Ketosis Diet for Beginners

The basics of the ketosis diet

The defining characteristic of a ketosis diet is extreme carbohydrate restriction. It differs from many other low carb diets in that daily net carbohydrates remain extremely low (generally less than 30 g). This puts the body in a metabolic state called ketosis (for more information on this body state, read "What is ketosis"), where the body burns fat for energy instead of carbohydrates. The actual maximum number of net carbohydrates that can remain in ketosis will differ for each individual depending on a variety of factors that include size and level of exercise.

To balance macronutrient intake, a person on the ketosis diet should consume most of their calories from fat and a moderate amount of protein. For detailed instructions to establish a personalized macronutrient profile, read "How to set up a Keto diet plan".

This type of diet has been used since the early twentieth century to treat epilepsy and can be an effective treatment for other diseases. Patients who received these treatments began to notice the rapid weight and fat loss as a notable side effect. Therefore, the popularity of carbohydrate-restricted diets began to grow until they became very popular in the 1970s. However, due to the lack of peer-reviewed scientific studies, particularly long-term studies, there was some concern about health risks. In recent years, there has been an increasing number of long-term studies that suggest that a ketogenic diet is not only safe but that it can actually improve overall health and is the most effective fat loss diet. For more discussion about health problems, read Is ketosis dangerous?


The standard ketogenic diet (SKD diet) is a long-term reduced carbohydrate diet for people who do not perform high-intensity activities, such as weightlifting or heavy cardio, but still want to reduce weight and body fat percentage. Although this diet alone is extremely effective for initial weight loss, the results can be accelerated with the addition of exercise. If you can perform weightlifting or intense cardio, you should use an advanced variation of the diet. Athletes, bodybuilders and those interested in achieving the thin and torn appearance of a physical fitness model should apply a cyclic ketogenic diet (CKD diet) or a directed ketogenic diet (TKD diet).


Before starting any diet, it is always important to learn the basics and scientific principles that provided the basis of the diet. That knowledge will allow you to determine if that specific diet plan is best for you. Following a ketogenic diet plan is no different! Therefore, be sure to read the different articles on this site and know the rules, potential symptoms and effects of ketosis before starting.

The goal of the keto diet plan and this whole method of weight loss depends on the fact that the dieter can control his diet and bring his body to a state of ketosis. But what exactly is ketosis? Well, read below for a more detailed description of what ketosis is and why it turns your body into a fat-burning machine.

How our body normally works

In today's society, our diets are made up of excess carbohydrates. When we ingest carbohydrates, our body uses them as the primary source of immediate energy or stores them in the liver and muscles as glycogen. The body stores these glycogen stores for long periods of fasting when it has not eaten anything. Therefore, generally, when people think they are burning fat by eating a fast diet, they are in fact burning through reserve glycogen stores that their body has saved for this purpose!

What is ketosis?

ketosis

Now you eat the exciting part! As soon as glycogen stores in the liver are depleted, the body will begin to burn fat through lipolysis and beta-oxidation to produce acetyl-CoA. The acetyl-CoA molecule is used in the liver to produce ketone bodies.

These ketone bodies are then used as the main source of energy for your body. In fact, one of the main signs of ketosis is the smell of acetone in the urine. This is due to the fact that ketone body acetone cannot be processed and, instead, is excreted in the urine. You can read more about how to know if you are in ketosis by reading the article "Will the signs of ketosis be obvious?"

So, to sum up, once you're in ketosis, your body will burn fat to produce ketone bodies for energy. And the longer it forces your body to produce ketone bodies, the longer it will be in a metabolic state to burn fat. Once you have reached your target weight, you can return to a moderate carbohydrate diet to maintain your ideal weight.

Hopefully, that has shed some light on what ketosis is. Entering ketosis requires a strict diet and careful carbohydrate counting. But, once you have reached this state, your body will become efficient in the use of fatty acids instead of glucose as energy. And in the end, you will see a constant and constant weight loss like no other diet plan you have tried!

How to configure a keto diet plan

Step 1: Determination of metabolic rate and caloric requirements

Many dieters make the mistake of starving in an attempt to lose fat through extreme caloric deficits. Although this method can produce short-term results, it causes a drop in the metabolic rate, which is counterproductive. This results in a rapid decrease in returns and a rapid recovery of weight after the end of the diet. Therefore, one of the most important components of a keto diet plan is to know your basal metabolic rate (BMR) and ensure that your caloric intake remains in the optimal area of ​​weight loss and fat.

The body constantly burns energy and generates heat through a process known as thermogenesis. Your BMR is the amount of energy (calories) that you would get through this process on a given day if you were at rest. Your total calorie expenditure is the sum of your BMR and the additional calories you burn through a physical activity during the day. Simply put, if you eat more calories than this total, you will gain weight, while if you eat fewer calories you will lose weight.

Step 2: Determine the target calories

There are 3,500 calories in a pound, which means that to lose a pound per week, you must eat 500 calories less than your maintenance number from Step 1. Although you can use a higher calorie deficit to lose weight more quickly, which suggests starting With this number Then, if you discovered that your BMR is 2500 calories per day, aim at 2000 calories per day to start.

Step 3: determine the macronutrient ratio

The proportion of macronutrients for a keto diet plan should be

65% calories from fat

30% protein calories

5% carbohydrate calories.

Proteins and carbohydrates have four calories per gram, while fat has nine calories per gram.

So, for a 2000-calorie diet, your macros should look like this:

65% fat = 1300 calories (144 grams)
30% protein = 600 calories (150 grams)
5% carbohydrates = 100 calories (25 grams)

Proteins and carbohydrates have four calories per gram, while fat has nine calories per gram.

So, for a 2000-calorie diet, your macros should look like this:

65% fat = 1300 calories (144 grams)
30% protein = 600 calories (150 grams)
5% carbohydrates = 100 calories (25 grams)

Step 4: follow for success

Step  4: Track Yourself for Success

Studies have shown that dieters who document and track their daily food intake are much more successful in achieving their goals.

Also, keep track of your weight at the beginning of each day and, more importantly, your body fat percentage. Many scales today have a measure of body fat included. Although body fat is notoriously difficult to measure accurately and different scales will have very variable numbers if you use the same method every day, all that matters is a downward trend.