Ketogenic Diet for Beginners – Everything You Need to Know About the Rules, Risks & Benefits

What is all the hype around the Keto diet? Does it really work? And is it safe? I’ll review the Keto weight loss diet rules, and the risks and benefits of it in today’s episode. Stay tuned until the end where I give you my personal take on it.

Majd MD – Your YouTube Family Doctor, reviewing what you really need to know about the latest medical topics, news, & headlines.

A copy of my free Keto Guide for Beginners:
A free Keto calculator online:

Keto Meal Prep by FlavCity: 125+ Low Carb Recipes That Actually Taste Good:
Keto Freindly Recipes: Easy Keto for Busy People:
Keto Made Easy: 100+ Easy Keto Dishes Made Fast to Fit Your Life:
The Obesity Code, by Dr. Jason Fung:
The Diabetes Code, by Dr. Jason Fung:
Intermittent Fasting, by Dr. Jason Fung:

Majd MD Weight Loss Playlist:
Majd MD Nutrition Playlist:
How Does Intermittent Fasting Work (Part 1 of 2):
How to Start Intermittent Fasting (Part 2 of 2):
Intermittent Fasting Frequently Asked Questions – Top 5 Q’s Patients Ask:
Doctor Compares Top 5 Weight Loss Diets:
Top 5 Vegetarian Dietary Deficiencies:
Top 3 Weight Loss Mistakes:
Top 3 Free Online Weight Loss Tools:

Adipose fat cells: staff (2014). “Medical gallery of Blausen Medical 2014”. WikiJournal of Medicine 1 (2). DOI:10.15347/wjm/2014.010. ISSN 2002-4436.
Supermarket photo:
Photo by Franki Chamaki on Unsplash
Apple tree photo:
Photo by Gabriel on Unsplash


The Keto diet principles:
1. Standard Keto diet requires: Very-low carb intake, no more than 5% of your diet; 20-50grams a day depending on the version. Moderate protein — 20%. High fat — 75%.
Other version with higher protein: 5% carbs. 35% protein. 60% fat
2. Restricted foods: Grains — not only white refined carbs, but also whole grains: bread, rice, pasta, tortillas, cereal, etc. Fruit: which also contain carbs, albeit more natural whole sources of it. Alcohol. Legumes: like beans, peas, chick peas, lentils, etc. High starch veggies: potatoes, carrots. Anything with sugar — sodas, juice, sweets, etc.
3. What can you eat? Meat, Poultry, Turkey, Fish, Eggs, Butter, Full fat cheese/creamer/yogurt. Veggies: avocados, nuts/seeds, low carb veggies (lettuce, kale, tomatoes, peppers, broccoli, onions, Brussel sprouts, cauliflower, eggplant, cucumber, asparagus, green beans, mushrooms, celery, spinach, zucchini). Fruit: blueberries, strawberries, olives.

Weight loss is rapid. With a high fat/protein intake, you won’t go hungry. It’s free. Just don’t waste your money on the non-evidence based frills like MCT oil, exogenous ketones, or collagen. Claims that the keto diet cures everything from acne to heart disease; but we need a lot more studies to back up these claims. Some combine this with IF for even further weight loss — but we don’t know the risks. Consider maintaining a diet with carbs coming from veggies and fruits, and removing the consumption of processed refined carbs. But not to go as extreme as keto.

Elimination of almost entire food groups. The Keto flu: fatigue, dizziness, headaches, nausea, GI discomfort, within the 1st few days & resolves within a week. Stool changes: especially constipation from lack of sufficient fiber. Keto breath: body needs to get rid of produced ketones, one way it does that is through your breath. High Saturated fat intake can raise cholesterol: pt for unsaturated fats, like olive oil, avocados, nuts/seeds.

Always seek your doctor prior to initiating any diet plan, regardless of your health history. But especially diabetics & those taking blood pressure medications. Note that it’s not for children, or breastfeeding or pregnant women either.

All content presented is for informational purposes only. It is not specific medical advice. Please always seek a licensed physician in your area for all health related concerns.

Majd MD is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to

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20 thoughts on “Ketogenic Diet for Beginners – Everything You Need to Know About the Rules, Risks & Benefits

  1. Stay away from keto, that shit can kill you. It is only meant to be done under doctor supervision. If you want something that works and isn't dangerous, I recommend the Agoge diet plan… worked great for me 🙂

  2. You need carbs in your diet, the keto diet is not sustainable. That's why I tried the Agoge diet and it worked great for me.

  3. I am a 14 year old that is 195 and am trying to get to the goal of 170,do you think that keto is the right choice for my age?(also I am 5”10)

  4. I have gradually reduced carbs and rotate a few kinds of meat and eggs for dinner. Surprisingly, meat is very simple to prepare and reheat without a need for instructions. But I am not losing any weight yet because I like to cook food such that it is swimming in fat and eat butter with coffee. The energy density of such a meal is unusually high, compared to grain products that incorporate empty water.

