A Beginner's Guide to Keto or Ketogenic Diet for Weight LossObesity has been a major health issue and the majority of people are suffering with all over the world because of it. Due to changed lifestyle practices and lack of indulging into healthy habits people are suffering from overweight.

Excessive body weight is not only bad for our lifestyle but also one of the major causes for the emergence of health issues such as hypothyroidism, diabetes, arthritis, and a lot more.

Excessive weight puts a lot of strain on our heart as well, it elevated our blood pressure and causes irregularity in our heartbeats as well. Overweight causes heart attack as well.

The complications emerging due to overweight are of innumerable types. But all times overweight does not happen due to food habits. It can be due to extremely low metabolism rate which ultimately leads to fat build-up.

Metabolism rate influences our body’s capability to burn fat effectively when it is incapable to do so no matter what we eat fat build-up will keep on happening.

How does the keto diet work for weight loss?

There are a lot of diet routines which doctors recommend people to follow in order to effectively lose weight in the shortest possible time. The ketogenic diet is one such diet which nowadays doctors recommend people to follow. This is a unique diet plan that focuses on carbohydrate cut out from the diet and consumption of only fats.

In ketogenic or keto diet, the carbohydrate intake is stopped instead fats are consumed so the body’s energy intake totally depends on the fat and protein intake, instead of glucose the body starts working on ketoses. Hence whatever fat is always present in the body is broken down along with whatever is being consumed. The ketogenic diet is reported to be an amazing procedure to enhance our metabolism rate.

The ketogenic diet works on the process of ketosis. Here the body uses ketoses molecules from the liver produced due to fat intake instead of glucose. Even doctors reported that the ketogenic diet works better than any diet routine when it comes to effectively get rid of fat.

Following a ketogenic diet for weight loss, one requires to draw a line before their sweet cravings since no sort of carbohydrate is allowed to be eaten.

How to start keto diet for weight loss?

In a ketogenic diet, the carbohydrate intake should be reduced to 75% which will be replaced with fats, the protein will constitute around 20% and only 5% will be carbohydrate.

In the beginning, following a ketogenic diet will be extremely hard, there will be excessive mood swings, fatigue, nausea and also depression at times. But once the body is habituated with the eating pattern everything seems to fall into place and the weight loss will also be successfully happening.

Ketogenic Diet Do’s

What to consume while on ketogenic diet?

  • Eggs
  • Meat
  • Chicken
  • Sausages
  • Full cream dairy items
  • Butter
  • Fatty fishes such as salmon, mackerel, etc.
  • Cheese like mozzarella, feta, cheddar, goat cheese as well as cream cheese
  • Dry fruits such as cashews, walnuts, apricots, almonds, etc.
  • Cottage cheese
  • Oils such as olive oil, coconut oil, sesame oil, avocado oil
  • Avocadoes
  • Non-carbohydrate-containing vegetables such as broccoli, mushrooms, tomatoes, garlic, all sorts of green vegetables, peppers, etc.

Keto diet menu plan for weight loss


  • Scrambled eggs,
  • chicken sausages or pork sausages,
  • lemon juice tonic water made by mixing lemon juice and only water


  • 1 small bread, chicken salad with green vegetables and avocado
  • You can also go for grilled chicken or a Greek salad as well.


  • Sausage and cheese dips
  • Pizza with a crust made out of chicken
  • Cheese balls


  • Smoked salmon and some salad with avocadoes

Ketogenic Diet Don’ts

Food items to be avoided while on a ketogenic diet

  • Starchy vegetables such as potatoes, cauliflower, pumpkin, etc.
  • Bread
  • Rice
  • Milk chocolate
  • Sweet fruits such as mango, pineapple, bananas etc.
  • Fruit juices
  • Ice creams
  • Sugary beverages and cold drinks
  • Pasta
  • Beer
  • Barbeque sauce, sugary salad dressing
  • Honey
  • Beans and pulses

Even though ketogenic diet wants us to consume fats and proteins yet there are still some filtrations required because not all type of fats and proteins are authentic and can hamper our whole process of weight loss by following the ketogenic diet.

Items such as fast food, processed meat such as hot dogs and packed cooked meats, artificially colored and flavored food items, juices, degraded quality fats such as margarine, vegetable fats, etc should be avoided strictly. These will deteriorate your health and make you unfit for the ketogenic diet for weight loss.

Keto diet might sound amazing for losing weight but it has many side effects on our system as well. It sometimes intoxicates our body and leads to liver failure as well as kidney failure. It influences our mental health as well. It makes people irritated and depressed at times as well.

Too much of protein consumption causes uric acid build-up which leads to water retention and swelling of body parts and causing joint pains as well. people often consume a lot of caffeine while on a ketogenic diet, it helps them to keep their stomach full without eating much but it is extremely harmful to health. It causes elevation of heart rate, body temperature and influences the sleep cycle as well.

In the ketogenic diet process, sleep is very important as our body is influenced by the rate of metabolism which only functions when we provide full relaxation to our body. Hence, consuming too much caffeine is extremely harmful, it will cause fewer benefits and more harm. It just makes the situation even worse which we will already feel while being on a keto diet.

It is a myth that by only putting a restriction on our diet we will lose weight. No matter what diet we follow to be that ketogenic diet or anything else, exercising daily is extremely important. Exercising will only help in getting rid of all the excess fats we are consuming and also will help in utilizing the protein we are eating.