Keto Diet for Beginners

 

Keto Diet for Beginners

A ketogenic diet or keto diet is a low carb eating plan that can help you burn fat more effectively. It has many proven benefit for weight loss, health, and performance, as demonstrated by over 50 studies. That is why it is increasingly recommended by more and more doctors and health professionals. A ketogenic diet can be especially helpful for burning excess body fat without starving yourself, as well as improving type 2 diabetes and metabolic syndrome.

What is Keto Diet?

A keto diet is a diet that is very low in carbohydrates and higher in fat. It is very similar to other low carb diet. On a keto diet, you eat fewer carbs, maintain a moderate protein intake, and may increase your fat intake. Reducing carbs puts the body into a metabolic state called ketosis, where fat (from your body and from what you eat) is consumed for energy.

Meaning of “keto” ketosis

"Keto" in a ketogenic diet stem from the fact that it allows the body to produce small fuel molecules called "ketones." It is an alternative source of fuel for the body, which it uses when blood sugar (glucose) is low.

When you eat too little carbs or too few calories, the liver produces ketones from fat. These ketones serve as a fuel source for the entire body, especially the brain.

The brain is a hungry organ that consumes a lot of energy every day and cannot run directly on fat. It can only work on glucose…or ketones.

On a ketogenic diet, the entire body switches its fuel supply to run primarily on fat; it burns fat 24 hours a day, seven days a week. When insulin levels are very low, fat burning can be greatly increased. It becomes easier to access the fat stored in the body to burn it.

This is great if you're trying to lose weight, but there are other benefits as well, such as feeling less hungry and having a steady supply of energy, without the need for the sugar spikes and crashes that often occur when eating high-carb meals. This could help you stay alert and with better concentration.

When the body produces ketones, it enters a metabolic state called ketosis. The fastest way to get into ketosis is through fasting—not eating anything—but no one can fast forever.

A keto diet, on the other hand, can be followed indefinitely and results in ketosis. It has many of the benefits of fasting, including weight loss, without having to fast extensively.

What to eat on a keto diet?

Lose weight by eating what you like the most...….

These are the types of foods you can enjoy on a ketogenic diet. The numbers represent net carbs, that is, digestible carbs, per 100 grams. To stay in ketosis, less is generally better:

Try to avoid
Here's what to avoid on a keto diet: carbs that contain a lot of sugar and starch. This includes 
starchy foods like bread, pasta, rice, and potatoes. These foods are very high in carbohydrates.

what to drink
So what can you drink on a keto diet? Water is the perfect drink, and coffee or tea is fine
too. The ideal is not to use sweeteners, especially sugar.
A small amount of milk or cream in your coffee or tea is fine (but be careful with lattes!)

How low carb is the keto diet
A keto diet is a strictly low-carb diet, with less than 20 grams of net carbs per day.
Here are some examples of what a low carb meal might look like, depending on how many 
carbs you aim to eat per day. Note that only the dish on the left is fully keto:
      
  


                             Ketogenic 0-20                                   Moderate 20-50                                     
We recommend that you start your keto diet by following the dietary advice as strictly as 
possible. When you're happy with your weight and health, you could cautiously try eating 
a  few more carbs (if you want). Learn more about carbohydrate amounts

