Fed Butter
  • Ghee
  • Extra Virgin Coconut Oil
  • Extra Virgin Olive Oil and Olives
  • MCT Oil
  • Chicken Fat
  • Duck Fat
  • Heavy Whipping Cream (Pure, without additives)
  • Avocado and Avocado Oil
  • Lard
  • Nuts
  • Seeds

MEAT

  • Grass Fed Red Meat
  • Wild Caught Fish
  • Seafood
  • Poultry
  • Pork
  • Heart
  • Liver
  • Eggs

DAIRY

  • All kind of cheeses and milk products are good as far they are not low fat. Eat them in moderation.

FERMENTED

  • Sauerkraut
  • Pickled Vegetables
  • Kefir

SPICES

  • All natural spices are welcome

FLOUR ALTERNATIVES

  • Almond Flour
  • Coconut Flour
  • Hazelnut Flour
  • Ground Seeds Flour
  • Psyllium powder or husk

VEGETABLES

  • All Non-Starchy Vegetables
  • All Cruciferous Vegetables

FRUITS (Very moderate)

  • Strawberries
  • Raspberries
  • Blueberries
  • Blackberries
  • Cranberries

BEVERAGES

  • Black Coffee
  • Black Tea
  • Any Herbal Tea
  • Carbonated Water

Sweeteners:

  • Stevia (Best choice is organic 100% Stevia extract)
  • Erythritol (Moderate usage)
  • Xylitol (In rare occasions)
  1. Foods we should never consume

AVOID

  • Processed food
  • Soy products
  • Refined Oils
  • Dried Fruits
  • Sugar-Free
  • Low-Fat
  • Fruits (Especially those with high GI)
  • Gluten
  • Grains
  • Wheat
  • Artificial Sweeteners
  • Alcohol

Three Keto meals a day – more than enough

You might remember the advice to eat 5 or 6 meals per day. This includes snacks between main meals. On Keto, this approach is wrong! You are just forcing your body to raise insulin and start the process of digestion every time you eat. Why should you put your body to work so hard? On Keto, you will learn to ear 3 or 2 meals a day and still feel energised. I will be writing more tips on switching to keto diet but for now, keep up the positive thinking and learn to enjoy the Keto world. Many people get inspired and start the revolution in the kitchen. You will be surprised how many great meals and even desserts can be prepared in a Keto way.

With proper determination, anything is possible!