Keto Diet For Beginners

 Welcome!

In This Blog  we're going to show you how to start keto correctly, and this is for beginners.

What Are We Trying to Do?

We're trying to switch what your body is running on as far as fuel-wise. We want to switch from burning sugar fuel to fat fuel.

There’s this one hormone called insulin, which is the key to determine whether you're going to burn fat or burn sugar. So, you want to keep it low to burn fat. When insulin goes higher, your body will burn sugar.

How Do You Start?

Very simply:

  • Lower your carbs.

  • Eat fewer meals.

⚠️ That’s different from lowering your calories.




CHOLESTEROL LEVEL

 

By eating fewer meals, you will lower your calories, but that's not the goal. You could actually eat larger meals, just not as frequently.

Why Eat Less Frequent Meals?

Every time you eat, you trigger insulin. Every time you eat carbs, you trigger insulin. So, we’re just trying to lower this insulin.

The combination between these two (low carb and fewer meals) is very, very powerful.



Plate with fruits and vegetables – low-carb healthy meal.



What Should You Eat in a Meal?

1. Low Carb

Cut down all your carbs. That includes sugar:

  • Honey

  • Agave nectar

  • Brown sugar

  • White sugar

  • Date sugar

You can replace them in various recipes with what's called sugar alcohols.

✅ I've put some links below of examples so you can learn more.

You’ll need to start reading food labels and look at the sugar content. You want it as close to zero as possible.

Avoid fruit except for berries (in small amounts):

  • Raspberries

  • Strawberries

  • Blackberries

Avoid:

  • Apples

  • Grains (wheat flour, breads, pasta, cereal, crackers, biscuits)

✅ Substitute: Use almond flour to make pizza crust, bread, etc.

Avoid starches like potatoes.

✅ Instead: Use cauliflower—you can make mashed cauliflower or cauliflower crust.



Low-carb food  with berries, cauliflower, and almond flour for keto meals.

 

But Not All Carbs Are Bad

There's one exception: vegetables.

You want to consume more vegetables—at least 7 cups daily:

  • Salads

  • Bell peppers

  • Cabbage

  • Broccoli

  • Kale

  • Brussels sprouts

  • Carrots

  • Tomatoes

  • Beets (yes, these are fine too)

✅ Pro tip: Eat your veggies first, before your protein and fat. It'll be easier to eat more of them this way.

Vegetables provide:

  • Food for your gut microbes

  • Nutrients (like potassium, magnesium, vitamin C)



Best-keto-vegetables


2. Moderate Protein

We're not doing Atkins. Keto is moderate protein:

  • Between 3–8 ounces per meal, depending on your size, age, and metabolism.

  • Simple rule: Protein = size of your palm.

Types of protein:

  • Meat

  • Fish

  • Chicken

  • Seafood

  • Eggs

  • Cheese (unless you have gut issues or allergies)

  • Nuts / Nut butters

Watch for hidden sugars:

  • Deli meats

  • Bacon

  • Peanut butter

✅ Always read ingredients!

Don’t choose lean protein—choose fatty protein:

  • Fatty fish

  • Brie cheese

  • Fatty cuts of meat

Lean protein (like whey protein powder) spikes insulin more.



Keto macronutrient pie chart showing 70% fats, 20% protein, and 5% carbs with fatty protein icons like eggs, fish, cheese, and meat.

 

3. High Fat

Keto is a high-fat diet in terms of calories:

  • Fat = 9 calories/gram

  • Protein/Carbs = 4 calories/gram

Most fat comes naturally with protein (like meat, eggs, cheese). But you can add extra:

  • Avocado

  • Butter (cook with it or melt on vegetables)

  • Olive oil (especially over salads)

  • Coconut oil

  • Nuts

✅ Fats help absorb fat-soluble nutrients from veggies (called phytonutrients).


Chart of high-fat, low-carb keto foods: avocado, nuts, cheese, eggs, meat, and cooking oils—highlighting healthy fat sources.


 

Bad Fats to Avoid:

These are inflammatory and often GMO:

  • Soy oil

  • Corn oil

  • Canola oil

  • Cottonseed oil

  • Safflower oil

  • Sunflower oil

You’ll see them in:

  • Salad dressings

  • Mayonnaise

✅ Read every label.



Bottles of processed oils labeled soy, corn, canola, sunflower, and cottonseed—highlighting unhealthy fat sources to avoid on a keto diet.



 

Intermittent Fasting (IF) + Keto = 🔥

This combination lowers insulin and speeds up fat burning.

Rules of IF:

1. Don’t eat unless you're truly hungry.

  • True hunger = feeling weak, shaky, irritable.

  • Ignore small hunger waves.

  • Don’t eat out of habit.

2. Skip breakfast (ideally).

  • Gradually push it later… or skip it completely.

  • Instead, try:

    • Black coffee

    • Coffee with butter or MCT oil

MCT oil boosts ketone production and helps your brain.

At 8 AM, cortisol rises. That may cause hunger.

✅ Push through—it’s hormonal.

3. No Snacking!
Even small snacks spike insulin.
If you're hungry between meals, it means your last meal didn’t have enough fat.



"Keto fasting essentials: black coffee, MCT oil, and high-fat meals."


“5 Mistake In Keto Diet — PureFitFuel”

https://purefitfuel.blogspot.com/2025/08/top-5-keto-mistakes-that-stop-fat-loss.html

Sample Daily Schedule

First Meal (12 PM):

  • Low carb veggies

  • Moderate protein

  • Healthy fats

Second Meal (6 PM):

  • Same as above

That’s a 6-hour eating window with an 18-hour fast.

You can drink:

  • Water

  • Black coffee

  • Tea (no sugar)

  • Take vitamins (okay during fasting)

  • Thanks For Read My blog 
    Stay Happy<Stay Blessed<Stay Fit>

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