The Ketogenic Diet has quickly become one of the most popular and proven-effective diets that has ever been developed. It has been thoroughly researched and is currently being utilized by dieters all over America for its wealth of benefits, the largest benefit being of course weight loss.
The Keto Diet essentially transforms your body into a ‘fat-burning machine’ and comes with little to no side-effects. Its benefits are plentiful and include a number of factors that help to improve your body’s metabolism, mental performance, overall health and much more.
Ketogenic Diet Alert has everything you need to know in order to reap the largest benefits from this diet and to realize unprecedented weight loss success while employing the Keto Diet into your life.
Here you will discover information, tips, advice, product reviews and resources that will further guide you to achieving optimal effects and results from your Keto dieting efforts.
From comprehensive information for beginners, what to expect, Keto diet recipes, Keto diet meal plans, Keto Books and Guides and all of the necessary facts surrounding these subjects, to learning more about how to maintain Ketosis, how to know if you are in Ketosis, and learning a variety of Keto Diet secrets…we have it all out for you right here!
So, let’s get started ….
- 1 What is the Ketogenic Diet or Keto Diet?
- 2 The Keto Diet and Ketosis
- 3 Ketogenic Diet: What Foods to Eat and What to Avoid
- 4 Foods to Avoid on the Keto Diet
- 5 Beverage and Drinks You Can Have on the Keto Diet
- 6 Keto Diet Plans
- 7 Keto Meal Plans
- 8 Ketogenic Diet Recipes
- 9 Keto Supplements
- 10 How To Tell If You Are in Ketosis
- 11 Not Sure You Are in Ketosis? Products to Measure Ketosis
- 12 Ketogenic Diet Success Stories
- 13 The Ketogenic Diet: Living ‘The Keto Lifestyle’ Will Change Your Life!
- 14 More Keto Resources… Read Our Keto Diet Articles
What is the Ketogenic Diet or Keto Diet?
The Ketogenic Diet or Keto Diet consists of consuming foods that are high in fat and rich in protein, with an extreme reduction in eating high-carbohydrate foods such as breads, potatoes, pasta, and grains.
This diet is based on the scientific principle that the metabolism functions will tap into the body’s fat stores to burn as energy instead of using insulin/glucose as its primary source of fuel.
The Keto Diet and Ketosis
When the body begins the process of using fat versus blood glucose to fuel the body, your body proceeds to a metabolic state that is referred to as ‘Ketosis’.
In the state of Ketosis the body your metabolic rate (the rate at which you burn fat) significantly increases, thus you burn fat at an accelerated rate.
This is also the time that your body begins to produce hormones known as ‘Ketones’ that are secreted from the body through urination, saliva and sweating.
When Ketosis is maintained for continuous periods of time, you will lose a significant amount of weight as your body releases fat and ceases to distribute fat.
Ketogenic Diet: What Foods to Eat and What to Avoid
Here are the most common and beneficial foods that are consumed on a Keto Diet. The numbers are net carbs per 100 grams. To maintain Ketosis, it is always wise to keep your ‘net carbohydrate’ consumption at a bare minimum:
The best rule of thumb for the Keto Diet, and to reach and maintain Ketosis, is to make certain your carbohydrate intake is under 50 grams each day – 20 carbs is idyllic for the highest effectiveness.
Foods to Avoid on the Keto Diet
When employing the Ketogenic Diet you should avoid foods full of sugar and starch, such as bread, pasta, rice and potatoes, as well as foods high in refined sugar . As evidenced by the image below, these foods consist of a higher volume of carbohydrate grams. The figures represent grams of net (digestable) carbs per 3.5 ounces (100 grams), unless otherwise noted.
Again, the concept behind the Keto Diet is similar to a low-carb diet, and the guidelines include eating foods high in fat and protein, and restricting carbohydrate intake to 50 grams or less per day.
The ratio of these guidelines defines macros in percentages: 10% or less carbs, 15-25% protein (salmon, chicken, turkey, and red meat), and 70% from fat. These percentages don’t have to be exact, but a close approximation is desired.
