A Low Carb Diet for Beginners

Starting a low carb diet can be difficult and overwhelming, especially for beginners. This guide will teach you all the steps you need to take start a low carb diet.


There are different reasons why people decide to avoid or limit the amount of carbohydrates they consume, and they are all good reasons. Although there are many low carb diets available, some are more effective, but one of the best low carb diets is the ketogenic diet.

  • What is a ketogenic diet?

A ketogenic diet or a keto diet consists of very low carbohydrates, moderate protein, and high fat and it’s one of the best diets to lose weight. It might sound too good to be true to many. Below, you will find how the ketogenic diet works.

The human body works like a car engine, and it needs the energy to function. A motor car uses gasoline in its engine while the human body needs glucose. Carbohydrate is the main food that breaks down to generate glucose, which becomes the energy the body needs to function properly. Since ketogenic diet focuses on “low-carbohydrate,” the body does not have enough carbohydrates to convert into glucose, so the body needs to use fat stored to create energy. Now, you must have known why the ketogenic diet is one of the best diets in the world and below, we will check out a quick guide ketogenic diet.

Limit your carb intake

The first step you need to take when you’re practicing ketogenic diet is to start removing items containing a high level of carbohydrates and sugars from your food, which should be reduced in your weekly diet. Start looking at the food in your kitchen, including snacks, baked goods and groceries you buy every week. You should also remove processed foods that contain high fructose corn syrup, refined white flour and other items that help increase glucose storage in your body.

Eat moderate protein

When you’re in keto, excessive protein consumption, depending on the level of tolerance of your body, can often lead to weight gain. Since our body converts excess protein into sugar, we have to calibrate the amount of protein we eat. This will also help you in your keto journey. To eat moderate protein, you have to first, recognize your daily protein tolerance level. Secondly, you need to choose your protein from organic foods.

Fat is important!

Basically, our bodies need energy to function properly. When we drastically reduce our carbohydrate consumption, our body will require another source of energy. Since protein is not an effective source of energy, our body will then use fat as a source of energy, and this is what ketogenic diet is all about. While on keto diet, any fat you consume is used to provide energy for the body. So eat fatty foods when you’re on keto diet. Be sure to know the difference between healthy fat and bad fat.

Drink enough water

While you’re practicing ketogenic diet, your body can hardly keep as much water as it needs, so proper hydration is needed. It is recommended an average adult consumes 2-3 liters of water in a day. A good indication of proper hydration is the color of your urine. If your urine is clear or light yellow, then your body is well hydrated.

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Franco Nero
Franco Nero

Franco defines itself as a person trapped in a sedentary lifestyle, however, he is an avid fitness "addict" and like, many more in his environment spends vast parts of his leisure time on a gym, running, cycling.

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the need for proper food

The food that we eat provides the body with what it needs. One of its most important jobs is to contribute to the body’s growth and repair. The body is made up of millions of cells. A large proportion of each cell consists of substances called proteins. Proteins are sometimes called the ‘building blocks’ of the body and without them the body cannot grow or repair itself. Some foods are particularly rich in protein, e.g. milk, fish, meat, eggs, cheese.

 Malnutrition is a major cause of serious illness worldwide.

Food for energy
The concept of ‘energy’, is somewhat difficult for many of us to grasp as we usually associate it with work or movement of some kind. In many cases we tend to relate energy to muscular work and we find difficult to explain ourselves that energy can be stored in materials like coal, oil and, in this case, food, and then released.

The release of energy from food through the process of digestion is what follow.
The food that we eat cannot be used by the body unless it has been changed into simple chemical materials; this happens as the food passes down the process of digestion and is turned into materials that can be absorbed by the body.

a good dietWhy does the body need energy?
At this stage, it would be sensible to remind ourselves that the body itself needs energy to keep ourselves alive and well by controlling the most basic functions such as:

  • keep the respiratory system working
  • keep the heart beating and the blood circulating in a proper manner
  • keep itself at the right temperature

Although all foods provide the body with energy, some are richer in starch, some in fats, same in oils than others and so on, all of these can be converted into energy by the body.

In addition to their body-building and energy giving properties, foods contain substances called minerals and vitamins which are essential to the healthy working of the body.

Discriminating from one or another and allowing the intake of safe doses is a good way to avoid non healthy foods and still getting the right amount of energy our body requires on a daily basis.

Let me know in the comments below.

I will be happy to read and reply all of your comments. also feel free to share on any of the Social Media listed below and start the "Conversation".
As always, thanks for popping in and see you soon.

about the author

Apart for being a busy IT executive, Tito has a passion for cooking for friends and family and is a first class wines connoisseur.