Getting Started on the Keto Diet

Getting started on the Keto Diet

The ketogenic diet (also known simply as “keto”) is a high fat, low carb diet that seems to be everywhere right now. People who follow a ketogenic diet usually report losing weight quickly without feeling deprived, as well as other benefits such as mental clarity, improved digestion, and stable energy levels.

But Isn’t Fat Bad for Me?

It was once thought that fat was bad for us. It’s important to recognize, however, that there are several different types of fat. Some types of fats are considered healthy (even by those who don’t follow the ketogenic diet plan). Unsaturated fats found in avocados, fish, nuts, and seeds are considered healthy across the board. 

If you’re considering jumping on the bandwagon, here are some tips to help you get started right.

What to Avoid

The goal of a keto diet is to get your body into a state where it burns fat for energy rather than sugar. This state is called ketosis and is where the name “keto” originates.  Ketosis is accomplished by limiting carbohydrates and increasing the body’s fat intake. That means avoiding sugar (including high-sugar fruits), grains, starches, beans, legumes, root vegetables, and alcohol. 

What to Eat

Instead, you should be fueling your body with healthy fats, such as grass-fed beef, fatty fish like salmon or tuna, nuts, seeds, avocados, and healthy oils like olive oil. You can also eat cheese and other dairy products on a keto diet, but many experts recommend eating dairy sparingly. Be sure to also consume low-carb vegetables like most greens, onions, and tomatoes. 

Best Practices

To succeed with the keto diet, it’s best to plan out your meals and snacks ahead of time. Many of your favorite dishes can be made in a ketogenic way by substituting ingredients. For example, you’ll find recipes like pancakes, pizza, and even cupcakes in keto cookbooks and online. They are mostly made using healthy ingredients like almond flour, coconut flour, and alternative natural sweeteners like stevia or monk fruit. 

It’s always a good idea to consult your doctor before starting a new plan. Not every plan is right for everyone! If your doctor gives you the green light, then go for it!  Do your research, get your hands on a great keto cookbook, and prepare your food ahead of time. Eliminate temptations from your home and fill your pantry with healthy, fatty foods. That’s your recipe for success!

Ketogenic Cookbooks Recommended by Edita Kaye

Keto Cookbooks recommended by Edita Kaye

When you’ve decided to live a Ketogenic lifestyle, the best place to find new recipes is in a cookbook! Here are a few of my favorites that will give you new ideas and fit into your lifestyle.

The Easy 5-Ingredient Ketogenic Diet Cookbook: Low-Carb, High-Fat Recipes for Busy People on the Keto Diet – by Jen Fisch

Jen Fisch, the blogger behind Keto in The City shares her favorite keto meals for your hectic life. As a busy mom, she knows how difficult it can be to cook healthy meals daily. These 130 recipes truly simplify the ketogenic diet. It includes one-pot meals, meals that can be made in less than 30 minutes, and even  5-ingredient meals. It’s the perfect resource for your next breakfast, lunch, dinner or snack!

The Essential Keto Cookbook: 124+ Ketogenic Diet Recipes – by Louise Hendon and Christopher Kelly

If you’re looking for more than 124 keto recipes and 200 pages of full-color, this is the cookbook for you. It features a complete ketogenic meal plan and food list to take any guesswork out of the equation. The authors featured recipes that are sugar-free, low-carb, gluten-free, grain-free, dairy-free and legume-free, helping those with diet restrictions to stay on track in a tasty way.

The One Pot Ketogenic Diet Cookbook: 100+ Easy Weeknight Meals for Your Skillet, Slow Cooker, Sheet Pan, and More – by Liz Williams

If you’re trying to follow a healthy diet with a busy schedule, sometimes one-pot recipes can be a lifesaver. This cookbook features over 100 keto recipes with clear instructions that will make your mouth water. The book features no-mess meals, quick meals, simple ingredients and additional tips and information to help you stay on track.

 

Quick & Easy Ketogenic Cooking: Meal Plans and Time Saving Paleo Recipes to Inspire Health and Shed Weight – by Maria Emmerich

Maria Emmerich is a nutritionist and popular food blogger who takes the guesswork out of ketogenic cooking with this book. It includes more than 170 recipes, and also gives an in-depth look at the science behind the keto diet. She includes tips for success and eating at restaurants, as well.

 

 

The Wicked Good Ketogenic Diet Cookbook: Easy, Whole Food Keto Recipes for Any Budget – by Amanda C. Hughes

This cookbook is a great roadmap for navigating through the keto diet. Hughes especially focuses on sticking to the diet without breaking your budget. She stresses that a keto diet isn’t just a fad; it is a lifestyle change. In this comprehensive book with 175 recipes, you’ll learn everything you need to know about the keto diet.