Keto Diet for Beginners


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For all beginners here we have an article for a better understanding of the Ketogenic Diet. You will discover how it works and the food list as well. The Ketogenic diet/Keto is a low carb diet that leads your body into ketosis because you need to decrease carbs intake while eating moderate protein and high-fat foods. 

In Ketosis state your body starts using ketones produced in the liver, instead of using carbs for energy. So, you don’t starve yourself, you just cut carbohydrates so your body is forced to use fats for energy. Most of the people can’t burn all carbs consumed during the day, so glucose then converts into fat and gets stored in your body. Getting energy from glucose is the only way your body knows, as the body demands more carbs when the level goes down – you get another quick snack full of carbs. You get another carb overdose and excessive glucose transforms into fat storage, and this you do for many years.

Is there a solution?

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Drive your body into Ketosis to Burn Fat

When you eat foods with lots of glucose, your body is producing insulin to process the glucose in your bloodstream. Because insulin doesn’t allow the fat cells to enter the bloodstream and get burnt off, your fat keeps increasing the storage in the body. The main objective of the Ketogenic diet is building a healthy cycle of burning fat and not carbs to keep your energy levels stable. The Keto diet offers many additional health benefits, which you will learn in this article.

Health Benefits of a Keto?

You probably hear from some people how the Keto diet changed their lives. The first health benefit is weight loss, of course. But once you start your Ketogenic diet you will realize that it is much more than that.

1. Weight Loss

First of all, the Ketogenic diet is a healthy way to lose weight. When your body reaches Ketosis state, it starts burning fat and this leads to a stable weight loss effect.

2. Healthy Stable Level of Blood Sugar

When you cut carbs, your body doesn’t produce glucose, so no need for insulin. And this is why for people with pre-diabetic conditions or Type II diabetes Ketogenic diet can be a way to maintain a stable blood sugar level without taking medication. Also, the Keto diet lowers insulin levels to healthy numbers.

3. Keto Clears Your Mind and Improves Focus

Lots of people start the Ketogenic diet specifically for improving mental performance. On the Keto diet, your fatty acids naturally increase and this significantly improves brain function.

4. Stabilized Energy Levels Throughout the Day

Glucose is something very easy to be burnt. So when you get some glucose, your body burns it fast, and if there was anything extra, it converts into fat storage because you can’t store glucose. In a short while, your body wants more glucose.

When your energy levels go down, you feel it so badly, so Keto diet teaches your body how to use fats as fuel. Fat is a more stable energy source that is already in your body. So, you should not interfere with glucose intakes and let your body slowly burn fat throughout the day. When you use fats as the main energy source, you feel energized during the day. Also, you feel full and satisfied after eating food rich in fat.

5. Keto Diet and Epilepsy Treatment

The ketogenic diet was invented in the early 1900s. It was used as a medicine to treat epilepsy. Today it is mainly used for children with uncontrolled epilepsy, but it also helps adults. According to some studies, the Keto diet allows reducing medications for people with epilepsy.

6. Improved Cholesterol Levels & Blood Pressure

Keto diet is known to improve cholesterol levels and helps in reducing blood pressure. 

7. Improved Skin and No Acne

Lower carbohydrate intake improves skin health, as well as reducing acne and other skin inflammation problems.

What to Eat on Keto Diet?

On the Ketogenic diet, you will never feel hungry, no worries. Once your body enters the ketosis state, your cravings for carbs will go away because you’ll have stable energy levels throughout the day. The main goal is to reduce carbohydrate intake, so foods such as bread, cereals, pasta, potatoes, lots of high-carbohydrate fruits are avoided on Keto.

1. What You Can Eat on a Keto Diet?

  • All kinds of meat – beef, lamb, poultry, fish
  • Eggs cooked in any way you like
  • High-fat dairy – hard cheeses, high fat cream, butter
  • Fats – coconut oil, high-fat salad dressing, saturated fats, etc.
  • Above ground vegetables – broccoli, cauliflower
  • Nuts and seeds – macadamias, walnuts, sunflower seeds
  • Leafy Greens – Spinach, kale
  • Berries – raspberries, blackberries, and other low glycemic impact berries
  • Avocado
  • Sweeteners – stevia, erythritol, monk fruit, and other low-carb sweeteners

2. What you should Avoid on Keto Diet?

  • Grains – Wheat, corn, rice, cereal, quinoa, barley, millet, bulgur, amaranth, etc.
  • Starchy Vegetables – carrots, sweet potatoes, potatoes, cherry tomatoes, yams, yucca, parsnips).
  • Legumes – kidney beans, lentils, black beans, chickpeas, green peas, white beans, black-eyed peas, etc.
  • Sugars – honey, agave, maple syrup, cane sugar, agave nectar, corn syrup, etc.
  • Fruit – apples, bananas, oranges, etc. Most of the fruits are high in carbs and sugar.

You should also avoid processed meat (packaged sausages, hot dogs, etc.).

3. Drinks to Avoid on Keto Diet

  • Alcohol – most of the alcohol drinks have high carbs (beer, cocktails, wine, flavored liquors).
  • Sweetened and Sugary Beverages – mostly full of carbs (all sodas, all fruit or vegetable juices and, smoothies, have your tea or coffee with no sugar, and avoid sweetened milk products)

What are Keto Macros?

Macros or macronutrients are the sources of calories in your diet – fats, proteins, and carbohydrates. You should be interested in the perfect macros ratio in most daily meals, and for Ketogenic diet recommended ratio is:

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Also, you are recommended to keep your daily net carbs under 20g. 

What are Net Carbs in Ketogenic Diet?

Net carbs are Total Carbs minus Fiber. Net Carbs affect your blood sugar levels. Fiber’s considered a net-zero carbohydrate.

Which Vegetables you can Eat on Ketogenic Diet?

You are trying to avoid carbs on the Keto diet, but most of the vegetables we are used to eating are rich in carbs.

So, what can you eat? Check the list below for this question!

    • Spinach (Raw) : amount – 1/2 cup; net carbs – 0.1
    • Bok Choi : amount – 1/2 cup; net carbs – 0.2
    • Lettuce (Romaine) : amount – 1/2 cup; net carbs – 0.2
    • Cauliflower (Steamed) : amount – 1/2 cup; net carbs – 0.9
    • Cabbage (Green Raw) : amount – 1/2 cup; net carbs – 1.1
    • Cauliflower (Raw) : amount – 1/2 cup; net carbs – 1.4
    • Broccoli (Florets) : amount – 1/2 cup; net carbs – 2
    • Collard Greens : amount – 1/2 cup; net carbs – 2
    • Kale (Steamed) : amount – 1/2 cup; net carbs – 2.1
    • Green Beans (Steamed) : amount – 1/2 cup; net carbs – 2.9

 

If you find this post useful and planning to try the Ketogenic Diet, save this PIN to your Keto board on Pinterest, and check all the tips later.

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