Here is a concise summary of the keto diet guide for beginners:
**Goal:** Switch from burning sugar to burning fat by keeping insulin levels low
**Key Principles:**
1. **Low Carb**:
* Cut out all sugars, grains, starchy foods (e.g., potatoes), and most fruits (except berries)
* Use sugar alcohols as alternatives
* Read food labels to minimize sugar content
2. **Moderate Protein**:
* Consume 3-8 oz of protein per meal (palm-sized portion)
* Choose fatty proteins (e.g., meat, fish, eggs, cheese) to help with insulin levels
3. **Higher Fat Diet**:
* Focus on calorie-dense fats (e.g., avocado, butter, olive oil, coconut oil)
* Avoid inflammatory fats (e.g., soy, corn, canola oil)
**Eating Schedule:**
1. **Eat Less Frequently**:
* Start with 2 meals a day (e.g., noon and 6 pm)
* 6-hour eating window, 18-hour fast
2. **Skip Breakfast** (optional):
* Replace with coffee, butter, and/or MCT oil to aid in ketosis
3. **No Snacking**:
* Ignore temporary hunger pangs
* Add more fat to meals if needed to sustain longer periods between meals
**Additional Tips:**
* Drink water, tea, coffee (without sugar), and take vitamins as needed
* Prioritize vegetables (at least 7 cups) before protein and fat
* Consult with a keto expert if needed (contact info provided for US residents)
Here are the key facts extracted from the text, numbered and in short sentences:
**Keto Basics**
1. The goal of keto is to switch the body's fuel source from sugar to fat.
2. Insulin is the key hormone determining whether the body burns fat or sugar.
3. Lowering insulin levels helps the body burn fat.
**Dietary Guidelines**
4. To start keto, cut down on all carbs, including sugar, honey, agave nectar, and others.
5. Replace sugars with sugar alcohols in recipes (links provided in the original text).
6. Read food labels to minimize sugar content (aim for close to zero).
7. Avoid fruit, except for raspberries, strawberries, and blackberries in small amounts.
8. Avoid grains like wheat flour, bread, pasta, cereal, crackers, and biscuits.
9. Use almond flour as a substitute for traditional grains.
10. Avoid starches like potatoes, but use cauliflower as a alternative.
11. Consume at least 7 cups of vegetables, which are exempt from carb limits.
12. Examples of allowed vegetables include bell peppers, cabbage, broccoli, kale, and more.
**Protein and Fat**
13. Consume moderate protein amounts (3-8 oz, depending on size, metabolism, and age).
14. Use the palm of your hand as a rough guide for protein serving size.
15. Allowed protein sources include meat, fish, chicken, seafood, eggs, cheese, and nuts (if no allergy).
16. Choose protein sources with more fat to help with insulin levels.
17. Higher fat diet means more calories come from fat than protein and carbs.
**Eating Schedule**
18. Eat less frequently to lower insulin levels.
19. Don't eat unless truly hungry (distinguish between hunger and habit).
20. Skipping breakfast is recommended, with an option to gradually delay it.
21. Drink coffee with butter or MCT oil to aid in ketone production and satisfaction.
22. Be aware of a potential temporary hunger spike around 8 am due to cortisol.
23. Avoid snacking, as it stimulates hunger; add more fat to meals if needed.
24. Allowable beverages include water, tea, and coffee without sugar.
**Sample Schedule**
25. Example eating window: first meal at noon, second meal at 6 pm (6-hour window, 18-hour fast).