Keto diet for beginners: What it is and how to follow the ketogenic diet

In addition to engaging in physical activity, one of the paths to a healthier lifestyle is to follow a dietary plan. Nowadays, the options are infinitely varied regarding diets, and one of them is the ketogenic diet. Also known as the keto diet, this diet promises to aid in weight loss and has been shown to have health benefits, which has gained it many followers in recent years. At kiwilimón, we share everything you need to know about the ketogenic diet, what you can eat if you decide to follow it, and more information to help you decide if this popular dietary plan is right for you. What is the ketogenic diet? The ketogenic diet or keto is a dietary plan that focuses on eating foods high in fats and drastically restricting carbohydrates, as noted by the Mayo Clinic. In this diet, between 60% and 80% of calories come from fat, and a moderate amount of protein is consumed.This low-carb, high-fat diet has existed since 1920 and was originally indicated for treating patients with epilepsy. Today it still has that use, but it has gained popularity due to its promise to help lose weight. According to the Mayo Clinic, the body obtains energy from glucose, which is generated by carbohydrates. By not consuming carbohydrates, the body is forced to seek other fuels, thus burning fat and entering a metabolic state known as ketosis, which is where the name of the diet comes from. With this process, notes Healthline, fat also converts into ketones in the liver, helping to generate energy for the brain, in addition to contributing to reducing blood sugar levels and insulin levels.Experts point out that although the keto diet does work for weight loss, this process takes two to three weeks to occur, so results are not immediate, and they warn that due to how restrictive it is regarding the foods that can be consumed, it is not a diet that should be followed for a long time.You can also read: Truth or Myth: Do citrus fruits cure colds?What can you eat on the keto diet? According to Healthline, here are some foods you can eat on the keto diet.Animal protein: salmon, sardines, mackerel, shrimp, crab, red meat, poultry, eggs Dairy: cheese, natural Greek yogurt, cottage cheese, cream, unsweetened soy milk, unsweetened almond milk, unsweetened coconut milk Vegetables: spinach, kale, lettuce, baby spinach, arugula, escarole, cabbage, bell pepper, jalapeño, poblano pepper, zucchini, avocado, cauliflower, jicama, turnip, asparagus, broccoli, mushrooms, cucumber, green beans, eggplant, tomato, radish, Brussels sprouts, celery, okra Herbs: thyme, sage, mint, oregano, dill, parsley, cilantro, basil, rosemary, lemongrass Nuts and seeds: almonds, macadamia nuts, pecans, walnuts, chia, flaxseed Fruits: strawberries, raspberries Fats and oils: olive oil, coconut oil, avocado oil, butter, ghee Drinks: unsweetened coffee and tea, unsweetened mineral water Others: Shirataki noodles, dark chocolate, cocoa What is not allowed on the ketogenic diet? To obtain the benefits that the keto diet can offer you, it is necessary to say goodbye to or restrict certain foods. This includes all foods high in carbohydrates. The first thing you should avoid on the keto diet is all types of white bread, pasta, rice, cakes, and other baked goods. Other prohibited foods on the keto diet are drinks like beer, liquors, and any alcoholic beverages, as they also have a high carbohydrate content and are low in nutrients. If you can't resist the urge for such a drink, you can opt for dry white or red wine or some strong liquor, but do so in moderation to stay within the diet. Remember that the prohibited drinks on the keto diet include juices and sodas. Regarding condiments, most of them, including ketchup and BBQ sauce, are also not allowed on the keto diet. However, you can opt for Tabasco sauce or spices to add flavor to your meals. You can also add high-fat mayonnaise or whole grain mustard, but in moderation. Honey, syrups, margarine, starchy vegetables, low-fat light foods, potatoes, sweetened dairy, mango, banana, grapes, lentils, chickpeas, beans, quinoa, milk chocolate, and white chocolate are other foods that cannot be eaten on the ketogenic diet. What are the rules of the keto diet? To start the keto diet, it is always best to consult a nutritionist who can guide you in detail and step by step in this dietary plan depending on your needs and current health status. Some of the rules to follow on the keto diet, according to various experts, include:Limit carbohydrate intake to 50 grams per dayEat plenty of healthy fatsAvoid starchy vegetablesEat protein in moderationPlan your mealsDon't give in to keto fluIs the ketogenic diet right for me?Despite the popularity of the keto diet and the results that can be obtained by following it, it is important to remember that not all dietary regimens are suitable for everyone. In this sense, experts note that in some individuals, the ketogenic diet may cause side effects such as dizziness, fatigue, changes in digestion, or increased cholesterol levels. With this in mind, it is always best to consult a nutritionist or another health professional to determine if the keto diet or any other dietary plan is appropriate for your specific case and to avoid any complications and take care of your health in the best way.You can also read: Foods that worsen menstrual cramps10 keto recipes If you are convinced to start the keto diet, at kiwilimón we have a special challenge for you. Our Keto Challenge is a plan endorsed by professional nutritionists that consists of a 14-day menu with recipes for breakfast, snacks, lunch, and dinner. Download the recipe book for free here and join the challenge!Additionally, at kiwilimón, you will find the best keto recipes that are also delicious and easy to prepare, such as:Kale chips with guacamoleCabbage and chicken saladKeto surf and turf skewersBaked artichoke with chili mayonnaiseZucchini spaghetti with avocado creamAir fryer cauliflower bonelessGuajillo roasted chickenHealthy lemon baked fishKeto pizzasFilled keto donuts