Have you ever heard or realize, eating fat even can be with us on the journey of losing weight. If not, then there is a good topic for you and that is “keto diet plan for beginners”

Ketogenic or you will hear it as the keto diet.

Standard Keto diet has become the most popular diet plan and topic nowadays to burn most of the fat (almost 2.2% faster) and improve health.

I’ll be putting some extra point for you such as:-

  • What is a keto diet?
  • Advantages as well as disadvantages of the keto diet
  • What to eat
  • Things to avoid 

In this article, you will get to understand some interesting knowledge of the keto diet plan.

Let’s get started,

What is a keto diet?

A ketogenic diet means that you have to consume

  • Very few carbohydrates
  • A good amount of protein
  • A very high amount of fats (Good/healthy fat)

Basically, a ketogenic diet consists of almost 70% of healthy fat, 25% of protein and only 5% of carbs.

But it is not a strict ratio, it varies person to person cause we all have different carbohydrate tolerance and also insulin resistance level.

Why minimize the number of carbohydrates?

When we consuming carbohydrate foods. Carbs break into glucose, and glucose starts increasing in our body.

Glucose helps our body to produce more energy, by which we work all day and doing activities

Now, when we regularly eat carbohydrates, it turns into glucose and glucose however is an energy source but also leads to obesity.

The main purpose of minimizing carbs is,

Allowing less amount of glucose in our body, so that our body burns fat from stored glucose, that’s when the fat will be decreased.

Here, when we regularly follow this kind of diet, the amount of carb in our body starts decreasing, which leads to the condition of ketosis.

What is ketosis?

Ketosis is the state of our body where our body burns fat into fuel that’s when keto-state activated.

Fat is stored energy when we stop taking carbs (glucose), the already stored fat convert into glucose, which you burn while exercising and this will result in weight loss, fat loss.

why we needed protein?

If you want lean mass then protein should be needed there because if you do not supply protein to your body, stored protein also breaks down into fuel and result in you will get too slim.

Why fat needed in extreme level?

If your body is high on fat then your body will not be in a state of calorie deficit.
But if your is low on fat your body will be in a calorie deficit because your carb intake is just 5%.

Fat has more calories (approx 2x) than protein and carbohydrate

That’s why fat and protein needed to be in high quantity.

Advantages of a keto diet – Keto Diet Plan for beginners

  • Promote weight loss
  • Reduce your appetite
  • It may prevent cancer
  • Easy weight loss diet
  • Reduce blood sugar and insulin level

Disadvantages of a keto diet

  • You may feel sick
  • You Feel low
  • Definitely feel thirsty
  • Reduce your performance
  • Constipation

Note

  • Add more water and be in hydrate condition
  • To avoid constipation you need you to add more fiber which can be in vegetables, nuts. seed and peanuts butter.
  • Add multivitamin because your body not getting and minerals and vitamins
  • You may feel sick, dizzy, fatigued, hungry

What to eat in keto diet plan for beginners

  • Protein
  • Eggs
  • Mutton
  • cheese
  • Chicken
  • Fish
  • Beef
  • Vegetables
  • Peanut butter
  • Seed
  • nuts
  • Olive oil
  • Coconut oil

Things to avoid

  • Sweetened yogurt
  • Juice
  • Pasta
  • Chapati
  • Rice
  • Beer
  • Whole grain
  • Fruits
  • Any kind of sweet

Summary

Focus more on fats and protein.

If I attached here a scheduled diet chart for keto diet, then it will be difficult for most of my fitness family to go as scheduled plan.

Make a diet program of yourself which is more suitable for you, but keep in mind what foods to eat and what’s not.

Eggs, fish, meat, cheese, berries, sugar-free beverages and low-carb vegetable this food make it easy to a ketogenic diet.

Again

  • 75% fat
  • 25% protein
  • 5% carbs

It will be hard for just 7 days after that you will comfortable with it.

Follow this diet for the only month and then back to normal and again when you feel being obese

It’s a very easy diet and easy to get the result within 2 weeks.

Suggested Reads – intermittent fasting for weight loss

Also Reads – The science behind the ketogenic diet

Thank you

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