Keto Basics

This course will teach you the basics of the Ketogenic diet.

A beginners guide to Keto and weight loss.

Understanding the Keto Diet

What the Ketogenic diet is:

The ketogenic diet consists of low carb, moderate protein, and high-fat foods.

When you eat this way it puts your body in a metabolic state known as "ketosis."

When your body is in "ketosis", it programs itself to burn fat, rather than carbs, which is why lots of people lose weight rather quickly.

What the Ketogenic diet is not.

The Keto diet is not for everyone.

The Keto diet is not easy.

The Keto diet does not mean you can eat as much fat as you want.

The Ketogenic diet is not a trend, it is a lifestyle!

Keto Foods can be made with different ingredients

This is a strawberry cheesecake cupcake made from the following ingredients:

  • Stevia
  • Cream Cheese
  • Flourless almond flour
  • Sour Cream
  • Eggs
  • Strawberries
  • Butter

Keto Food Pyramid

Foods to Avoid

  • Grains like wheat, corn, rice, and cereal
  • Sugar(s) like honey, agave, and maple syrup
  • Fruit like apples, bananas, and oranges
  • Tubers like potatoes and yams
  • Legumes

Foods to Eat

  • Meats like fish, beef, lamb, poultry, and eggs
  • Leafy Greens like spinach and kale
  • Above ground veggies like broccoli, and cauliflower
  • High-fat dairy like hard cheeses, high fat cream, and BUTTER!
  • Nuts and seeds like macadamias, walnuts, and sunflower seeds
  • Avocado and berries like raspberries and blackberries
  • Sweeteners like stevia, erythritol, monk fruit, and sucralose etc.
  • Other fats like coconut oil, high-fat salad dressing, and other saturated fats, etc.

Ketogenic Food Pyramid

Eat the foods inside the pyramid and avoid the foods crossed out of it below the pyramid!

Keto Resources?

Social Media Keto Groups

Keto Groups on Facebook

There are many groups you can follow on social media platforms like Facebook where you can get help with keto recipes, vlogs, and community to motivate yourself to stay the course with the Ketogenic diet.

The group I have found to be most helpful is KetoConnect

Keto BLT Sandwich Recipe

The following PDF document is an example of a Keto recipe that you can make for breakfast.

Keto BLT Sandwich with Oopsie Bread - Diet Doctor

Youtube Ketogenic Channel

KetoConnect

As it says on their youtube page, KetoConnect "aims to provide informative videos centering around the Ketogenic Diet." Megha and Matt started their keto journey together and they share their recipes and lifestyle information on their KetoConnect youtube channel and associated KetoConnect website.

Getting Started on a Ketogenic Diet

This video was published on January 1st of 2018, and it effectively introduces newcomers to how they can get started on the Ketogenic diet.