Diet

Tips For Starting The Keto Diet | Update

Tips For Starting The Keto Diet – Welcome to the Dipbar Fitness Center. Here we provide various information about healthy living from fitness, choosing healthy foods to healthy lifestyles. The hope, of course, hopefully this information can provide knowledge and guidance for you to live healthier. The key to understanding this article is ketogenic diet in category Diet. Happy reading or watching the video.

Title: Tips For Starting The Keto Diet | Dipbar Fitness Center
Link: Tips For Starting The Keto Diet | Dipbar Fitness Center

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Tips For Starting The Keto Diet | Dipbar Fitness Center

In nutrition, diet is the sum of food consumed by a person or other organism. The word diet often implies the use of specific intake of nutrition for health or weight-management reasons (with the two often being related). Although humans are omnivores, each culture and each person holds some food preferences or some food taboos. This may be due to personal tastes or ethical reasons. Individual dietary choices may be more or less healthy.

Complete nutrition requires ingestion and absorption of vitamins, minerals, essential amino acids from protein and essential fatty acids from fat-containing food, also food energy in the form of carbohydrate, protein, and fat. Dietary habits and choices play a significant role in the quality of life, health and longevity.



There are thousands of diets. Some are for losing weight, while others are for gaining weight, lowering cholesterol, living a long and healthful life, and many other reasons.

A diet is best described as a fixed plan of eating and drinking where the type and amount of food are planned out in order to achieve weight loss or follow a particular lifestyle.

Here are some diets that are popular in the community

1. Mediterranean diet
The emphasis is on lots of plant foods, fresh fruits as dessert, beans, nuts, whole grains, seeds, olive oil as the main source of dietary fats. Cheese and yogurts are the main dairy foods. The diet also includes moderate amounts of fish and poultry, up to about four eggs per week, small amounts of red meat, and low to moderate amounts of wine.

2. Raw food diet
The raw food diet, or raw foodism, involves consuming foods and drinks that are not processed, are completely plant-based, and ideally organic.

3. Vegan diet
Veganism is more of a way of life and a philosophy than a diet. A vegan does not eat anything that is animal-based, including eggs, dairy, and honey. Vegans do not usually adopt veganism just for health reasons, but also for environmental, ethical, and compassionate reasons.

4. Vegetarian diet
The majority of vegetarians are lacto-ovo vegetarians, in other words, they do not eat animal-based foods, except for eggs, dairy, and honey.

Studies over the last few years have shown that vegetarians have a lower body weight, suffer less from diseases, and typically have a longer life expectancy than people who eat meat.

5. Ketogenic diet
The ketogenic diet has been used for decades as a treatment for epilepsy and is also being explored for other uses. It involves reducing carbohydrate intake and upping fat intake. It sounds contrary to common sense, but it allows the body to burn fat as a fuel, rather than carbohydrates.

6. Atkins diet
The Atkins diet, or Atkins nutritional approach, focuses on controlling the levels of insulin in the body through a low-carbohydrate diet.



If people consume large amounts of refined carbohydrates, their insulin levels rise and fall rapidly. Rising insulin levels trigger the body to store energy from the food that is consumed, making it less likely that the body will use stored fat as a source of energy.

Therefore, people on the Atkins diet avoid carbohydrates but can eat as much protein and fat as they like.
Although popular for some time, the Atkins Diet comes with certain risks. Individuals considering the Atkins Diet should speak with their doctor.

A healthy diet may improve or maintain optimal health. In developed countries, affluence enables unconstrained caloric intake and possibly inappropriate food choices.



Health agencies recommend that people maintain a normal weight by limiting consumption of energy-dense foods and sugary drinks, eating plant-based food, limiting consumption of red and processed meat, and limiting alcohol intake.

The Dietary Guidelines for Americans is an evidence-based information source that policy makers and health professionals use to advise the general public about healthy nutrition.









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45 Comments

  1. I'm a marathon runner. Is it possible to fuel up properly via a keto diet?
    The only form of no carbs that I've tried was a week of mild-depletion to get ready to carb load. I went through some of the same side effects of mild nausea and cravings. Thoughts or suggestions?

