Beginners Guide to Keto Diet

Thanks to Silicon Valley trendsetters, actors, and health sites the keto diet has gained tremendous popularity.

But this is for a reason as the keto diet is more than merely a quick way to lose weight:
• It lowers blood sugar
• It burns the excess body fat without cravings
• It helps to relieve diseases like type 2 diabetes
• It acts as a natural nootropic and gives a mental edge
Keto diet has always been around, but thanks to its popularity it’s often advertised as a fad and a weight loss wonder without understanding how and why it works.

There’s a lot of competing and contradictory information out there with all the cheap sales pages trying to sell you the next fat loss pill.

It can be tough to cut through the hype.

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That’s why I created this detailed beginners guide to the keto diet - where I will cover everything keto from A to Z, and show you the science behind it.

PS! At the end you will also find a quick start guide on “how to get started” and dead simple keto meal plan to enter ketosis in no time.
Lets “keto” in.

Keto Diet 101

What is the Keto Diet?

The ketogenic diet is, by definition, a low-carbohydrate, moderate-protein, and high-fat diet. The term "ketogenic" means "to generate ketones." So, the ketogenic diet is a ketone-generating diet. This is what sets it apart from all other low-carb diets.
• In the clinical setting, this diet is used as an epilepsy remedy. Outside the clinical setting, it is a popular weight-loss and health-promoting eating plan.

• Researchers are studying the potentials of this diet beyond seizure control, and, so far, the results seem promising .
The metabolic state of enhanced ketone generating on a ketogenic diet is called nutritional ketosis. This metabolic state can only happen when you restrict carbohydrates to fewer than 50g per day and keep your protein intake moderate.

Being in ketosis comes with a plethora of well-documented health benefits like epilepsy control mentioned earlier but also weight-loss, diabetes control, cancer-fighting, brain health, and more .

8 Types of Keto Diets

When talking about keto, most refer to a popularized standard version or the original version designed by Dr. Wilder. There are, however, many other versions, some used in the clinical setting, others outside it.

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Keto diets in clinical use

• Classical Ketogenic Diet (CKD) - This is the original version developed in the 1920s. It has a 4:1 or 3:1 ratio of fat to protein and carbs. On the CKD, 90% of calories come from fat, 6% from protein, and 4% from carbs. CKD is also highly individualized.
• MCT Ketogenic Diet - The MCT keto diet was developed in the 1970s. This version is supplemented with MCT oil since MCTs produce ketones more easily than other fats, allowing for greater intake of carbs and protein.
• Modified Atkins Diet (MAD) - A modified version of Atkins used to treat epilepsy, MAD is less restrictive than classical keto, allowing for unlimited amounts of protein and fat. It is also less strict about food measuring and recipes.
• Low Glycemic Index Treatment (LGIT) - Another diet used to treat epilepsy, the LGIT allows for more carbohydrates than classical keto (40-60g). However, all carbs need to be low-GI.
Keto diets in popular use
• Standard Ketogenic Diet (SKD) - Not to be confused with classical keto, this popular keto version is what most people today follow. It is based on a macronutrient ratio that is roughly 75% fat, 20% protein, and 5% carbs.
• Cyclical ketogenic diet (CKD) - Popular among athletes and people struggling with carb restriction, the CKD involves cycling between the SKD and periods of higher-carb refeeds. Usually, it involves following the SKD for 5-6 days and carb refeeds on days 6 and/or 7.
• Targeted ketogenic diet (TKD) - On the TKD, you target the time you eat carbs, and this is usually around workouts. However, your daily allowance is the same as on the SKD.
• High-protein ketogenic diet - Everything is the same as standard keto but with more protein, usually making up 35% of daily calories. This version is best for bodybuilders.

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Keto Macronutrients

The keto macronutrient ratio is the cornerstone of the keto diet. It is the ratio of grams of fat to grams of carbohydrate plus protein. The higher this ratio, the greater the degree of ketosis.

Typically, this ratio is either 4:1 or 3:1. The macronutrient ratio of a keto diet is also broken down as follows: 5-10% carbs, 15-30% protein, and 60-75% fat.

No matter how many calories you eat, your net carb intake always needs to be below 50g per day, and ideally 20g per day. Net carbs are grams of total carbs minus grams of fiber.

The reason we calculate net rather than total carbs is that net carbs have an effect on blood glucose.

Moderate protein intake is another caveat of the keto ratio. Your body converts dietary protein into glucose when you restrict carbs to prevent low blood sugar levels. However, too much of protein can raise your blood sugar high enough to prevent ketosis .

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A higher macros ratio will give you quicker and greater results, but it will also cause greater side effects and make the diet difficult to follow. For long-term success and sustainability, a moderate ketogenic ratio works best.