Keto Diet For Weight Loss – Beginners – Obesity / Overweight

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The Keto Diet: Beginner’s Guide To Keto

Keto Diet is important for an obese or overweight person as in today’s world there are many people who are affected due to it. According to the studies of 2013-14:

  • More than 1 in 3 adults were considered overweight (BMI between 25 – 29.9).
  • More than 1 in 3 adults were considered as obesity (BMI above 30+).
  • About 1 in 13 adults were considered to have extreme obesity (BMI above 40+).

   Keto Diet    

Understanding obesity and Overweight is not a big deal. Obesity means if a person’s Body Mass Index is more than 30 then he/she is called Obese. And if a person’s BMI is below 30 but above 25 he/she is considered to be Overweight.

In today’s world, obesity leads to many diseases and has become one of the world’s biggest problems.

In other words, obesity is the result of an imbalance between the calories consumed and calories burnt.

The Keto Diet somehow helps in reducing obesity and overweight.

According to studies, about 30% of the world’s population (above 2 billion people) are obese or overweight.

What is a Keto or Ketogenic Diet?

A Keto Diet which is also known as Ketogenic Diet. It is low in carbs, moderate in protein, and high in fat.

As carbs reduce and fat increases, the body enters into a metabolic state called Ketosis. Then the body starts burning fat into ketones and again which supply energy for the brain.

After a few days, the body and brain become very efficient at burning fat and ketones instead of carbs.

Staple foods on a keto diet for a non-veg:

  • meat.
  • fish.
  • eggs.

Staple foods on a keto diet for vegan:

  • cheese.
  • butter.
  • oil.
  • low carbs vegetables.
  • avocados.
  • nuts.

Studies have found that a keto diet is quite effective for weight loss and many more like Diabetes, Alzheimer, etc. But here we will discuss only weight loss and if you want to know about Diabetes or Alzheimer let us know in the comment section below.

A keto diet limits carbs to 20-50 grams per day and helps you reduce weight as soon as possible.

Here are best foods to eat on a keto diet:

Foods To Eat On Keto


Cheese is very nutritious for our body. It is a great source of calcium, fat, protein, and vitamins A and B-12.

These are very low in carbs and high in fat which further makes them best for the keto diet. Cheese is made of milk so it is high in saturated fat. It is also states that eating cheese can reduce the loss of muscle mass.

Cheese On Keto Diet

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  • Calcium present in the cheese can enhance dental health.
  • Omega-3 fatty acids present in cheese believed to benefit the cardiovascular system.
  • Calcium, protein, magnesium, zinc present in cheese leads to better bone development.
Where To Buy It

You can buy it from local general stores and also online from amazon.

Butter and Cream

Butter and Cream are good fats to include on a ketogenic diet because these contain only a minimal amount of carbs each meal.

For many years, butter and cream were believed to cause or contribute to heart disease again due to their high saturated fat.

Some studies also suggest that moderate eating of high-fat dairy products may possibly reduce the risk of heart attack and stroke.


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  • Butter protects against tooth decay.
  • Great source of Vitamin A and K.
  • It is also a source of iodine in a highly absorbable form.
Where To Buy It

You can buy it from local general stores and also online from amazon. Here is the link to buy for an Indian and for an American and other countries

Dark Chocolate and Cocoa Powder

I think we all love dark chocolate and cocoa. We love the taste the cocoa on every dish. But most of us don’t know that these also have a delicious source of antioxidants.

Dark chocolate contains flavanols, which might reduce the risk of heart disease by lowering blood pressure.


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Surprisingly, chocolate can be part of a keto diet. However, it’s important to choose dark chocolate that contains a minimum of 70% cocoa solids, and more than 70% is perfect.

One ounce that is 28 grams of unsweetened chocolate has 3 grams of net carbs.

Where To Buy It

You can buy it from local general stores and also online from amazon. Here is the link to buy for an Indian and for an American and other countries


And the most awaited food which we all might be waiting is the egg.

This is one of the healthiest and delicious foods we had. One egg contains less than 6 grams of protein and less than 1 gram of carbs making it ideal for the keto diet.


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Some of us have heard that to remove the yolk but yolk contains most of the nutrients which are beneficial for our body. As it contains various types of proteins, various vitamins (B, B6, B12, D), selenium, and minerals such as zinc, copper, and iron. These all lead to better eye health, healthy pregnancy, a healthy immune system, lower risk of heart disease, and many more.

Where To Buy It

You can buy it from local general stores and also online from amazon.


Choose vegetables growing above the ground mainly leafy and green vegetables like cauliflower, broccoli, avocado, cabbage, etc.

These vegetables provide the body with the most antioxidant protection and fiber. Avoid eating under the ground vegetables where you are on a keto diet.

Ketogenic Diet

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Vegetables are one of the tasty foods that you can eat when we are on keto. Fry the vegetables you choose in a pan with butter and plenty of olive oil. So, vegetables are the best source of tasty foods while you are on keto.

Where To Buy It

You can buy it from local general stores and also online from amazon.


Meat For Keto

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Meats that are not processed have low carb and keto-friendly nutrients, and organic and grass-fed meat might be even healthier for keto. Remember that keto is a higher-fat diet, not high in protein, so you don’t need huge amounts of meat for it. Excess protein can be converted to glucose, which could make it harder for some people to get into ketosis stage, especially when starting out and with high levels of insulin resistance.

Where To Buy It

You can buy it from local general stores and also online from amazon.

Coconut Oil

Coconut oil has nutritious properties that make it best for a ketogenic diet. It contains medium-chain triglycerides (MCT).

Coconut Oil

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MCT is converted in the liver to ketones which are responsible for putting a person into the process of ketosis (which includes low carbohydrates and high fat). Coconut Oil increases the ketone levels in people with Alzheimer’s disease.

Coconut Oil may help obese/overweight adults lose weight and belly fat.

Where To Buy It

You can buy it from local general stores and also online from amazon. Here is the link to buy for an Indian and for an American and other countries

Things To Avoid On A Keto

Here are few foods you should avoid while you are on a keto diet.

  • Juices.
  • Sweetened Yogurt.
  • Chips.
  • Grains.

Let us here this one by one why these all are not a keto-friendly things to eat:


Avoid drinks that are sweet in nature (like soda) and fruit juice (even 100 percent juice). Because they all are packed with sugar, and thus carbohydrates.

You can use diet soda instead of these sweetened juice.

But we know you are fond of beer, so we have a surprise for you .You can enjoy beer but in moderation on a low-carb diet.

Sweetened Yogurt

Plain Greek yogurt and cottage cheeses are healthy, high-protein foods and low carbs that make it keto-friendly to use. Avoid other sweetened yogurt as others have more carbs.


Chips, crackers and other oily foods or any other processed foods leads to high carbs and also low in fiber, which is not a keto-friendly thing you should take on a keto diet.


Cereal, rice, pasta, bread, and beer are high in carbohydrates and low in protein. Sugary breakfast cereals and healthy whole-grain cereals are high in carbohydrates too and should be avoided when you are on a keto diet.

Who Should Avoid A Keto Diet

Though you can get many benefits being on a keto diet but there are some of the disadvantages for some people who have some diseases also:

  • People with type 1 Diabetes: These individuals are insulin-dependent, and a keto diet could lower their blood sugar to dangerous levels, so they should not be on a keto diet.
  • People who have had their Gallbladder Removed.
  • A Person having Multiple Sclerosis (MS).
  • Persons with Thyroid Disease.
  • People with a history of Eating Disorders.

For more information on this, you can check other websites or blogs too on the internet.

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