May 19, 2024

Keto Diet 2023: A Guide for Beginners for weight loss

Listening to the keto diet to lose weight in 2022 or a high fat low protein food. It means you are following the buzz in your city.

Normally, people following a ketogenic diet in the initial days experience quick weight loss in a few weeks or maybe less. A number of studies suggest the benefits of Keto foods. It works against obesity, diabetes, epilepsy, cancer, etc.

Since it came into existence, it has been used for treating children with epilepsy 

So, here, a keto diet for beginners will direct you towards the 2022 resolution.

What is Keto diet and How Keto works for health benefits?

What is Ketogenic Diet food?

The diet gives you a very low carbohydrate and high-fat. It is also known as a ketogenic diet, LCHF (low carb high fat), low carb foods, etc.

 Ketogenic Diet food means low carbohydrate and high-fat diet

” Ketogenic” term means a low carb diet, quite similar to the Atkins diet. Here, you get fewer calories intake from carbohydrates and more from fat and protein.

When you take a keto diet, your body produces glucose and insulin.

Glucose can be easily converted and used as energy. So it will be used over choosing any other source of energy.

Whereas, Insulin is produced for processing the glucose in the bloodstream.

So, glucose is used as a primary source for energy, you don’t need to store fat anymore.

Look, your body is adaptive to what you give it. So, when you have eating plans to overload your body with high fats and low carbs, it will use ketones as a source of energy for your body.

An optimal level of ketones has many mental and physical performance benefits.

The ketogenic diet is a low-carbohydrate, and high-fat diet

A study published in Experimental & Critical Cardiology, keeping your body in ketosis may help you in dropping weight.

Thus in simple words, by lowering the carbs intake, your body transforms into a state called ketosis.

What does ketosis mean?

Ketosis means a natural process. Your body starts to help you in surviving even with low food intake. In this condition, the body produces ketones.

Ketones is produced due to the fat breakdown in the liver.

SUMMARY: The keto diet is a low-carbohydrate, and high-fat diet. .It decreases blood sugar and the body’s insulin levels. It changes the metabolism of your body towards ketones and fat.

Types of Ketogenic Diets

There are many types of ketogenic Diets, including these four.

1. Standard ketogenic diet (SKD):

A standard ketogenic diet, is a high fat, low carb, and moderate protein diet.

(Macronutrient ratio: 75 percent fat,15-20 percent protein, 5-10 percent carbs)

2. Cyclical ketogenic diet (CKD):

A Cyclical Ketogenic diet includes a period of intake of higher carbohydrates.
Example: 5 days of ketogenic diet chart followed by 2 high carbohydrate diet.

(Macronutrient ratio: 75 percent fat, 15-20 percent protein, 5-10 percent carbs on keto days; followed by 25 percent fat, 25 percent protein and 50 percent carbs on off keto days.)

3. Targeted ketogenic diet (TKD):

A targeted ketogenic diet also includes carbs around your workout.

(Macronutrient ratio: 65-70 per cent fat, 20 per cent protein, 10-15 per cent carbs)

4. High-protein ketogenic diet (HPKD):

High Protein ketogenic diet is more similar to SKD (standard ketogenic diet), but it includes more percentage of protein.

(Macronutrient ratio: 60-65 percent fat, 30 percent protein, 5-10 percent carbs)

Usually, there has been extensive study on the SDK (Standard Ketogenic Diet) and HKPD (High Protein Ketogenic Diet).

Cyclical or targeted diet is primarily used by athletes or bodybuilders as these diets are more advanced.

SUMMARY: Among several types of ketogenic diets SKD (Standard Ketogenic Diet) is intensively researched and highly recommended.

How does ketosis work?

Ketosis works to increase the ketones level of your body. It results in meeting the demand of your body for energy.

If your carbs intake is restricted for a long time ( more than 3 days) the body starts to increase ketone levels.

You may have also experienced, how ketosis works if you ever planned to skip your meal for 1 or 2 days. People following weight loss goals through a ketogenic diet plan.

Benefits of Keto diet for beginners

Benefits of Ketogenic diet or high fat low protein foods for beginners

Following keto eating plans gives you more than you target as your goal. It may be a keto meal plan for weight loss, for a healthy heart, or more.

Sometimes, you may experience side effects like gastrointestinal distress, Keto flu, vomiting, etc due to the high-calorie low carb diet chart. So it is important to follow it appropriately.

A number of benefits due to a ketogenic food plan write off the possibilities of any health issues.

