How to start a successful keto diet for beginners

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The ketogenic food plan has grown in popularity, and for properly reason — it's easy and yields fine result. Whether you need to lose fat , boom energy, improve your brain health , enhance your blood sugar levels, or enhance your normal health, keto may be the best diet you are looking for.

A keto or ketogenic weight loss program is a low-carb, moderate protein, higher-fats diet that permit you to burn fats extra effectively. It has many advantages for weight loss, health, and performance, as proven in over 50 studies.That’s why it’s recommended by so many doctors.

A keto food diet may be especially useful for losing extra body fats without hunger and for improving type 2 diabetes.


What is keto?

 The keto or ketogenic diet is a diet low in carbohydrates (fast and slow sugars), sufficient in protein and rich in lipids (fats). This mode of eating turns your body into a fat-burning machine ! Therefore, it is recognized for its beneficial effects on weight loss, but also on health, and on physical performance.

The term “keto” comes from ketones or ketones. Ketones are molecules produced by the liver from fat as an energy source. They are an alternative source of energy for the body, no longer having carbohydrates as an energy source. 

The brain, which is a big consumer of glucose, can also use ketones when it needs it. It therefore knows how to function perfectly even in the absence of carbohydrates in our diet!

How keto diet works ?

In ketogenic diet, our diet generally consists of 5% carbohydrates, 15 to 35% protein and 60 to 80% lipids (in caloric intake) . In comparison, the current so-called “balanced” diet contains roughly 50% carbohydrates, 35% lipids and 15% proteins (50/35/15, it's a funny notion of balance, isn't it? ). 

Ketones are therefore produced when we eat very few carbohydrates (ideally less than 20 g per day), which has the effect  of significantly lowering the insulin level and which suddenly activates oxidation (the “Burning”) of fats.

Also look get your custom keto diet plan 

Consequently, the body, which mainly functions on carbohydrates, will then draw all the energy necessary for its functioning from fats. Insulin is the hormone responsible for processing glucose. 

Its role is to decrease the level of glucose in the blood. However, when produced, it has the unpleasant side effect of activating fat storage. It will then block the consumption of what is already present in the body.

In summary, when insulin levels drop, the fat in stocks and food is more easily burned by the body.
In fact, when the body produces ketones, it is said to be in ketosis . This state is natural. It is activated during a fast (deprivation of food). 

The ketogenic diet therefore simulates this state (by lowering the insulin level) while continuing to offer tasting pleasures with all the positive effects of fasting. (All beneficial!)

Who Cannot Eat the Ketogenic Diet?

There are controversies and myths about the ketogenic diet, but for most people it is very safe. However, there are three groups of people that require special attention:


  • If you use diabetes medication, eg. insulin.
  • If you use medication for high blood pressure.
  • If you breastfeed or are pregnant.


How to start a successful keto diet for beginners

A keto diet is pretty simple in theory (low carbs, high fat, moderate protein).

So What Exactly Can You Eat on A Ketogenic Diet?

According to Healthline, you should base most of your meals on these foods:

Meat : red meat, steak, ham, sausage, bacon, chicken and turkey.
Fatty fish : such as salmon, trout, tuna, and mackerel.
Eggs : Look for whole grass or omega-3 eggs.
Butter and cream
Cheese : Raw cheese (cheddar, goat, cream, blue, or mozzarella).
Nuts and seeds : almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.
Healthy oils : mainly extra virgin olive oil, coconut oil and avocado oil.
Avocados : whole avocados or freshly made guacamole.
Low Carb Vegetables - Most green vegetables, tomatoes, onions, peppers, etc.
Condiments : You can use salt, pepper, and various healthy herbs and spices.

Also trending 8 week fully customized keto meal plan for your weight loss goals and food preferences 

Foods to avoid

Sugary foods : soft drinks, fruit juices, smoothies, cakes, ice cream, sweets, etc.
Grains or starches : products based on wheat, rice, pasta, cereals, etc.
Fruit : All fruit, except small portions of berries such as strawberries.
Beans or legumes: peas, beans, lentils, chickpeas, etc.
Tubers: potatoes, sweet potatoes, carrots, parsnips, etc.
Low-fat or dietary products : These are highly processed and often high in carbohydrates.
Some seasonings or sauces : They often contain sugar and unhealthy fats.
Unhealthy fats : Limit your intake of processed vegetable oils, mayonnaise, etc.
Also read Easiest way to start keto with 4 weeks meal plan
Alcohol : Due to its carbohydrate content, it can drive you out of ketosis.
Sugar-free diet foods : They are often rich in sugar alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed.

What do we drink in keto diet for beginners?

The basics: we obviously consume water (lots of water! 1.5 to 2 liters per day!), And everything that does not contain sugar or alcohols.

The ideal drinks to consume at will : Coffee, tea, infusion, fruit waters,…
Drinks to be consumed in moderation : Dry alcohols (vodka, rum, whiskey, ...), red wine, dry white wine, champagne.

The keto flu is part of the keto diet
Once started with the keto diet, you can run into the keto flu . That is a well-known phenomenon among people who want to lose weight with a ketogenic diet.
Your body is currently used to sugars and glucose. In fact, your body is addicted to it. Just like any other form of withdrawal, you will also experience withdrawal symptoms when you stop using sugars.

What are you likely to notice in the first few days?

Mild to severe headache (depending on how sensitive you are to that);
A tired and weak feeling;
Reduced resistance.
There is a chance that - if you are not aware of this - you will discontinue the diet. The advice is to continue right now. Your body is preparing to take a different approach. That's exactly what you want.

If necessary, you can take this into account with your diet and mitigate the symptoms of the keto group by eating more magnesium, potassium and sodium. Then choose recipes with avocado, spinach, mushrooms, fatty fish, leafy vegetables and nuts.

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