Ketogenic Diet For Beginners
Ketogenic Diet For Beginners
Food CareKeto Diet

The Complete Guide To The Ketogenic Diet For Beginners

Eating fat can burn fat. It might sound illogical. However, that’s the unique attribute of the keto diet. The keto diet is also known as ketogenic diet. Besides, this high-fat, low-carbohydrate style of eating can make you feel laser-sharp and energized. With a keto diet, you can stay healthy while enjoying delicious foods at the same time.

Here is the guide to how the keto diet helps our body to be healthy and disease-free.

Basic Understanding of the Keto Diet

There are many forms of the keto diet. The classic ketogenic diet is moderate in proteins (6% to 8% of your calories), very low in carbohydrates (4% of your calories), and very high in fat (80% to 90% of your routine calories). Moreover, ketosis is the pivotal natural process of the keto diet. When carbohydrates are broken down in our body, glucose is produced. Thus, it is a very simple process of producing energy.

long term benefits of keto diet

The keto diet means keeping carbohydrates at the lowest level, fueling up with a moderate amount of protein and quality fat sources. Embrace the benefits of a keto diet.

How Does Dietary Ketosis Work?

You can avoid energy crashes and brain fog when you switch to using ketones for fuel instead of carbs. The same doesn’t go for the keto diet. In the metabolic fat-burning process, ketosis assists your brain in creating more mitochondria. 

So, more energetic cells mean more energy to get all your work done. You might not know, but over 60% of your brain consists of fat. For this reason, it demands a steady supply of fat to perform its activities optimally. Hence, it’s vital to feed your brain as well.

Keto Diet Foods – What Can You Eat?

You might wonder in your keto diet what to eat. Don’t worry. Let’s check out it below:

  • Eggs
  • Fish
  • Butter
  • Meat
  • Oils
  • Heavy Cream
  • Cheese
  • Avocados
  • Nuts
  • Seeds
  • Low-carbohydrate green vegetables

However, this list excludes carbohydrate-heavy foods, including milk, cereals, potatoes, sweets, beans, rice, grains, and some vegetables.

Which Foods To Avoid in the Keto Diet?

When starting the ketogenic diet, the rules on what to eat and what you can’t eat can be daunting. Therefore, knowing what high-carbohydrate foods can negatively contribute to your keto diet is pivotal. For example, starchy root vegetables, legumes, and others.

In the following, we’ve shortlisted some foods you should avoid in your keto diet plan.

  • Peas
  • Corn
  • Grain and grain flour
  • Most root vegetables
  • Low-fat dairy
  • Sugar
  • Sweeter wines, bear and cocktails with sugary syrups
  • Many fruits, including grapes, apples, oranges, bananas, and mangoes
  • Most lentils and beans

How Long to Follow the Keto Diet?

The ketogenic diet doesn’t work for everyone because it’s not a universal solution. You must avail the benefit of your options. There is no need to be fearful of switching things up. Starting with the keto diet may sound like a difficult task. But, you only need to adjust your whole diet plan per your lifestyle. For example, if you train or exercise at high-intensity levels. Then, it is advisable to go for a targeted or cyclical ketogenic diet.

Types of Keto Diet

Are you thinking of following the keto diet plan for weight loss? Let’s check its types.

High Protein

The high-protein keto diet is the same as the standard keto. This type of ketogenic diet allows the consumption of higher protein resources. 

keto diet help your body

The standard macro ratio also breaks down 5 % carbs, 35% protein, and 60% fat.

Cyclical Keto Diet

The cyclic keto diet is a high-fat, moderate-protein and low-carbohydrate diet. However, this keto diet contains 10% carbs, 20% fat, and 70% fat in your daily dietary plan.

Standard Keto Diet

Above all, the standard ketogenic diet typically involves a macro breakdown of 5% net carbs, 20% protein resources, and 75% fat daily. Most people eat 20g of carbs per day.

Targeted Keto Diet

The targeted keto diet is nothing but a standard keto diet full of carbohydrate intake, mostly during your workout times. It means you take pre-workout carbs during exercise.

Dirty Keto

The dirty keto diet comprises the same ratio of carbs, proteins, and dietary fats as the standard keto diet. However, there is a small twist. No matter where the macronutrients come from, your dinner could be a Big Mac along with a diet cold drink, such as Pepsi.

Ketogenic Diet Essential Tips

The keto diet for beginners can be daunting. However, it is an effective way to lose weight and improve health. Below are some essential keto tips you need to follow:

  1. Keep a food diary
  2. Reduce stress
  3. Try mindful eating
  4. Eat lots of veggies
  5. Ensure you get enough fat
  6. Try a decent intermittent fasting
  7. Do exercise
  8. Drink as much water as you can
  9. Keep it strict and simple
  10. Plan meals
  11. Prioritize your sleep

Advantages of the Keto Diet

There are many long term benefits of keto diet. Some are shortlisted in the following.

Control Blood Sugar

Following the keto diet can naturally lower your blood sugar levels. Research shows that there is no more effective way to manage and prevent the diabetic condition than the ketogenic diet. So, if you’re suffering from diabetes type-2 or are a pre-diabetic. Then, you must seriously follow a proper keto diet plan to control blood sugar levels.

Weight Loss

On top of that, the keto diet is a great source of weight loss. Following the ketogenic diet plan drops your insulin level, bringing your body into the fat-burning process. In comparison to high-carbohydrate and low-fat diets, the keto diet shows better results.

Alzheimer’s Disease

One of the other keto diet benefits is improving cellular metabolism. The keto diet is an effective way to boost mitochondrial function. Both are crucial for a healthy brain. A keto diet can improve the cognitive performance of persons with Alzheimer’s disease.

Mental Focus

We’ve seen most people using the keto diet just to increase their mental focus. As aforementioned, ketones are the leading source of fuel for your human brain. Studies have shown that increased consumption of fatty acids can positively influence the brain. 

Insulin Resistance

Insulin resistance can cause type 2 diabetes if left unmanaged. The keto diet, together with low-carb, can lower insulin levels in the body. If you’re athletic, insulin optimization on a ketogenic diet through eating food rich in omega-3 fatty acids will benefit you a lot.

Brain Injuries

Pre-clinical studies have shown that the ketogenic diet can improve TBI (Traumatic brain injury) model outcomes and spinal cord injury. However, more research is needed.

keto diet plan for weight loss

Reduces Acne 

The low-calorie ketogenic diet is linked with significant reductions in inflammatory status and body weight by producing ketone bodies. For this reason, we can say that the keto diet is also crucial in blocking the trigger of various acne breakouts and diseases.

Key Takeaways

So, the ketogenic diet can significantly lower the carbohydrate intake, replacing it with a healthy diet. Your body then uses these fats to encourage weight loss. Not only this, but following the ketogenic diet, you can reduce the leading chances of other issues as well.

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