1. Ketogenic Diets for Weight Loss week by week.

A ketogenic plan helps your body in burning fat effectively. It simultaneously helps you losing weight and also boosts your energy.

The keto diet reduces your carbohydrate intake and substitutes fat instead.
These food items are termed as a superior approach for losing weight quickly week by week.

Though a Keto low carb diet is recommended to those, who look to shed pounds.

No doubt, keto recipes won’t leave you hungry and satisfy with a different food list also for weight loss.

It is recommended by the  Dietary Guidelines for Americans, 2015-2020, adult men and women should consume 45% to 65% of their total daily calorie intake or  130 grams of carbs per day.

So, the potential health benefits of a high-calorie low carbs diet make a healthy lifestyle.

Ketogenic Diets for Weight Loss

According to the research, people on a ketogenic diet plan for losing weight lose 2.2 times more weight in comparison to people with a low-fat diet plan. It improves your HDL cholesterol and Triglyceride levels.

On another side, high protein intake decimates the metabolic profit of your healthy keto diet foods plan.

Keto food helps in losing weight quickly due to ketosis. In ketosis, your stored fat is used for energy and produces ketones.

How long to follow a keto diet for weight loss?

Generally, it depends on how you follow the keto diet.
But at first, Due to a planned decrease in daily intake of calories, you will lose some percentage of water weight.

Once, you follow the keto food list for weight loss, you will drop 10 pounds or more in a month or less.

But from here, it completely depends on you, whether you follow high fat low protein foods or burning fat through intense workouts.

SUMMARY: The keto diet food list for weight loss can help you lose much more weight than a low-fat diet. This often happens without hunger.

2. Ketogenic Diets for Prediabetes and Diabetes type 2 patients:

The ketogenic diet plan helps in burning fat.

It becomes beneficial for you when you plan to lose weight for prom or marriage or year resolution. Additionally, it may be good for the people who have got excess weight and may have a risk of prediabetes and type 2 diabetes.

But you need to direct keto diet for diabetes more prudently.

Diabetes implies metabolism changes, impaired insulin function, and high blood sugar.

Here, According to the ketogenic diet for diabetes helps in burning excess fat, which may be closely linked to causing type 2 diabetes, metabolic syndrome, and prediabetes.

How is a ketogenic diet safe for diabetic people?

A study suggests the ketogenic diet for diabetes improves your insulin sensitivity by 75 percent. The strict and balanced keto meal is good for people having diabetes.

Another supportive research suggests, that around 95 percent of the people following a ketogenic meal or food plan, reduced diabetes medication, in a very comparison of 62 percent of people in the higher carbohydrate group. So, it is good to follow weeks of keto for diabetes.

SUMMARY The ketogenic diet plan for diabetes or prediabetes can boost your insulin sensitivity and result in fat in a loss. It reduces the medication for people with prediabetes or types 2 diabetes.

3. Keto Diet may improve heart health

High cholesterol increases the risk of cardiovascular disease. So, following a ketogenic diet improves heart health by reducing the total cholesterol level.

The benefits of the diet on your heart relies on diet quality.

Keto meal foods give healthy fat i.e. eating avocados. So, a high-calorie low carb diet approach health benefits. That’s why preparing for keto dinner ideas would be promising for your healthy heart.

Is the Keto diet good for a healthy heart?

Ketogenic diet plan for healthy heart, improves the cholesterol level, bad cholesterol or LDL(low-density lipoprotein) and triglycerides and increases good cholesterol or HDL(high-density lipoprotein).

Is a keto diet safe for people with high blood pressure?

 Keto diet helps in lowering high blood pressure. When you start to follow a ketogenic diet, you cut down the food causing an increase in your blood sugar and insulin.

A ketogenic diet helps in lowering high blood pressure. When you start to follow it, it cut down the food causing an increase in your blood sugar and insulin.

Look, your insulin causes sodium retention and stimulates the sympathetic nervous system which eventually leads to hypertension.

So, a ketogenic diet which is low in sugar, makes you able to avoid pitfalls that may come with high insulin levels in your body.

Research suggests a low-fat diet with high carbs may accentuate a problem of metabolic syndrome and high blood pressure.

4. Keto Diet reduces Risks of certain cancers

Some researchers suggest, the ketogenic diet in helping to prevent or treating certain cancers. It is an important factor that accentuates the benefits of a keto diet for beginners.

According to the study, the ketogenic diet plan may be a suitable and safe complementary treatment for people with chemotherapy and radiation therapy in certain cancers.

