The Beginners Guide to the Keto Diet

keto-diet-for-beginners

When you’re looking to improve your health, enjoy better nutritional levels, lose weight, or change your entire lifestyle, it’s so important for you to be able to approach it in the right way. But in this day and age, it’s really easy to want quick results or feel as if you should be able to easily transform your body (and health levels) overnight.

However, this just simply isn’t true. When it comes to feeling and looking great, it takes time. No matter what you see or read online, quick transformations aren’t possible. Even those that seem remarkable and drastic are going to be carried out using dangerous methods that actually damage your health, and definitely don’t improve it.

Instead, you need to look for a healthy lifestyle change that is going to support your health in the best ways, and get the results you need.

Enter the keto diet.

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The Keto Diet: The Complete Guide to a High-Fat Diet, with More Than 125 Delectable Recipes and 5 Meal Plans to Shed Weight, Heal Your Body, and Regain Confidence (1)
  • The Keto Diet The Complete Guide to a High Fat Diet with More Than 125 Delectable Recipes and 5 Meal Plans to Shed Weight Heal Your Body and Regain Confidence
  • Vogel, Leanne (Author)
  • English (Publication Language)

Over recent years, the keto diet has certainly rose to fame. Health professionals and fitness experts all have something to say on the matter; some favoring the diet, while others criticize it. However, it’s important to recognize that, as with any form of diet, you need to understand the basics of the diet, in order for you to decide whether or not it’s right for you.

So that’s what we’re going to look at in this post?

If you’re to decide what kind of diet or nutrition plan you should be following, and you really want to live a healthier lifestyle, then you really need to make sure that you have all of the information possible. So, to help you become more knowledgeable, we’ve condensed all of the information that exists on the keto diet, to help you to make that decision.

From the basics of what is a keto diet, to what to eat on the keto diet, to the results and health changes you may hope to expect, we’re giving you a factual, informational, and unbiased detailed post on everything you need to know.

Let’s get to it.

What Is The Keto Diet?

In short, the keto diet is a low carbohydrate, high fat diet, that aims to change the way your body processes foods, gets energy, and stores fat. We’ve heard for a long time that a low carb diet can help you to lose weight, thanks to the fame of the Atkins diet, but the keto diet doesn’t exactly approach this in the same way.

Instead, the keto diet aims to lower the carb intake so that the body stops using glucose as its main source or energy, and starts to burn body fat and use dietary fat as its energy source instead. Therefore, leading to initial weight loss. Here, your body will find its own healthy weight range, and then aim to take its energy from dietary fats.

What Is Ketosis?

Now, if you’re going to understand the diet, you first must know why it was created. And for that, we’re going to talk about ketosis. The keto diet name actually derives from the name ketosis. Ketosis is a state in which the body draws its energy from ketones in the blood, rather than glucose in carbohydrates. This is why a low consumption of carbs is important in the diet.

In the process, when you’re not eating as many carbs, your body then turns to dietary fat for is fuel source. And because the usual glucose isn’t there, the body is also burning fat!

Image: ketodietmap.com

And now back to the keto diet itself. Back in the 1920’s, researchers at the Johns Hopkins Medical Center discovered that fasting helped the number of seizures that their epilepsy patients were having. But not only that, there were also positive results on things like body fat reduction, lower blood sugar levels and cholesterol, and also their hunger levels too.

Yet as you can imagine, fasting regularly isn’t realistic. Therefore, the keto diet aims to mimic the effects of fasting, and introduce a ketosis state, in a more realistic manner.

But the main question many will have is, how do you bring on ketosis?

How Do You Get Into Ketosis?

Well, it’s all down to what you’re eating. If you’re still eating high levels of carbohydrates (and therefore glucose), then it won’t happen. To get into a state of ketosis, you need to lower the amount of things like grains, starchy vegetables, and fruits that you’re eating – the main carbs we all know and love.

Image: mindbodysouljourney.com

When you do, your body will then turn to those fats we mentioned for its fuel source. Prime examples of this are avocados, salmon, and nuts. And because you’re not filling your body with glucose, it then begins to burn more fat and produce ketones in the blood – when these get to a certain level, ketosis is achieved!

And it’s in this state where rapid yet consistent weight loss occurs, until your body reaches its own natural weight.

Some Benefits Of The Keto Diet

When it comes to finding a diet that’s right for you, you obviously want to know that it will help you to lose weight. But sometimes, you’re also interested in more than that. Because nutrition can play such a huge part of your health, it’s interesting to know how else you can benefit. So let’s take a look at some of the benefits of the keto diet.