Why a Keto Diet
The benefits of a ketogenic diet are similar to other low-carb diets, but it appears to be more 
powerful than more liberal low-carb diets. Think of the keto diet as a low-carb diet at its 
maximum strength, so that you optimize the benefits. 
a)  Appetite Control: On a keto diet, you are likely to gain new control over your appetite. 
It is very common for the feeling of hunger to decrease drastically, and studies show it. This 
makes it easier to eat less and lose excess weight; just wait until you're hungry to eat. It also 
makes intermittent fasting something that can supercharge efforts to reverse type 2 diabetes 
and accelerate weight loss beyond the effect of keto. 
(b)  Control blood sugar and reverse type 2 diabetes                      
There are studies that prove that a ketogenic diet is excellent for the management of type 2 
diabetes, and sometimes even leads to reversal of the disease. It makes a lot of sense since 
the keto diet lowers blood sugar levels, reduces the need for medication, and reduces the 
potentially negative impact of high insulin levels. Since a keto diet can even reverse existing 
type 2 diabetes, it is likely to be effective in preventing it or reversing pre-diabetes.
Note that in this context the term "reversed" simply means that the disease improves, glucose
 control is improved, and the need for medication is reduced. In the best of cases, the 
improvement may be so great that blood glucose (blood sugar) is maintained at normal levels
 in the long term, without any need for medication. In this context, reverse means the opposite 
 of the disease progressing or getting worse. However, these lifestyle changes only work as 
long as you stick with them. If a person returns to the lifestyle they had before type 2 diabetes 
developed and progressed, over time the disease is likely to return and progress again.
(3) Improvement in health markers: Many studies show that low-carb diets improve 
several important risk factors for heart disease, including cholesterol profile (HDL, triglycerides),
 while total and LDL cholesterol levels are generally slightly affected. It is also typical to see
 improved levels of glycemia (blood sugar), insulin, and blood pressure. These markers that 
commonly improve are connected to what is called the “metabolic syndrome” and improve 
 weight, waist circumference, reversal of type 2 diabetes
(4) Energy and mental performance: Some people follow ketogenic diets specifically to
 increase mental performance. Additionally, it is common for people to experience a surge of 
energy when in ketosis. When you're on the keto diet, your brain doesn't need dietary carbs. 
It feeds on ketones 24 hours a day, 7 days a week, along with a small amount of glucose
synthesized by the liver. There is no need to consume carbohydrates. Therefore, ketosis 
produces a constant flow of fuel (ketones) to the brain, thus avoiding the problems 
experienced with large swings in blood sugar. Sometimes this could translate into improved 
focus and concentration, and resolution of brain fog or obtundation, with improved mental 
clarity.
How to get into ketosis on a keto diet?
20 grams of carbohydrates in vegetables and bread Here are the seven most important things 
to increase your level of ketosis, ranked from most to least important:
1) Restrict carbohydrates to 20 digestible grams per day or less: a strict low-carb diet or 
keto diet. Fiber doesn't have to be restricted, it might even be beneficial for ketosis.
(2) Eat enough fat to maintain your satiety levels. A low-carbohydrate diet is usually a 
slightly higher-fat diet, because fat provides energy that is no longer obtained from 
carbohydrates. This is the big difference between a keto diet and starvation, which also results
 in ketosis. A keto diet is sustainable, but starvation is not. When you starve yourself you are 
likely to feel tired and hungry and give up, but a ketogenic diet is sustainable and can make 
you feel good. So eat enough protein foods with low-carb vegetables, plus enough added fat 
to feel full. And if you get hungry all the time, you should probably add more fat to your meals 
(like more butter, more olive oil, etc.). Our keto recipes have a fair amount of fat included, but 
you can adjust that amount based on your personal needs.
(3) Maintain adequate protein intake We recommend eating 1.2 to 2 grams of protein 
daily per kg of reference weight. This translates to about 100 grams of protein per day if your 
lean body mass is around 154 pounds (70 kilograms). Check our reference table for protein 
values ​​so you can calculate what the amount should be to aim for. Although there are some 
people who worry about eating "too much" protein on a keto diet, this doesn't seem to be the 
case for most people. Because it is so filling, many people find it very difficult to eat too much 
protein. And although the amino acids contained in protein foods can be converted into glucose
when this has been reviewed through experiments it has been seen that it happens in a 
minimal percentage. This could be due to individual factors, such as the level of insulin 
resistance. Beyond this, even people with type 2 diabetes tend to do well on the adequate 
levels of protein recommended by Diet Doctor, if their diet is also low-carb.
At the same time, an inadequate intake of protein expanded over time is something to worry 
about. It can result in a loss of muscle and bone mass, especially as you get older. That is why
 our keto recipes are designed to have an adequate amount of protein. 
4) Avoid snacking between meals when you are not hungry. Eating more times than you 
need to, eating just out of boredom and because there is food going around, reduces ketosis 
and slows down weight loss. If you do get hungry between meals, snacking on keto will 
minimize the damage. However, it is best to adjust meals so that snacking later becomes 
unnecessary.
(5) If necessary, add intermittent fasting For example, you skip breakfast and only eat 
for 8 hours of the day, fasting for 16 hours (i.e., 16:8 fast). This is very effective for increasing 
ketone levels, as well as speeding up weight loss and reversing type 2 diabetes. Fasting is 
typically very easy to do on a keto diet.
(6) Do exercise. Adding any type of physical activity while on a low-carb diet can increase 
ketone levels moderately. It can also help speed up weight loss and reverse type 2 diabetes. 
Exercise isn't necessary to get into ketosis, but it can help.
(7) Get enough sleep and minimize stress. Most people need at least seven hours a night 
on average. Lack of sleep and stress hormones raise blood sugar levels, which slows ketosis
 and weight loss. Plus, they can make it harder to stick to a keto diet and resist temptations. 
While managing sleep and stress won't get you into ketosis, it's something to consider.
Conclusion 
To get into ketosis, restrict carbs to very low levels, preferably below 20 net carbs per day. 
That's a ketogenic diet, and it's by far the most important thing to get into ketosis. 
If you need to increase the effect, implement more steps from the list below.
KETO DIET
SLIM THROUGH KETO
Best KETO Plan 
KETO WORKS
WHY KETO DIET IS IMPORTANT
KETO IS HEALTH
MAGIC OF KETO
HEALTH WITH KETO

Disclaimers
The information on this site is not intended to be a substitute for professional medical advice, diagnosis, or treatment. 
Never disregard professional medical advice or delay seeking it because of something you have read on this site. We 
always recommend talking to your doctor prior to starting any diet or meal plan. When we say a recipe is “healthy,” that 
usually means it’s free of refined sugar or flour. It does not imply the recipe is low fat or low calorie. This is a colloquial 
qualification of a recipe to separate it from “conventional” recipes that use processed foods. We are not nutritionists or 
dietitians, and you should always contact your doctor or nutritionist if you are unsure if a recipe suits your individual needs. 
We are not doctors, and we do not play them on the internet. All information on this blog is for information or entertainment 
purposes only.