Ketogenic Diet for reducing Risks of certain Cancers


Non-Toxic Metabolic Management of Metastatic Cancer in VM Mice

The reason suggested, it causes more oxidative stress actively in cancer cells in comparison to normal cells and causes them to die.

While one more study suggested, the keto diet also reduces blood sugars, which could reduce insulin complications. Insulin controls blood sugar, which may have a link to some cancers.

Yet researchers trying to explore more potential results of a keto meal for preventing and treating cancer.

5. Alzheimer’s Disease:

Ketogenic diet foods may slow the progression and reduce the symptoms of Alzheimer’s disease. It may help you in preventing or managing Alzheimer like conditions.

One study found While following a ketogenic meal plan the ketones provide neuroprotective benefits, which helps in strengthening and protecting your brain and nerve cells.

6. Ketogenic Diet for Epilepsy/Seizures:


Image Source: Air mobility command

According to the Epilepsy Foundation, Ketosis can help in reducing seizures in persons with epilepsy. It will be especially useful for those not responding to other methods of treatment.

Though it has an effective experience for the children having a focal seizure, more research is required to comprehend actual benefits.

A 2019 review duly supported the significant hypothesis about a ketogenic diet, that it can help people by reducing various epilepsy symptoms.

7. Ketogenic Diet improves PCOS symptoms

The keto diet foods for PCOS patients has beneficial effects. PCOS is caused due to insulin resistance and excess insulin level. So, changed lifestyle, resulting in dropping weight can improve symptoms of PCOS.

A strong connection between excess weight and insulin level, a low carb diet (ketogenic )is good for reversing PCOS.

According to Clinical Epidemiology 2014, PCOS (Polycystic ovary syndrome) known as a hormonal disorder, affecting about 10% of the total women in their childbearing age. It can also lead to being a reason for their infertility.

In a publication of Clinical Endocrinology 2013, the Study showed that a reduction in carbohydrate can result significantly in improving hormonal balance, insulin, weight, and risk for women having PCOS problem.

Keto Food List

Once you decide to follow a keto plan for a week or more, it’s time to check food items.

So, it is suggested, that you should include high fat low protein foods items in your keto meal ideas. It targets more quickly the health benefits you expect from a ketogenic diet.

Best ketogenic food for weight lose

What to eat or What not to eat in Ketogenic Diet Food

Whether you explore the ketogenic diet food list for beginners or you were on keto some years back, You need to have a regulated diet plan of low carb and high-fat items.

What to eat in a Keto friendly Diet Plan?

  • Olive oil
  • Avocados
  • Avocado oil
  • Olives
  • Pumpkin seeds
  • Flaxseeds
  • Chia seeds
  • Sesame seeds
  • Nuts
  • Hemp hearts
  • Coconuts
  • Nut butter ( No added sugar)

What not to eat or avoid on a Keto Diet?

So, the foods you should avoid or not eat on a keto plan are high-carb foods. Do not include it in your keto dinner ideas, it would not direct you for the benefit you expect from it.

What should you avoid in Keto Diet?

  • Beans, lentils, peas, and peanuts
  • Cakes, cookies, sweets, candy, donuts, chocolate bars, breakfast cereals, and frozen treats. Also, try to limit or avoid consuming artificial sweeteners.
  • Bread, pasta, potatoes(also sweet potatoes), potato chips, porridge, rice, muesli, French fries, etc. Also, Avoid whole grain products in your keto meal ideas.
  • Starchy vegetables
  • Low-fat dairy products
  • Fruit juice, soft drinks, “vitamin water and sport drinks
  • Most fruits not including limes, lemons, tomatoes, and some varieties of berries
  • Trans fats other hydrogenated fats
  • Alcohol and sweetened cocktails

Is Keto good for weightloss?

So, remember for getting into ketosis, you must restrict carbs intake for burning fat for quick weight loss.

It is recommended to prepare a meal plan including high fat and low protein foods.

In other words, a balanced diet plan for beginners for weight loss is highly recommended. You should consume a Keto friendly diet which includes nutrient-dense, nutritious protein sources, fibrous carbs, and healthful fats.

Still, more research needed to explore the potential results of a ketogenic eating plan comprising high-calorie low-carb foods for a healthy life.


Senior Writer, Educator, Lawyer, and Relationship Consultant. I feel committed to helping people. Hard for me to restrict myself to just books, Here I am with a new article. Don't find me!