A Beginner's Guide to the Keto Diet Plan

keto diet beginners

The ketogenic diet is a high-fat, low-carb diet that may render amazing results.

There have been many studies performed over the years to demonstrate whether or not the benefits are real. Some have emphasized that it may be fight cancer, Alzheimer's, diabetes, and epilepsy.

What is the Keto Diet?

Often associated with other low-carb diets such as Atkins, the keto diet involves reducing carbohydrates from one's regime and replacing them with healthy fats. The mere fact that carbs are eliminated compels the body to enter a metabolic state, also known as ketosis.

When people consume foods that are high in carbohydrates, the body begins producing insulin and glucose. Glucose is the body's easiest molecule to use and convert into energy. Insulin enters the scene to process the glucose within the bloodstream.

Considering that the body uses glucose as a primary type of "fuel", the fat stored within your body is no longer required for energy. As a consequence, it is stored. A diet high in carbs uses glucose as main fuel. But when the carb intake is reduced, the body goes into ketosis.

The moment that happens, the body starts burning fat to preserve its levels of energy. Furthermore, the diet turns the fat into compounds called ketones (within the liver), thus suppling energy to the brain as well.

Switching to a keto diet causes massive reductions in insulin levels and blood sugar. Together with increased amount of ketones, the health benefits abound.

How can the keto diet help people lose weight?


Unlike low-fat diets, the keto diet is a lot more efficient because it compels the body to lose weight without forcing it to eat less and feel the sensation of hunger.

In fact, studies have shown that the diet is extremely filling, and dieters don't have to count their calories every day to make sure they're on the right track.

One study, in particular, has assessed that people who adopt the keto diet can lose 2.2 times more extra weight than if they had chosen a low-fat diet with calorie restrictions. Here are some reasons to help you understand why a keto diet is better than a low-fat diet.

What should I eat on a ketogenic diet?

ketogenic diet

Before starting a keto diet, you should have a diet plan properly laid out. The foods you eat are fundamental to getting your body enter the ketogenic state. The more carbohydrates you give up, the faster your body will go into ketosis.

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There are 8 comments

Hi Adrian:) the keto diet I find keeps me a lot less hungry which is awesome and the energy is great so... the only reason I didnt continue is because of all the stories about working out on keto...can I do your workouts on it? I'm 40 in 10 weeks time and I'm determined to like photos for it 😞

February 02, 2019

Adrian Bryant

Yes, you cna workout with keto.

February 03, 2019


Hi Adrian,
I am 5’6 and 130lb , 29 old female. I am not really fat but I have lot of fat accumulated around my mid section ie I have huge belly. Even after Hiit and other exercises and low carb - high protein diet, I am not able to loose my belly fat. So I was thinking to go for ketogenic diet. But being lacto vegetarian, it looks difficult to follow high fat keto diet. I have read about Pruvit KETO OS, wanted to ask if it really works and you recommend it.

Thank you so much for your help.

April 29, 2018

Adrian Bryant

there is no magic diets. ALL diets work b/c they make you eat less so whatever stlye of diet makes you eat less is the best for you and losing belly fat

April 30, 2018


How about using keto to shed the fat and re-incorporating carbs later? I'm trying to do keto, but I don't want to give up carbs forever. I also don't want my body to be too carb-fueled, so I'm thinking of doing keto for a few months for the fat loss and health benefits/see how I feel. Then after a while, I'll start eating a bit more carbs. Will I just gain it all back if I do this?
Thanks Adrian, love your website!

March 08, 2018

Adrian Bryant

gaining back and losing is all dependent on how much you eat. keto and other diets work ONLY b/c they make you eat less

March 11, 2018


Hi Adrian I need to get toned and keep my curves for Trinidad Carnival 2018!!! I am almost there however I am still confused on how this Keto Diet works and how it will help to build muscle mass in a short time! Please help me!

December 18, 2017

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