Are you looking for a new diet? There are so many diets that it is probably difficult to know which one is right for you.

For those whose nutritional goal is not only to lose weight but also to be healthier, fitter, and more active and achieve optimal health, Keto may be the right choice for you.

It’s also called that the ketogenic or ketogenic diet is a low carbohydrate diet, a high-fat diet that has been developed to produce a high level of energy and stamina.

Perfect for anyone who wants to try this diet, this Keto diet for beginners will show you what to expect, how to prepare, how to participate, and much more.


Fitscale Keto Diet

What is Ketogenic Diet and Keto Diet?


As already mentioned, the ketogenic diet is known primarily as a low-carbohydrate and high-fat diet. The basis of nutrition is what happens when you eat something rich in carbohydrates and how it affects your body and its ability to produce glucose and insulin. Glucose is a molecule that transforms your body into energy. Insulin is created to facilitate the treatment of glucose that is already present in the blood. Insulin helps to absorb glucose throughout the body and provides the necessary energy.

When glucose is used as the primary energy source, no fat is needed and stored. However, if you follow a keto diet, you reduce carbohydrate intake, which puts your body in a state called ketosis. In summary, ketosis is a natural process of the body that helps it to survive and thrive when food consumption is low. During ketosis, your body produces ketones that are derived from broken fats in the liver.

The keto diet aims to force your body into this metabolic state where fats are naturally broken down to survive. However, Keto ensures that you eat and eat well while enjoying the benefits of this reserved metabolic state.

Fitscale Keto diet Begin

How to Begin Keto Diet


Now that you know what Keto is, how do you start it? Where does it start? It’s still a bit confusing to create a new diet, but there are some places where you can begin to Keto. Since this diet is pretty simple, what you do and what you do not eat (which we’ll see later), you can start research. It’s right to read just this article is a great start.

Before you continue, you must first understand how this diet works, why it works, and what you can do for your health. For example, you might have health issues, such as allergy or sensitivity to certain foods that make Keto a wrong choice for you.

Therefore, make an appointment with your doctor to discuss this, run some tests to determine possible allergies, and follow all other necessary procedures to make sure your new diet is a good idea. As the old saying goes, prevention is better than cure.

What Do You Eat on a Keto Diet?


Your keto diet requires a lot of planning before you can start officially. In the beginning, you will need a ready-to-use nutritional plan, enough food in your fridge and pantry, and a calendar to introduce ketosis. The speed with which you want to reach this state determines what you eat. The more you limit your carbohydrate intake, the faster the Keto begins.

In this sense, you should avoid or at least severely restrict the following foods: vegetables, nuts, dairy products, bread, pasta, cereals, starch (potatoes, beans, etc.) or fruit. However, you can still eat avocados and berries in small quantities. 

Other foods you should not eat include: 

  • Sugar, Honey
  • Fruit: Apples, Banana 
  • Grains: Bread, Wheat, Rice
Fitscale Keto

Benefits of a Ketogenic Diet


Weight Loss / Regulation :

Because the keto diet uses stored fat as an energy source, you can expect weight loss during this diet. For those who want to lose fat, Keto is much more useful than low-fat diets or even high-carbohydrate diets.


Glucose Control :

The keto diet naturally lowers blood sugar levels by the type of food you eat. If you are pre-diabetic or have type II diabetes, you may already have been advised of a ketogenic diet. If you do not have diabetes, Keto can reduce the risk you are exposed to at any time.


Stabilized hunger and more Energy :

Ketosis makes your body a reliable source of energy and gives you more strength throughout the day. Also, high-fat and glycemic foods in the keto diet provide a slow release of energy, so you feel full for longer.


Cholesterol and Blood Pressure :

The ketogenic diet can help improve triglyceride and cholesterol levels. A low-carbohydrate and high-fat diet can help raise HDL levels and lower the concentration of LDL particles, which can help improve blood pressure.



Many people who start with the ketogenic diet quickly realize that their health is improving. Studies indicate that the ketogenic diet supports the balance of hormones, resulting in clearer skin.


Although Keto has many benefits, this diet also carries hazards(Dangers).

Dangers of a Ketogenic Diet


At the end of the ketosis, the spectrum is a process called ketoacidosis. In contrast to ketosis, ketoacidosis is not natural, i.e. it would never enter the body if ketosis is naturally induced. The keto diet can cause ketoacidosis in some cases but is very unlikely.

Ketoacidosis is a metabolic state characterized by a high concentration of ketone bodies, which are formed by the breakdown of fatty acids. During ketoacidosis, the body can not regulate ketone production, resulting in a high concentration of keto acids and a decrease in blood pH. Ketoacidosis can be deadly.