What Is the Keto Diet: Basic Guide for Beginners

What if you were told that you can lose fat by eating avocado, eggs, and cheese? It sounds strange, but it is real. That is how the story begins for many who have heard about this famous way of eating and wonder what the keto diet is.

If you are also curious about this low-carb, high-fat lifestyle, here we explain everything you need to know to get started without complicating things.

The ketogenic diet—or simply “keto”—is a way of eating that completely changes the way your body gets energy. Instead of using glucose (sugar) as its main source, it starts using fat. This change is called ketosis.

To achieve this, carbohydrates are greatly reduced (bread, pasta, rice, sugar...) and healthy fats are increased (avocado, olive oil, nuts). A moderate amount of protein is also consumed (chicken, fish, eggs...).

So, if you were wondering what the keto diet is or what the keto diet consists of, the short answer would be: a diet that trains your body to burn fat instead of sugar.

Like any diet, it has its pros and cons. What matters is knowing them well in order to make informed decisions.

• Fat loss: many people follow it to lose weight sustainably.

• More mental energy: by stabilizing blood sugar, concentration improves.

• Fewer cravings: fat is more satiating than carbohydrates, which is why you eat less without effort.
  
  

• Lack of fiber: if not planned properly, you may have digestive issues.

• Nutrient deficiency: eliminating entire food groups can lead to deficiencies.
  “Keto flu”: in the first few days, some people feel tired, have headaches, or become irritable as they adjust to the change.
  
  

That is why it is essential to do it properly, with information, support if needed, and products that fit this lifestyle, such as creamers healthy coffee add-ins, ideal for those following a keto diet.

You do not need to do everything at once. These steps can help you get started without feeling overwhelmed:

1. Reduce carbohydrates gradually: start by cutting out added sugars and white bread.

2. Increase healthy fats: coconut oil, nuts, fatty fish, and avocado are your new allies.

3. Plan your meals: avoid “snacking” with keto snacks such as olives, hard-boiled eggs, or sugar-free nut butter.

4. Drink plenty of water: the keto diet may cause you to lose fluids at first. Hydration is key.

5. Include probiotics and fiber: maintaining gut health is essential. You can support it with supplements or fiber-rich foods.
   
   

Some frequently asked questions from our customers: 

How many carbohydrates can you eat on the keto diet?
Ideally, you should not exceed 20-50 grams per day, but it depends on each person. Consult a professional if you have questions.

Can I follow the keto diet if I am vegetarian?
Yes, although it is more challenging. There are options such as tofu, nuts, seeds, eggs, and cheeses that can help you.

How long can you follow the keto diet?

There is no exact limit. However, it is not recommended to follow it long term unless under explicit medical advice. Our body uses carbohydrates as its main source of energy, and it is not advisable to reduce them excessively indefinitely. What is recommended for everyone is to replace refined, low-nutrient carbohydrates (bread, pasta, snacks...) with whole, fiber-rich ones (tubers, vegetables, fruits...). The important thing is to listen to your body and review your health goals. 

Can anyone follow it?

Any healthy person can follow it, but as mentioned above, there are currently no studies that have proven its long-term safety. It is not recommended for people with certain conditions or for pregnant women. In any case, you should always consult a healthcare professional.

Now that you know what the keto diet is, its benefits, and how to get started, you have a clearer idea of whether it is right for you. It is not a miracle diet, but it can be a useful tool to help improve your health and energy if followed properly. 

Remember: knowledge is power, and eating well does not have to be boring.