Keto Diet Plan for Beginners
A ketogenic or keto diet is a low-carb diet, that can help you burn body fat more effectively. Many people have already experienced keto’s proven benefits for weight loss, health and performance. The Palto will teach you - keto for beginners - how to eat a keto diet based on real foods. The Palto’s provides you with visual guides, recipes, meal plans and a meal delivery service (if you located in Arizona) for ultra convenience, and more… The Palto website is all you need to succeed on a keto diet.
What is Keto
The keto in ketogenic diet comes from the fact that it allows the body to produce fuel called “ketones”. This is an alternative fuel source for the body, used when blood sugar (glucose) is low or depleted which is known as the state of ketosis.
Ketones are produced when you eat very few carbs (that are quickly broken down into blood sugar) and only moderate amounts of protein (excess protein can also be converted to blood sugar).
The liver produces ketones from fat. These ketones then serve as fuel throughout the brain and the body. Your brain consumes a lot of energy each day, and it is unable to run on fat directly. It can only run on blood sugar or ketones.
On a keto diet, your entire body switches its fuel supply to run mostly on stored fat. When insulin levels become low, fat burning can increase dramatically. If you are trying to lose weight this awesome, but there are also other benefits. Such benefits include you not being as hungry and a steady supply of energy which helps keep you alert and focused. When the body produces ketones, it enters into a process called ketosis, this can be maintained indefinitely.
Keto Diet Explained
There are five variations of the Ketogenic Diet which have been published in medical literature as effective treatments for diseases that have an underlying metabolic dysregulation, such as epilepsy, cancer, and Alzheimer’s. The original Ketogenic Therapy, known as the classic Ketogenic Diet, or classic Keto for short, was designed in 1923 by Dr. Russell Wilder at the Mayo Clinic for the treatment of epilepsy. All Ketogenic Diets are a variation of classic Keto, which is the most strict, seen by it’s ratio of fat to protein and carbs, also called the macronutrient ratio. Classic Keto carries a 4:1 ratio, which means that there are four parts fat for every one part protein and carb. Since fat has a higher caloric content versus protein and carb (fat has 9 calories per gram, while both protein and carb have just 4 calories per gram), 90% of calories come from fat in a classic Ketogenic Diet, while 6% come from protein, and 4% come from carb. The main difference between the five types of Ketogenic Diets is this macronutrient ratio.
All Ketogenic Diets are high in fat, adequate in protein and low in carbohydrates. This combination changes the way energy is used in the body, converting fat into fatty acids and ketones in the liver. When there is an elevated level of ketones in the blood, one is in a state of ketosis, which has a variety of therapeutic benefits for the sick and healthy alike. In addition to the macronutrient ratio, the frequency of eating can influence ketosis. More specifically, a practice called intermittent fasting, which reduces the window of time a person eats throughout the day, can help in obtaining and sustaining ketosis. When the eating window is shortened, the body is forced to access energy from its own fat stores rather than calories directly from the diet.
The chart below outlines the macronutrient ratios and their caloric percentage counterpart for different variations of the ketogenic diet.
Ketogenic Diet Macronutrients; Percent of Total Calories
Classic Keto (4:1)
Modified Keto (3:1)
Modified Keto (2:1)
Modified Keto (1:1)
MCT Oil (1.9:1)
* 50% MCT / 21% LCT : MCT stands for medium chain triglycerides, LCT stands for long chain triglycerides
Side Effects of Keto
There is a known side effect to the keto diet known as the “keto flu”. The keto flu is caused by your body’s transition from burning sugar to burning fat for most of its energy needs. Switching from a high-carb diet to a very-low-carb diet lowers insulin levels in your body. This is not only healthy but also one of the primary goals of a ketogenic diet. When insulin levels are very low, your liver begins converting fat into ketones, which most of your cells can use in place of glucose. When your body is mainly using ketones and fat for energy, you’re in a state of ketosis. To read more about the keto flu and more click the link.
Keto Diet Food List
What to eat on a Keto Diet
Here are typical foods to enjoy on a Keto diet. The numbers are net carbs, i.e. digestible carbs, per 100 grams. The Palto prefers that you eliminate dairy from your diet however this is our exception and not the rule.
To remain in ketosis, the lower the carb count the better:
What not to eat on a Keto Diet
Here’s what you should avoid on a keto diet – carb and starches turn into sugar. This includes starchy foods like bread, pasta, rice and potatoes. These foods are very high-carbs and will keep you from getting into ketosis.
