BO

NU
S
THE BEGINNER’S
GUIDE TO
KETO
Disclaimer

No information provided by PaleoHacks and/or the Author(s) in any recipe, book

and/or other PaleoHacks product or service is a substitute for medical advice or
treatment of any medical condition. The statements contained in this book have not
been evaluated by the Food and Drug Administration. The use of diet and nutrition to
control metabolic disorders and disease is a very complicated science and is not the
purpose of this book. This book is not intended to diagnose, treat, cure, or prevent any
disease. PaleoHacks strongly suggests that you use this information in consultation
with your doctor or other health professional. Before making any changes to your diet
or undertaking an exercise program, it is essential that you obtain clearance by your
physician/doctor. Use or viewing of any PaleoHacks recipe, article or other product or
service signifies your understanding and agreement to the disclaimer and acceptance
of these terms of use.

Copyright Notice

Copyright © 2022. All Rights Reserved

PaleoHacks, LLC retains 100% rights to this material and it may not be republished,
repackaged, and/or redistributed for any purpose whatsoever without the express
written consent from the owners of PaleoHacks, LLC.
contents.
What Is Keto?................................................................................................... 3

The Benefits of the Keto Diet.................................................. 3

Fat Loss............................................................................................................................ 3
Balancing Blood Sugar.............................................................................................. 3
Epilepsy Management............................................................................................... 4
Alternative Cancer Treatment................................................................................. 4
Improved Brain Function........................................................................................... 4

What You Need to Consider..................................................... 4

Your Diet Goals.............................................................................................................. 4

Your Exercise Routine................................................................................................. 4
Your Lifestyle.................................................................................................................. 4
Risk Factors..................................................................................................................... 5
The Research................................................................................................................. 5

Keto vs. Paleo vs. Keto-Paleo.................................................. 5

Keto Diet.......................................................................................................................... 5
Paleo Diet........................................................................................................................ 5
Keto-Paleo Diet............................................................................................................. 5

How to Kickstart Your Keto Diet.......................................... 7

Work with a Professional............................................................................................ 7

Stock Up on High-quality Ingredients.................................................................. 7
Prepare for Low Energy.............................................................................................. 7
Ultimate Keto Diet Food List.................................................... 7

What to Eat .................................................................................................................... 7

What to Avoid................................................................................................................. 9
Sugar Substitutes.......................................................................................................... 9
Supplements to Your Diet......................................................................................... 10

Keto Troubleshooting.......................................................................... 10
Combat the Keto Flu................................................................................................... 10
Know When Your Keto Diet Needs Help............................................................. 10
Why You Can’t Reach Ketosis.................................................................................. 11

Is Keto Right for You?........................................................................... 11

Additional Resources.......................................................................... 12
What Is Keto?
Bacon, butter, and Bulletproof coffee—all buzz words associated with the Keto Diet.
No doubt, you’ve heard about Keto, as the diet is at the peak of its popularity. But
what do you actually know about it?

The Beginner’s Guide to Keto is here to set the record straight and help you kickstart
your Keto Diet.

The perception is that Keto offers a quick-fix weight loss solution by eating endless
bacon. Sounds perfect, right?

The reality is that the Ketogenic Diet is a little more complicated. Consider the
typical Western diet, which consists of high carbs and lots of glucose that are used
as our bodies’ main energy source. The Keto Diet defies conventional wisdom by
cutting carbs, increasing proteins, and focusing on saturated fats. By significantly
decreasing glucose intake through the Keto Diet, our bodies are retrained to run on
fatty acids.

You’ll see great results if you’re willing to commit to Keto. This highly regimented
diet can be a challenge but comes with plenty of benefits.

The Benefits of the Keto Diet

From weight loss to neurological benefits to improved mood, the Keto Diet has a lot
to offer. Studies show that working toward Ketosis helps to balance blood sugar (1),
lower blood pressure (2), and lower cholesterol (3). Other benefits include:

Fat Loss
The biggest draw to the Keto Diet is improved fat loss. By decreasing carbs and
sugar, while increasing proteins and fat, your body is able to refocus its energy
source and burn more fat. This diet, in combination with moderate fasting and
exercise, leads to positive results quickly.

Balancing Blood Sugar

It’s crazy to think that today, the average American eats 17 times more sugar on a
daily basis than they did 100 years ago! The good news is the Keto Diet helps to
reverse that trend. When you consume fewer carbs, it lowers your blood sugar and
insulin levels, which then increases your production of ketones (4).

3
Epilepsy Management
Research shows that Ketosis helps to control seizures. Children with epilepsy who
follow a Keto Diet report half as many seizures than when they followed a Western
diet. (5)

Alternative Cancer Treatment

Cancer cells live off sugar. By decreasing sugar intake through the Keto Diet, cancer
cells are essentially starved. (6)

Improved Brain Function

When increasing saturated fats in our diets, our brains work more efficiently. You’ll
notice better mental clarity.