Do your best to adhere to these food intake guidelines and you’ll start seeing the weight loss results you desire!
Beverage and Drinks You Can Have on the Keto Diet
You also need to know what you can drink on the Ketogenic Diet. Your best options are water, coffee or tea with a glass of wine on occasion.
You are allowed to have sugar substitutes such as Stevia, but keep in mind that each real sugar cube you add to your beverage equals 4 grams of carbs!
Also, it is ideal that you completely avoid soda drinks, or limit your intake to a diet soda here and there. Alcohol is another ‘tricky’ beverage – wine is okay in moderation, but beer is not. Other low-carbohydrate alcoholic drinks can be added into your daily carbohydrate allowance.
Need More Keto Food & Drink Help? No Problem… Keto Food & Beverage Lists
Keto Diet Plans
With the Ketogenic Diet becoming so immensely popular in the United States, United Kingdom and around the globe, there’s been a large increase in the number of Keto Diet plans, Keto beginner’s guides, and Keto Diet books developed to help you get the most from your efforts.
Keto Diet Plans walk you through the entire process – how to prepare and begin, what to eat, custom Keto Diet recipes, weekly to monthy Keto meal plans, shopping lists and more – all intended to essentially reach and maintain Ketosis.
Here are just a few of the best-selling and highest-rated Keto Diet Plans available to you:
The Keto Beginning
The Keto Beginning by Leanne Vogel is a complete guide that provides recipes, meal plan, & expert points on the keto diet, and more. See Review
The Keto Diet
The Keto Diet: The Complete Guide to a High-Fat Diet, with More Than 125 Keto Recipes and 5 Meal Plans to Shed Weight, and Heal Your Body. See Review
The Complete Keto Guide
From the publisher of the bestselling The Complete Ketogenic Diet for Beginners—discover the simple secret to staying in ketosis and losing weight. See Review
Keto Meal Plans
The Keto Diet comes with no shortage of food choices, and with the large number of resources that one easily access online, its pretty simple for you to come up with a variety of Keto meal plans.
However, there are also meal plans that can be purchased. They are designed to be fast and easy, and they take the guesswork out of the planning process, which is especially beneficial for beginners.Keto Recipes, Keto Shopping Lists, and Complete Keto Diet Plans.
Here are the best Keto Meal Plans we found based on reviews and customer ratings:
Quick Keto Meals
Quick Keto Meals in 30 Minutes or Less: 100 Easy Prep-and-Cook Low-Carb Recipes for Maximum Weight Loss and Improved Health. See Review
The Keto Cookbook
The Essential Keto Cookbook: This Keto Meal Plan Guide contains over 124+ Ketogenic Diet-Friendly Recipes (Including a Full Keto Meal Plan & Keto Food List). See Review
Keto in 28
The Ultimate Low-Carb, High-Fat Weight-Loss Solution — and the only plan you will ever need to keep up with the Ketogenic Diet for weight loss. See Review
Ketogenic Diet Recipes
One of the main advantages of the Ketogenic Diet is the diversity of breakfast, lunch, dinner, beverage and snack recipes that can be utilized and integrated into any Keto Diet Plan.
Here are a few of our top picks for Keto Diet Cookbooks, with an abundance of delicious recipes that will keep you on track with your Keto dieting efforts:
The Wicked-Good Keto Cookbook
Watching your waistline along with your wallet can be frustrating―but you shouldn’t have to let your budget stand in the way of your weight loss endeavors. See Review
The Complete Ketogenic Diet Cookbook
Learn The Essentials To Living The Keto Lifestyle – Lose Weight, Regain Energy, and Heal Your Body (The Complete Ketogenic Diet For Beginners). See Review
365 Days of Ketogenic Diet Recipes
365 Days of Ketogenic Diet Recipes – Over Hundreds of Mouth Watering Ketogenic Diet Recipes with Easy-Follow Directions!. See Review
Clinical research and trials have proven that using a viable Ketogenic dietary supplement will significantly enhance the results of any Keto Diet. There are many Ketogenic Diet Supplements that you can choose from, but it may get quite overwhelming to choose from such a large selection.
