A ketogenic diet for beginners By Dr. Andreas Eenfeldt, MD, medical review by Dr. Get started with our visual guides, recipes, meal plans, and simple 2-week Get Started program. What is a keto diet? The keto diet is a very low-carb, higher-fat diet. While you eat far fewer carbohydrates on a keto diet, you maintain moderate protein consumption and may increase your intake of fat. The reduction in carb intake puts your body in a metabolic state called ketosis, where fat, from your diet and from your body, is burned for energy. Watch the entire 8-part video course. When you eat very few carbs or very few calories, your liver produces ketones from fat. These ketones then serve as a fuel source throughout the body, especially for the brain. It can only run on glucose — or ketones.
It can only run on glucose — or ketones. Since we recommend eating mostly natural, minimally processed foods, we focus on net carbs. These answers are based on clinical experience of low-carb practitioners and was unanimously agreed upon by our low-carb expert panel. Athletic performance on a keto diet remains a controversial subject with conflicting data. Many people only feel the need to eat twice a day on a keto diet often skipping breakfast, and some just eat once a day. Because this diet is often done only short term three to six months, you can assure them that it’s temporary. In addition, there is not yet an RCT that tests the health benefits of two low-carb diets of varying strictness head-to-head.
Need a Keto Diet Plan you can stick with? If you’re just starting, check out this Keto Diet Plan for week 1 so you can get started on the right foot! For those of you who would like to give Keto a try and don’t know where to start, I’ve put together a simple plan of keto meals to help you kick off the first week. This covers everything from keto dinner ideas to keto snacks. My goal here is to boil it down and make the ketogenic diet easy and less intimidating in order to get you started. First, a disclaimer. I am not a medical, or health care professional so you definitely want to consult what my sons call “a real doctor, not a Ph.