  2. I hope this question isn’t too specific, but it’s pertaining to macros while on a keto diet. I’ve been eating keto for the last several months with very good results, not to mention I love the way I feel while eating a high fat diet. But, I also workout with weights and cardio 5-6 days a week. Instead of using the typical 75% fat, 20% protein, and 5% carbs macro breakdown, I’ve been eating 65% fat, 30% protein, and 5% carbs. By using this breakdown, I’m still under 20 net carbs and protein is about 120 grams. I want to keep my protein intake higher than the standard keto breakdown due to working out. Is my protein intake something I should be concerned about or are my adjustments too minor to even worry about?

    Just an FYI, my current macro breakdown keeps me in ketosis.

  3. I'm almost avoiding processed sugar ( exept bitter chocolate little or sth in a coffee cup), my meals are mostly vegan except healthy food like curd sometimes. I love huge meals low carb and deserts of hundreds of strawberries.. and I kinda see it in the mirror and wondering how that could be lucky me beeing that spoiled in this lifetime lol. Welcome 2 my whole different content channel, Michèlle D.

  4. Whats your opinion on 'metabolic types' and diets that take a given individuals genetic heritage into account?

    I think it sounds pretty resonable to suppose that someone of African descent would have different food tolerences and requirements than someone of European or even mixed descent.
    I would love to hear your thoughts on this.

  5. Thank you for your continued education on this subject! Before I found Keto I felt like I was walking around trapped in a body I couldn’t understand. My mind was foggy, I was always bloated and uncomfortable in my skin. My digestive system was a mess and getting worse. I was addicted to carbs and I couldn’t understand for the life of me how I was always hungry when I had just eaten. Keto has changed my life! I still have a long way to go and IF makes a HUGE difference! Do your research people. Keto is not a fade diet but a way to heal your body from all of the damage the Standard American Diet has done to our bodies.

  6. Could you do a video on diets/macro splits that work well for someone who has had their gallbladder removed? I had mine removed and I'm not sure if there's things I shouldn't try because of that or if it's more of just listening to my body and going about it in a more intuitive way. Thanks 😊

  7. Hi Christine. I love your videos and love watching especially your Keto journey. I’ve been wondering if you could do a video about processed meats and selecting cooking oils. Is it safe to eat smoked and processed meats? Is it ok to use any type of oil for cooking meats or will there be carcinogens created if I use olive oil for example. Are charred meats and skins safe to eat? I’ve been wanting to get back into Keto but I can’t make up my mind about whether this is cause for concern in the Keto diet. I would love to hear your take on this. I very much value your expertise on the topic. ❤️

  8. im not on keto, just because its not for me. but i have been practicing eating the same amount of carbs as i do fat, adding more fat into my diet and i definitely see the difference in brain function! also, eating 3 big meals is a really good habit to get into for me aswell

  9. I love that you're getting so in depth with Keto. I've been doing it for about 6 or 7 months now and have lost 40lbs and I just loooooove how it makes me feel. People keep saying it's not sustainable but it totally is! These are people who are unwilling to give it a shot because they're so closed minded. You have such an open approach and I really appreciate it.

  10. Medical disclaimer: for those with heart conditions, diabetes, and seizures please consult your doctor before taking potassium and magnesium supplements. High levels of potassium can cause cardiac arrhythmias. High levels of magnesium can cause bradycardia (slow pumping of the heart) and low blood pressure. Insulin increases the amount of potassium in the blood. An imbalance of both magnesium and potassium can increase ones chance of heart attack and seizures.

  11. Hi Christine! I just wanna say salamat po for all the informational videos, you've really inspired me to turn my health around especially your videos on the Keto Diet. I was wondering, is spotting / irregular bleeding a normal thing for women when they first start Keto?

  12. @Gaugegirltraining Can you PLEASE watch this https://nutritionfacts.org/video/what-causes-insulin-resistance/ and tell us your thoughts? I was thinking about doing a full keto plan…but now I am concerned! I was even told by my doctor I need to go low carb because I was getting close to becoming pre-diabetic and with family members diagnosed with diabetes 2 and having PCOS. But it seems like others are saying that it's not carbs that are the cause of diabetes, but it's High Fat!!

