Have you ever heard or realized that eating fat can help you lose weight? If not, then here is a good topic for you and that is the “keto diet for beginners.”
Ketogenic or you will hear it as the keto diet.
The Standard Keto diet has become the most popular diet and topic lately which helps burn fat (almost 2.2% faster) and improve general health.
In this article, you will get to understand some interesting knowledge of the keto diet for beginners.
Let’s get started,
What is a keto diet?
The keto diet is a low-carb, high-fat diet that has been shown to help with weight loss.
When you eat a keto diet, your body goes into a state of ketosis, where it burns fat for energy instead of carbs.
This can lead to weight loss and other health benefits.
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 from person to person cause we all have different carbohydrate tolerance and also insulin resistance level.
Why minimize the number of carbohydrates?
When we consume carbohydrate foods. Carbs break into glucose, and glucose starts increasing in our bodies.
Glucose helps our body produce more energy, which we use all day and do activities.
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 carbs in our body starts decreasing, leading to the condition of ketosis.
What is ketosis?
Ketosis happens when the carb intake and insulin level are low
Fat is stored energy when we stop taking carbs (glucose), the already stored fat converts into glucose, which you burn while exercising and this will result in weight loss, and 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 lose muscles mass.
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 for beginners
- Promote weight loss
- Reduce your appetite
- It may prevent cancer
- Reduce blood sugar and insulin level
- The Keto diet helps to increase satiety and reduce hunger
- Improves LDL cholesterol and triglycerides
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 a hydrated condition
- To avoid constipation you need to add more fiber which can be in vegetables and nuts. seed and peanut butter.
- Add multivitamins because your body not getting minerals and vitamins
- You may feel sick, dizzy, fatigued, hungry
What to eat in the keto diet 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
How does the keto diet work for weight loss?
The keto diet is a high-fat, low-carbohydrate diet that has been shown to be effective for weight loss.
When you eat a keto diet, your body goes into a state of ketosis, in which it burns fat for energy instead of carbohydrates.
This helps you lose weight by burning more calories than you consume.
Summary
The keto diet for beginners is a low carbohydrate, high fat and adequate protein way of eating that can help you to go from burning carbohydrates for energy to burning fats.
Again
- 75% fat
- 25% protein
- 5% carbs
It will be hard for just a week after that you will become comfortable with it.
Follow this diet for only one month and then go back to your normal diet and follow it again when you feel like you’re gaining unwanted fat.
It’s a very easy diet to follow and the results are easy to see after two weeks.
Suggested Reads – intermittent fasting for weight loss
Also Reads – The science behind the ketogenic diet
Thank you
