The Ketogenic diet : Guide For Beginners

The Ketogenic diet: Guide For Beginners

The Ketogenic Diet  Are you tired of all the weight loss plans?  Worried why not even reduced few kilograms. Some of you could have heard of the keto diet and brainstorming about whether to go for it or not. You may want to try out this, but do not know whether it will be that effective.

I will help you understand what is Ketogenic Diet and how far it is effective for you.

What is the keto diet

The ketogenic diet is known as low carbohydrates and high fats diet which is also known as LCHF

It's a diet that has high fat, moderate protein, and low carbs.

We know that from studies that fat is not good for health but still we see most of us eat full of fatty foods. Even in stores, they have stocked with fatty foods and we go for it because it's too tasty right.

Now coming to the point, When we consume this diet for a few weeks or more, our body becomes a state of metabolic in which instead of fat burning,  ketones are the ones that are burned. In short, this diet aims to lose weight by establishing a metabolic state.

Do you wonder how ketones are formed in our body

In our body normally when we take the food we tend to take more carbohydrates and these carbohydrates are the ones which are burned to produce energy.

But when we take the keto diet, our body breaks down fat for energy instead of carbohydrates, thereby producing molecules called ketones, which uses for fuel.

Later on, when we consume this diet for a few weeks, our body and brain are effective in burning ketos.

Pros

• The major advantage of this diet is that we get additional calories from fat rather than from carbohydrates.
• It helps to facilitate our body's metabolism.
• It curtails hunger-stimulating hormones and helps to feels full steering to positive changes in hunger hormones like leptin and ghrelin.
• It reduces appetite also known as an "Appetite Suppressor".
• Enables to Downgrade the insulin level.
• Benefits to Loss fat and at the same time preserve muscle mass.
• Facilities by Increasing the fat burn during activities and exercise.
• Studies also indicate that it's an advantage in a certain type of cancers and Alzheimer's disease
• And the keto diet is best Proved to be effective in quick weight loss.

Cons

• The ketogenic diet is effective in achieving quick weight loss but experts concern is for all diet programs there exist side effects too.
• Experts caution about the unpleasant side effects and health risks like diarrhea, ketoacidosis, sometimes there are increased risks for heart disease and diabetes.
• Before starting on with any plan consult the physician.

Moving on to the food that needs to be included are

Meat and poultry

It's the promising component of the keto diet as it encompasses potassium, magnesium, vitamin B, zinc, minerals, and adequate protein hence it's a staple for the keto diet. When selecting meat try to opt for grass-fed ones as it has high omega-3 fatty acids and antioxidants.

Eggs

Eggs are Versatile food in the earth and contain a good amount of protein and grams of carb. It makes you feel fuller by stimulating hormones so you're likely to eat less. It also contains certain nutrients that are favorable for heart and eyes however, be conscious in eating too much as it may lead to additional cholesterol.

Seafood

Seafood is also an excellent choice for keto-friendly food. Consider taking fishes like oysters and squid. Opt for fishes like salmon, mackerel, and sardines which are high in omega 3 fatty acids, vitamins, and minerals.  Many kinds of seafood especially shellfishes have low carbohydrates which are incredibly effective keto diet.

Cheese

Cheeses have considerably very high fat and low carbohydrates and the delicious food ever. It is also rich in calcium and protein and has beneficiary fatty acids.

Oils

Oils like coconut oil and olive oil are favorable for the keto diet. Try to have a few teaspoons in your daily diet.

Do's

• Consider taking at least 30 grams of carbs every day.
• Nuts and seeds are considerably low in carb.
• Fruits are rich in potassium and minerals like avocado are good.
• When consuming meat and poultry opt for grass-fed ones.
• Track progress, take photos and monitor your progress.

Don'ts

• Try to limit the intake of starchy vegetables like potatoes and yam.
• Don't take too much of eggs as I mentioned earlier that it contains extra cholesterol.
• Before starting with any diet plan please do consult a doctor especially if you have any health problems

The ketogenic diet is proved to reduce your weight in a few weeks even a few days for some. You will see a drastic change in your shape. Trying and achieving the goal matters, but keep in mind that it has side effects too. There are no shortcuts to success but be consistent.

Everybody is different and acts differently in different circumstances physically or mentally.

Try the diet and let me know if you benefit from this article.

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