  13. I think if it works for you then great but I honestly don't see how anyone could promote such a restrictive diet to a wide audience.. you mentioned you sat at around under 20 net carbs? A medium banana has 30 carbs? An apple has I0 carbs? oats have around 25 carbs per 50g? A sweet potato has 20 carbs per I00g? But these are foods that have nutritional value, yet this diet labels them as too 'high carb'. I couldn't imagine having to stick under 20-30g of carbs a day, having to check the carb content of everything I buy/eat then stressing out because I'm so limited. It's bizarre and can lead to a vulnerable person ti end up with disordered eating. not to mention most people who start keto have no idea about the different TYPES of fat, & as a result end up consuming way too much saturated fat, not enough of the healthier fats mono and poly unsaturated *also lacking in fibre as animal products contain zero*. I mean, do you by all means but we need more people promoting a balanced approach to eating rather than a super restrictive fad diet that just deprives your body of a main macronutrient – nothing wrong with carbs, it's about fitting them into your daily calorie intake. 😊👋

  14. Thank you love the video. I’ve been on keto for about three weeks and down almost 13 pounds. But I do miss my fruit I love fruit. I just wish they didn’t have so many carbs. If you have any suggestions on how to add fruit into a ketogenic diet that would be amazing. 😊

  15. I tried keto but I cant stand my headache and feel so weak I cant move to do my workout😢😢😢 so I stick to my IF and I feel more energytic. I can still eat whatever I want but in moderation😊 Not all are same body type. I am happy with my IF😊

  16. I did Atkins two years ago and lost about 16 pounds in two months. Around the same time I switched bc pills and 13 days later ended up with terrible anxiety and panic attacks that took quite some time to conquer. I was sure it was the mix of the low carb and bc switch. I got off the bc pills and sought medical testing since I believed hormones were to blame. I was then diagnosed pcos (diagnosed with bilateral cysts and hyperandroginism). Ugh. So I have a higher fasting glucose at 97 and insulin of 15.2. A1c is 4.7 so not diabetic but definitely insulin resistant. What are your thoughts on weight loss for pcos? So many say keto however I am concerned over anxiety. TIA!! 💪🏼❤️

  17. Hi Christine! Thanks so much for all of your amazing educational videos. My biggest issue is not knowing how much fat to log when cooking food in fat or going out to eat. I don’t want to be obsessive but I alway want to try and be accurate because I want to know what works for my body and learn. Do you have any advise?

  18. Hello,
    I've been watching your Keto diet videos and I know fruit.. Is a no no. But some low in sugar like blueberries.. Is that OK. Or is it a definite no go for fruits…. I really want to do this diet. But I love Oranges Berries ans pomegranate, banana… Or a fruit smoothie.. I need to lose like 25 lbs to get back to my initial weight after I had a baby Feb 2017"..i really want to look good before next summer.. Every spring hits and I'm like. Ok I i got 3-5 Months to prep and lose weight…..
    And here comes June. & is here and gone now and I'm still 150lbs.. Like all my fat goes to my belly, boobs and back.. I wish it went past my belly to my butt or legs. Bc my legs are good. It's all my belly and upper body I have issues with… But what's ur suggestions about this situation with the fruits. Should I do keto. I can def not eat fruits.. I love bacon…im also confused on macros… Like how big portion sizes or is it until we r full? I don't want to over eat with with my 3meals. I do the fasting thing now. But it's whatever I want to eat lol a hoagie or mac n cheese etc. So the fasting thing wont be hard. It's portion size I guess.

    Ps.. Does the meats effect brain.. Or is vegan the best way for keto. Bc I heard people say once they got rid of meats with keto it was more successful.

  19. Been doing WW since November 2017 and lost 37 lbs but my thyroid showed up swollen as I applied cream. I am seeing a specialist to see how to treat it. I was told it is not cancer already. I am however in worse pain today as my fingers shoot pain and my body hurt. I also have arthritis. I heard Keto can reduce inflammation and I am worried to start Keto also because I dont' have my gallbladder anymore but I also know sugar can be terrible for liver. This is my little story. Great videos, thanks.

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