  • Weight Loss – The main benefit is of course weight loss. As you can see from the explanation of ketosis, this can happen rapid and right away, making the keto diet attractive to those needing to lose weight.
  • Reduced Risks – Now, we know that there are some leading health problems out there, such as Type 2 Diabetes and Heart Disease, that take lives. Due to the low glucose and blood sugar benefits, the risk of diabetes is lower on the keto diet. The positive effects on cholesterol also mean the same for heart disease.
  • Protection – It’s suggested that the keto diet can ‘starve’ cancer cells. We know that high-sugar foods that also bring on inflammation, can fuel cancer cells. Most of the keto approved foods do the opposite and can help to protect your body from cancer too.
  • Treat & Reverse – The keto diet also shows benefits to the mind. Again, because of the low glucose and the production of ketones, neurodegenerative diseases can be reversed – as ketones are known as a better fuel source for the brain, compared to the damaging effects of glucose.
  • Boost – Finally, you’ll also see the effects of the keto diet on your skin, along with your hair and nails too. The way in which the diet is structured helps to reduce inflammation which can treat and prevent skin conditions such as acne. The higher fat content also promotes healthier skin, hair, and nails. So there are benefits all around.
Image: myketokitchen.com

Who Should Avoid The Diet?

It’s highly recommended that you consult with your doctor or a medical professional to find out if the keto diet is for you. However, not everybody will find that it works out for them.

If you fall into the below categories, it may not be the best nutritional plan for your health.

  • You have a genetic disorder that affects fatty acid metabolism
  • You are pregnant or breastfeeding
  • You don’t have a gallbladder, or you have gallbladder disease
  • You have kidney disease (or stones)
  • You’re an athlete

How To Start The Keto Diet Plan

Now, if you’re interested in the keto diet, then it’s likely that you’re going to want to know how you can apply it to your own lifestyle. Well, the first place to start is always with your own macronutrients.

Working out what to eat on keto diet may seem complicated, but as a general rule of thumb, you’ll want to stick to around 70-80 percent of your calories from healthy fats, 15-20 percent from proteins, and then, 5-10 percent from carbs.

Image: health.clevelandclinic.org

How Do You Know Keto Is Working?

If you are interested in starting the keto diet, then it’s also handy to know if it’s working, right?

Because you may not just ‘feel’ as if you’re in ketosis. In short, you’re going to be burning  fat. And you may feel like a fat burning machine. So if you’re sticking to it correctly, the rapid weight loss will start.

What To Eat On Keto

On the keto diet, what you eat is crucial. The main priority here is for you to eat lots of fresh vegetables and healthy fats.

Leafy greens, broccoli, carrots, sprouts, peppers, nuts and seeds, and olive and coconut oils are all great for this. High protein foods such as eggs, fatty fish, and organic chicken or beef are great too. Carb wise, lentils and pulses, along with grain-free rice are great. Fruit, apart from berries and avocados, should be kept to a minimum.

And if you really want to make this work out best for you, make sure that you’re not eating too much protein. When you do, your body may turn it into glucose. So stick to around 1-1.5g per kilo of your ideal weight. Also be sure to drink as much water as possible, because this aids digestion, combats fatigue, and helps with detoxing.

And remember to track your macros too – there are lots of apps to help with this!

Image: ketovale.com

Precautions When Following the Ketogenic Diet

Because you’re really making changes to your body, your body will experience a lot of change. It’s common to get what’s called the ‘keto flu’, such as tiredness, sleeping issues, constipation, and mood swings, but this should subside after a week or two as your body adjusts.

Key Takeaways

In conclusion, it’s important for you to recognize that the keto diet can be used to remedy many different health concerns that may be causing your troubles. While not everyone will agree with, or be comfortable with, the drop in carbohydrates that a ketogenic diet suggests, it can prove agreeable to many and produce favourable results.

In short, it can allow significant weight loss for beginners and those new to a keto diet, due to the drop in insulin levels and the body needing to burn fat stores for energy.

Depending on what your own health concerns are, or reasons for why you’d like to adopt a healthier diet, the keto diet may work out for you.

However, you may want to work with a doctor, medical professional, or nutritionist before you decide to make any changes to your lifestyle or decide to follow a keto diet. But if you do decide that a keto diet is right for you, you now know all of the facts.

 

Disclaimer: While the ketogenic diet has many proven benefits, it’s still controversial. The main potential danger regards medications, e.g. for diabetes, where doses may need to be adapted. Discuss any changes in medication and relevant lifestyle changes with your doctor.

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