This means that on a keto diet you’ll need to avoid sugary foods completely, as well as starchy foods like bread, pasta, rice, potatoes and more. Also avoid processed foods, and instead follow the advice from the The Palto provides.
What To Drink On A Keto Diet
Many of our customers ask us what should I drink on a keto diet? Water is the perfect drink, and coffee or tea are fine too. Ideally, use no sweeteners, especially not sugar. We don’t recommend dairy however it is ok for a small amount of milk or cream in your coffee or tea.
For more detailed information take a look at our complete guide to keto drinks.
Implementing the keto diet can present difficulties if you don’t have a professional due to the time commitment involved in measuring and planning meals. Since any unplanned eating can potentially break the nutritional balance required, some people find the discipline needed to maintain the diet challenging and unpleasant.
The typically keto diet is a 4:1 ratio, but people who are older than 12 years, or who are obese may start on a 3:1 ratio (view chart above to check ratios). The protein levels are set to allow for growth and body maintenance and are around 1 g of protein for each kg of body weight. Lastly, the amount of carbohydrate is set according to what allowance is left while maintaining the chosen ratio.
This is one of the main reasons why The Palto was created. We take the thinking out of it, when you join our membership we provide meal plans, meal recipes and more. If you are located in Arizona we can prep and delivery fresh meal to your door weekly. Try our membership for FREE for 14 days.
MCT Oil Keto
Normal dietary fat contains mostly long-chain triglycerides (LCTs). Medium-chain triglycerides (MCTs) are more ketogenic than LCTs because they generate more ketones per unit of energy when metabolized. Their use allows for a diet with a lower proportion of fat and a greater proportion of protein and carbohydrate, leading to more food choices and larger portion sizes. The original MCT diet developed by Peter Huttenlocher in the 1970s derived 60% of its calories from MCT oil. Consuming that quantity of MCT oil caused abdominal cramps, diarrhea, and vomiting in some people. A figure of 45% is regarded as a balance between achieving good ketosis and minimizing gastrointestinal complaints. The classical and modified MCT ketogenic diets are equally effective and differences in tolerability are not statistically significant. The MCT diet is less popular in the United States; MCT oil is more expensive than other dietary fats and is not covered by insurance companies.
Low Glycemic Index Treatment Keto
The low glycaemic index treatment (LGIT) is an attempt to achieve the stable blood glucose levels seen in people on the classic ketogenic diet while using a much less restrictive regimen. The hypothesis is that stable blood glucose may be one of the mechanisms of action involved in the ketogenic diet, which occurs because the absorption of the limited carbohydrates is slowed by the high fat content.
Benefits of Eating A Keto Diet
The benefits of a ketogenic diet are similar to those of other low-carb diets, but it appears to be more powerful than liberal low-carb diets. The keto diet is like a strict, super-charged, low-carb diet, maximizing the benefits. However, it can also be harder to do.
Turning your body into a fat-burning machine, for maxium weight loss. Fat burning is significantly increased, while insulin levels drop greatly. This appears to make it far easier for body fat loss to occur, without hunger.
Scientific studies show that, compared to other diets, low-carb and keto diets result in more effective weight loss.
On a keto diet you’re likely to gain a new control over your appetite. When your body burns fat 24-7, it has constant access to weeks or months of stored energy, significantly reducing feelings of hunger. It’s a very common experience, and studies prove it.
This makes it easy to eat less and lose excess weight – just wait until you’re hungry before you eat. It also makes intermittent fasting easier, something that can super-charge efforts to reverse type 2 diabetes and speed up weight loss, beyond the effect of keto only.
Energy and Mental Performance
Some people use ketogenic diets specifically for increased mental performance. Also, it’s common for people to experience an increase in energy when in ketosis.
On keto, the brain doesn’t need dietary carbs. It’s fueled 24-7 by ketones, an effective brain fuel.
Therefore, ketosis results in a steady flow fuel source to the brain. This may sometimes result in improved focus and concentration, and resolution of brain fog, with improved mental clarity.
More Possible Benefits
The benefits above are the most common ones. But there are others that are potentially even more surprising and life changing. Did you know that a keto diet can help treat high blood pressure, control blood sugar and reverse type 2 diabetes, improve health markers, increase physical endurance, may result in less acne, may help control migraine, might help with certain mental health issues and more.
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