Diets Plans & Healthy Food : The Ketogenic Diet ► A Beginner’s Guide

The Ketogenic Diet ► A Beginner’s Guide



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Ketogenic diet explained for beginners. Otherwise known as Keto. Here’s my brief guide on getting started and my experience with the ketogenic diet.

What is the ketogenic diet?

I’m no stranger to self-experimenting, playing around with my diet and trying to optimise my nutrition. I’ve been practising intermittent fasting for nearly 4 years now, but there’s a specific diet i’ve been meaning to try – the ketogenic diet.

Firstly for those who don’t know the ketogenic diet is a low-carb, high fat diet (LCHF) with many health benefits.

It involves drastically reducing carbohydrate intake, and replacing it with fat. The reduction in carbs puts your body into a metabolic state called ketosis.

When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain.


Ketogenic diets can cause massive reductions in blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefits, such as: the potential to fight against diabetes, epilepsy, Alzheimer’s disease and even cancer.

There are also four different classifications of the ketogenic diet. The standard ketogenic diet is accepted as reducing your carbohydrates intake to 5% carbs, with just enough protein (20%, let’s say) and the rest coming from fats.

The basic principle around ketogenic diets is that our bodies first port of call for energy are carbohydrates or glucose. Think about a fridge, the fridge is analogous to carbohydrates because they’re easy to access. Then we have the freezer, equivalent to fat, it’s more difficult to access, as we have to bend down or walk to the basement. The flip side is that there’s more energy in there.

Dietary restrictions:

The basis of ketogenic diets are avoiding carbohydrates and yes this includes fruit.

Foods you should avoid:

Avoid carb-based foods like grains, sugars, legumes, rice, potatoes, candy, juice, alcohol, unhealthy fat and even most fruits

Foods you should eat:

Base the majority of your diet on foods such as meat, fish, eggs, butter, nuts, cheese, full-cream (no-milk) healthy oils, avocados and plenty of low-carb veggies.

Side effects:

Keto-flu. As your body is adapting you may find yourself with flu like symptoms (ket-flu), general fatigue, lethargy, urine smell, breathe smell, constipation


Increase sodium.

Increase your fibre intake, eat a lot of spinach and other green vegetables as well as plenty of water (not too much)

Remember that a caloric deficit is always required for weight loss to actually occur.

In terms of alcohol, small amounts of red wine can be acceptable on the diet, or hard liquors (which of course I don’t recommend).

Eating out. Simply order a normal meal but replace the carbohydrates with extra vegetables.

My personal experience (WEEK 1)

I think my experience has been very smooth; for one I made sure to slowly reduce the amount of carbohydrates in my diet in the previous week in order to not “shock” the body.

For the first two days I felt a little fatigued, but after the third day I found my cognitive processing to increase greatly.

I’m not trying to lose weight, I’m using the ketogenic diet simply to self-experiment and see if my body, but more specifically, mind prefers it for being more productive and focused.

Concluding points:

But it’s a great diet for losing weight, firstly of course because of the reduced insulin levels, but also for other reasons such as increased protein intake and increased fibre which are going to help you reduce your appetite.

If you are losing weight combining this with intermittent fasting is an incredibly powerful formula one could say to drop weight quickly.

Thanks for watching,


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