What You Need to Consider

The Keto Diet provides a great weight loss plan, but Keto is not a one-size-fits-all
diet. Understand that living a healthy lifestyle is about more than numbers on a
scale. Weight loss is only one piece to the puzzle—physical activity, sleep, stress
management, medical issues, and hormones contribute to your overall health and
wellness. Before you jump into Keto, here are some things to consider:

Your Diet Goals

Are you looking to lose fat fast, maintain weight loss long term, or both? The Keto
Diet is a great way to lose fat fast, but because it’s so restrictive, it’s often a difficult
regiment to maintain over time.

Your Exercise Routine

Do you prefer strength training? Or do you keep a rigorous workout routine?
Athletes may find that Ketosis doesn’t provide enough energy to sustain the
endurance they need for their daily workouts.

Your Lifestyle
Are you a social butterfly? Do you kickstart your day with a high-intensity workout,
pull your eight-plus hours in the office, then go out with friends? Consider how the
Keto Diet might impact your lifestyle. Strictly following Keto may lead to low energy
and fatigue. It can also be challenging to stay disciplined if you’re frequently eating
out or partying with friends and family.

4
Risk Factors
Following Keto in some situations and conditions can be dangerous. You
should avoid Keto and consider other diet or health plans if you are pregnant or
nursing, have diabetes, have a thyroid disorder, are underweight or have nutrient
deficiencies, experience kidney stones or kidney disease, or if you have an enzyme
defect. If you experience any of these conditions, be sure to consult a health care
professional before considering a Keto Diet.

The Research
Plenty of reports praise the health benefits of reaching Ketosis. However, the jury
is still out on the long-term effects of Ketosis on the body. The Keto Diet might be
best to practice in small doses.

Keto vs. Paleo vs. Keto-Paleo

So Keto and Paleo are basically the same, right? Not exactly. Keto and Paleo diets
often are associated but are very distinct. For example, a Paleo Diet encourages
plenty of fresh fruits and vegetables with almost no restrictions, while the Keto Diet
only permits low-carb, low-sugar fruits and veggies. The Keto-Paleo diet is a happy
blend of the two.

Here’s how the diets break down:

Keto Diet
As previously mentioned, the Keto Diet refocuses the body’s main energy source
from glucose to ketones. This means you’re consuming more fat and fewer carbs
for improved fat loss.

Paleo Diet
Often referred to as the “Caveman Diet,” this emphasizes high-quality fruits,
vegetables, nuts, seeds, meats, eggs, and seafood. Paleo avoids legumes, dairy,
grains, inflammatory foods, refined sugars, and processed carbs.

Keto-Paleo Diet
This hybrid diet borrows the best elements from Keto and Paleo, offering a low-carb
version of Paleo that stresses Paleo-friendly fats. Be sure to pack your diet with low-
starch, leafy greens and vegetables that provide high fiber and a variety of nutrients.

5
Check out how the Keto and Paleo diets are unique and where they intersect:

6
How to Kickstart Your Keto Diet
Now that you’ve got the skinny on the Keto Diet, it’s time to dive in. Like any new
diet or health plan, there is a right way to approach it, and a wrong way. These tips
will help you safely follow the Keto Diet and reap the greatest benefits:

Work with a Professional

When followed correctly, Keto is restrictive and demanding. A qualified professional
can help you identify and address issues you might face while dieting, such as
nutrient deficiencies or over-exercising. He or she can also help to adapt the Keto
Diet to your lifestyle so the diet is more sustainable.

Stock Up on High-quality Ingredients

Items like coconut oil and grass-fed beef are staples in the Keto Diet. Spend some
time upfront searching for deals on the best and most commonly used items, then
fill your shelves.

Prepare for Low Energy

Shifting your body’s main sources of fuel can zap your energy. By significantly
decreasing carbs and sugars, you will likely feel lethargic and less happy when
you start Keto. Consider how this might impact your job and personal life. It may be
more beneficial to ease into Keto over a few weeks than to jump in with both feet
from the first day.

Ultimate Keto Diet Food List

Plan out the Keto-approved foods you need with our convenient shopping list! This
food guide lets you know what to keep on hand, what to avoid, and the best ways to
supplement your diet to maintain balance and nutrition.

What to Eat
Start shopping! Use our Keto Food List to stock your shelves.