    I wasn't feeling well on intermittent fasting with carbs: the large volume of food made me sleepy, caused edema, and prolonged elevated sugar is probably unhealthy. And apparently there is a limit to amount of protein that can be processed in a single meal too. Therefore I've chosen two meals per day.

  5. Started January 2020 and I've lost 38 lbs so far. My health has improved greatly. In spite of eating so much fat, my cholesterol and blood pressure are down. Previously, I had the beginning of fatty liver disease. That is now gone. I have so much energy and no cravings. FYI, 71 years old.

  6. I have lost 20 pounds on keto but now my cholesterol is 330, 225 good cholesterol and the rest bad. How can I continue losing weight if I shouldnt eat fats

  7. I've been on and off lazy keto for a few years. I am not overweight but I have lost a few kilos. My only struggle is making it compatible with social life, specially travelling, family gatherings and parties, going out with friends… Even dating lol; that's really the reason why sometimes I have come off the wagon, sometimes there are not keto options available. Also if you work full time it can be difficult as you tend to cook quite a lot and you need to plan meals for work. I think when you combine it with fasting is amazing. That's what I'm trying to do now. Thanks God for the coffee!!

  8. Hi

    Are we sure Keto increases cholesterol? I've read some studies that state cholesterol is reduced (if followed properly)

    I did not find this diet hard at all, I feel more energised, better sleep, less bloated, weight loss obviously and above all just healthier as a result of cutting out sugar!

    It was never hunger before, it was a craving for sugar 🙂

  9. Keto diet was not introduced in the 70s and it’s not about losing weight, losing weight is a side effect of getting healthy. Ketosis happened hundreds of thousands of years ago with our ancestors. It’s not a fad or a new diet. meat cooked in natural fat ( the way your gran used to do it) and alot of green veg, not difficult to do or sustain, just miss out the potatoes. Alcohol is totally allowed just not beer and alcopops. You can also be vegetarian and keto. Keto is NOT a high protein diet. We eat the same protein amount as anyone else, I wish people would get that fact straight! Why does everyone make it out to be so restrictive?
    Cancer feeds off sugar has been shown to go into remission, epilepsy symptoms have been cured, diabetes type 2 has been reversed, cholesterol and heart disease reduced. No one is eliminating things apart from sugar and carbs which have only been around since diabetes has. Please look at all the low fat options and check the sugar content, they take the fat out and put more sugar in. your body has been proven to make its own glucose through gluconeogenisis with no carb input from us and we run perfectly well on ketones. You need literally half a teaspoon of glucose in your blood which your body can produce itself. Cant tell me that bread, pasta and sugar is good for you? These things make you fat and give you heart desease…. a good few years now to answer the question

  10. I think you put the information across really well. I don’t feel you were sounding as if you were talking to five year olds. I think you were just making sure it was easy to understand, which in my opinion, it was. Thankyou for being so down to earth. I appreciate you taking the time to explain the pro’s and cons of the keto diet. Love from England ❤️

  11. My husband and I have been keto since february. Came off all diabetes meds within 2 weeks. Inflammatory markers from s.a.d. diet cut in half. My pain is minimal now where prescription meds for psoriatic arthritis and etc failed miserably. Cholesterol cut in half SO FAR. My husbands cholesterol was 1200, cut in half. Your body adapts. Watch dr ken berry on cholesterol….cholesterol isnt necessarily bad. Blood pressure improvement….etc. Keto flu I had no probelms because I used extra sea salt in my water, "no salt" which is basically potassium, and etc to keep electrolytes up. Chia seeds for constipation but Ive had VERY LITTLE of that, again the body adapts. Keto breath only happens in the beginning till your body learns to use the ketones and make them efficiently…I had no problem after a couple weeks. I was over 400lbs and have lost around 50 so far. Ive tried moderate carb diets, Ive tried all kinds of stuff….nothing worked like keto. My a1c is now down to 5.4….NO MEDS. Praise God. I make desserts….low carb. There isnt anything sugary I can't make and include in ketolow carb….I dont miss it. Your body uses carbs 1st because it HAS to get it out of your body….its POISON! Which is why s.a.d. dieters are DYING so fast and so early. EVERYONE can do it. Just have to get tired of being sick which is where I am. Going to make my keto dressing and keto pumpkin pie now. Happy Thanksgiving. Dr Boz on youtube is even working with a type ONE diabetic and performing amazingly. KETO FOR LIFE!!! I could go on with the improvements we have had…. we'd be here all day. Gotta cook healthy for my family now, no more time. I was looking for a recipe and stumbled on you. 😂😝🤣
    Oh and we intermittent fast as well….NOT FOR JUST WEIGHTLOSS BUT OTHER BENEFITS AS WELL!

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