• THE DIVE by Swann Cardot

How To start A Keto Diet

Updated: Jul 16


The ketogenic diet, a high-fat and very low carb eating plan which puts your body in a state of .ketosis. That is what happens when your body’s carb-burning switches to a fat-burning one, which can cause weight loss and other benefits like steady energy level, deeper sleep...

Before you get started, here are a few things I find important to know.

Know What Foods to Eat

Make sure that you know what foods have mostly carbs, fat, and protein, so you can make the right choices. For instance, it’s not just bread, pasta, chips, cookies, candy, and ice cream that contain carbs. Beans may contain protein, but they’re also very high in carbohydrates. Fruit and veggies also mostly contain carbs. The only foods that don’t contain carbs are meat (protein) and pure fats, like butter and oils (including olive oil and coconut oil).


Examine Your Relationship With Fat

People are afraid of fat because they’ve been told that it has too many calories. To prepare for a high-fat diet, which can be uncomfortable at first, start making small adjustments to what you eat every day, like ordering a burger on lettuce leaves and subbing green veggies for fries. Instead of potatoes or rice with your meal, opt for a nonstarchy veggie. Start cooking with more oil, such as olive and avocado oil. Slowly start pushing out carbs and getting in fat. If you’re afraid of fat, a ketogenic diet won’t work for you.


Switch Up Your View of Protein

One of the most common misconceptions is that you can eat as much protein as you’d like. But this is not a diet where you watch carbs only, you also have to keep your protein intake moderate. Protein can be converted into glucose, and overeating protein can take your body out of ketosis. This is a mistake I personally made when I started switching to a ketogenic diet and eventually cut my protein intake in half. It’s helped my lose more weight, and has also improved my digestion and the apparence of my mid-section.


Try MCT Oil

I swear by MCT oil. It will boost your metabolism, help keep your hunger under control, giving you time to plan your next meal, especially if you like to do intermitted fasting like me.


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