Below are 3 of the top-selling Keto Diet supplements currently available:
Keto Core by Ketolabs
Ketolabs Keto Core Daily Multivitamin with Minerals and Probiotics – Supplement for Low Carb, and Ketogenic (Keto) Diets. See Review
Keto Powder BHB Salt
Giant Keto-Exogenous Ketones- Hydroxybutyrate Keto Powder Designed to Support the Ketogenic Diet and Ketosis. See Review
Clean MCT by LevelUp
100% Pure C8 Caprylic Acid MCT Oil – Instantly Converts into Ketones – Most Ketogenic Medium Chain non GMO. See Review
How To Tell If You Are in Ketosis
- Dry mouth and increased thirst – unless you drink a lot of water and get enough electrolytes, you may feel a dry mouth. Try a cup of bouillon or two daily, plus as much water as you need.
- Increased urination – a ketone body called acetoacetate can end up in the urine. This makes it possible to test for Ketosis using urine strips. It also, especially when you’re starting, can result in having to go to the bathroom more often. This can also contribute to the increased thirst mentioned above.
- ‘Keto breath’ – this is due to a ketone body called acetone escaping via our breath. It can make a person’s breath smell “fruity” or similar to nail polish remover. The odor can also be generated through sweat. ‘Keto breath’ is usually a temporary condition, and dissipates after a short while.
Other less-specific but more positive signs include:
- Reduced hunger – many people experience a marked reduction in hunger. This may possibly be caused by an increased ability of the body to be fueled by its fat stores. Many people feel great while eating just once or twice per day, and often end up doing a form of intermittent fasting. This saves both time and money, while also speeding up weight loss.
- Increased energy – usually after a few days of feeling tired (the “Keto flu“), many people experience a clear increase in energy levels. This can also be experienced as clear thinking, a lack of “brain fog” or even as a sense of euphoria.
Not Sure You Are in Ketosis? Products to Measure Ketosis
If you are not sure that you are in the state of Ketosis, there are 3 options that you have to measure it accurately, all of which come with their own advantages: Breath Analyzers, Urine Strips, and the Blood Ketone Meter.
Ketogenic Diet Success Stories
“In just 4 months I have lost 35 lbs. I was amazed that in just the first week I had lost 5 lbs, and felt better than I had in years. Last year I was diagnosed with toxic black mold syndrome, and chronic fatigue syndrome as a secondary diagnosis. Due to these problems I have odd neurological symptoms and moderate anxiety. Drugs don’t help my anxiety. Since I began this diet my anxiety has lessened and I feel amazing!” ~ Brooke Bently, Ruledme
“I would like to share my Keto weight loss story. Attached are my before and after photos. (Before in pink, after in black). I started my Keto lifestyle last year September 2014 and it helped me lose 40 pounds in 4 months. I went from 243 lbs to 203 lbs. Granted, I wasn’t super strict doing Keto at this time, but it still helped me lose a significant amount of weight and helps me to stay on track with my health!” ~ Deanna Garret, Ruledme
The Ketogenic Diet: Living ‘The Keto Lifestyle’ Will Change Your Life!
The Keto Diet has captured the attention of thousands of dieters who, after trying many different weight loss methods without results, have found their ultimate weight loss success. Not only does this diet deliver real, long-term weight loss results, it also boasts a wide array of health benefits.
With the amount of resources available regarding the Ketogenic Diet, it is not difficult to discover everything you need to know in order to reap the best success in your Keto dieting endeavors!
As is made evident by countless reviews and testimonials, the Keto Diet has an enormous and passionate following of everyday people who have finally realized the weight loss results of their dreams…and all that goes with it. This further testifies to why the Ketogenic Diet is the single most popular and proven-effective diet in America…and the world.
More Keto Resources… Read Our Keto Diet Articles