7
8
What to Avoid
Now that you know what to put on your Keto shopping list, here are a few things to
keep off it:

● Pasta
● White rice
● Grain flours
● Soda
● Hummus
● Potato chips
● Cereal
● Oatmeal
● Sugar
● Alcohol

Sugar Substitutes
If you’re craving a sugary treat, but are committed to Keto, here are a few options to
satisfy your sweet tooth:

● Stevia
● Monk Fruit Powder
● Yacon Syrup
● Erythritol
● Xylitol

Avoid all of these sweeteners, Paleo or not, during your Keto dieting journey:

● Cane Sugar
● Beet Sugar
● Corn Syrup
● Maple Syrup
● Honey
● Coconut Sugar
● Agave
● Maltodextrin

9
Supplements to Your Diet
It’s also important to maintain nutrition and balance in your diet. As you decrease
or eliminate foods from your daily meals, consider adding these key supplements
that will help you stay nourished and avoid nutrient deficiencies (Note: Let your
doctor know before you try anything new!). Choose an electrolyte supplement and
a multivitamin that will keep your body hydrated and healthy.

Digestive Enzymes - Take 2 per meal

The second line of support for your digestion is digestive enzymes! These also help
your body digest fat by supporting your pancreas, plus they help digest the plant
material (leafy green veggies!) and protein you’ll be consuming so you won’t feel
bloated after meals.

Phosphatidyl Choline - Take 1 per meal

If you feel like high-fat meals can be a bit heavy for your tummy, or if you know
you need added digestive support, that means you could probably use a little
supplementation. Phosphatidyl choline helps your body break down and digest fat
so you can use it for energy and turn it into ketones.

Electrolyte Supplement
Staying hydrated without carbo “hydrates” requires a little more attention and a few
more electrolytes—that’s where Ultima electrolyte powder comes in handy. This
stevia-sweetened electrolyte drink is sugar free. It’s packed with all the nutrients
you need to draw water into your cells so they keep firing like they were designed to
while you switch up your diet and transition into ketosis.

Keto Troubleshooting
So, you’ve followed The Beginner’s Guide to Keto to a tee, but something seems off.
You’ve hit a roadblock, and that’s OK! Here are some common issues Keto dieters
face, and our tips to help get you back on track:

Combat the Keto Flu

Dieters experiencing the common side effects of the Keto Diet have coined the
term Keto Flu. While working to reach Ketosis, the body goes through a transition
phase as it stops burning carbs and sugars, and relies instead on burning fat. This
can lead to symptoms like low energy, bad breath, moodiness, dehydration, and
muscle aches.

10
TIP: Be patient through this important transition, and remember to stay hydrated,
eat high-calorie fats, and get plenty of rest. Keto dieters often don’t realize that
consuming fewer carbs means storing less water in your body, so it’s important to
drink plenty of water and electrolytes for proper hydration. Once you get through
the “flu,” you’ll appreciate the benefits of sticking with the diet!

Know When Your Keto Diet Needs Help

There are some red flags during the Keto Diet that signal your body needs a break.
It’s always healthier to stop dieting and address health issues than to try and power
through. Some signs that you should take a break include: cardiovascular issues,
thyroid problems, liver or kidney issues, and muscle loss.

TIP: Seek professional guidance to determine what nutrients or supplements you

might need to balance your diet, even if that means switching from the Keto Diet to
a different plan.

Why You Can’t Reach Ketosis

There are a few common reasons you might not be reaching your Keto goals after
several weeks. If you aren’t seeing results, you could be eating too much or too
little, based on your sex, age, and activity level. Or, you could be overdoing carbs
and proteins.

TIP: Track what’s coming in and out of your body. By closely monitoring what you’re
eating, you can make tweaks to your diet. If you’re still not seeing results, the Keto
Diet might not be for you—and that’s OK! Talk with a professional about a diet plan
that meets your needs and lifestyle.

Is Keto Right for You?

The Beginner’s Guide to Keto provides you with the basics so you can determine if
the Keto Diet fits your lifestyle. There are lots of benefits to achieving Ketosis, but
there are also plenty of factors to consider before jumping into the diet for the first
time.

Remember to do your research and work with a professional to maintain a healthy

and nutritious diet plan. Listen to your body. Taking the time to understand the
specifics of the Keto Diet and how it will affect you, will help you successfully meet
your health goals.

11
Additional Resources
Here are additional resources you might find helpful to get your Keto journey
started.

https://blog.paleohacks.com/ketogenic-diet/
https://blog.paleohacks.com/keto-diet-foods/
https://blog.paleohacks.com/healthy-snack-ideas-five-carbs/
https://blog.paleohacks.com/keto-sweeteners-guide/
https://blog.paleohacks.com/ketosis-pros-cons/
https://blog.paleohacks.com/best-keto-supplements/
https://blog.paleohacks.com/keto-flu/
https://blog.paleohacks.com/signs-your-keto-diet-needs-help/
https://blog.paleohacks.com/paleo-vs-keto/

https://blog.paleohacks.com/not-losing-weight-on-keto/

12