Ketogenic Diet for Beginners: These days, you can find countless trendy diets for weight loss, but very few of them work. A Ketogenic diet is becoming popular these days because of its miraculous results. A keto diet is beneficial for losing body fat and improving your blood sugar level.
According to different studies, keto diet improves health markers such as lowering blood cholesterol and increased heart health. One more significant effect of the keto diet is appetite control and a calm stomach. It was also in wide use for epilepsy in past years. The ketogenic diet is also tested and recommended for polycystic ovary syndrome.
However, the diet has gained attention for weight loss due to the low carb diet. These days, most of the diet plans are rich in proteins but moderate in fats. On the contrary, the ketogenic diet has a high content of fats for almost 70-80%.
Also Read: The Best Keto Diet Plan Free
What is a keto diet?
A keto diet is a low carb, high fat, and moderate protein diet, which helps you burn your fats more effectively. The reduced intake of carbs puts your body in a state known as the metabolic process. This process is called “Ketosis.”
Have you wondered what the word “keto” means?
A ketogenic diet is named keto because your body produces small molecules that act as fuel. These small molecules are known as ketones. When the body switches its fuel supply to these ketones by burning fats 24/7, you lose your weight rapidly. That is why this diet is named as keto diet or ketogenic diet.
How does a keto diet work?
The primary source of energy is obtained by carbohydrates in the body. But if you are eating a low carb diet, there is a lack of glucose and energy in your body. In that situation, the liver produces ketone bodies from fats. These ketones act as a fuel; in other words, fats are burned to maintain your body’s energy supply.
The human brain needs most of the energy as compared to other organs. During fasting or low carb intake, the body extracts glucose from the liver and gets glucose from muscles. When this process continues for a few days, the stored glucose level starts to decline, and the insulin level also decreases. In this case, the body begins to consume fats as fuel. Because your insulin levels remain, you’re your body experiences fewer fluctuations in your blood glucose level. Consequently, it is the best diet for diabetic patients, as well.
When ketone bodies accumulate in the blood, the metabolic state of the body is called ketosis. Scientists recommend maintaining the ketones level in the blood, especially when following a keto diet, because it may reach a harmful level, known as ketoacidosis.
Benefits of Ketogenic diet
- More sustainable and safer diet
- Rapid weight loss
- Reduced insulin resistant
- Helpful for diabetic patients
- Also beneficial in epileptic seizures, heart diseases, and Alzheimer’s
- Improves brain functionality
- Control blood pressure and healthy cholesterol
- Useful in PCOS (polycystic ovary syndrome)
Ketogenic Diet for Beginners
There are numerous keto diet plans for beginners, free and paid, but all the diet plans always ban high carbs foods. In the keto diet menu, you should always consider meal planning according to macronutrient ratios. A ketogenic diet for beginners should be monitored based on macronutrient percentages. The keto diet is comprised of
- 30-35% protein
- 5-10% carbohydrates
- 55-60% of fats
There is not only one food that has a specific ratio of macronutrients. A 2000 calories diet should contain 75 grams of proteins, 165 grams of fats, and 40 grams of carbohydrates. The protein amount is always kept moderate in keto diet because more protein intake prevents ketosis in the body. The protein is also converted into glucose. Hence, in a keto diet, proteins are sufficient to preserve lean body mass. The ketogenic diet plan focuses on saturated fats as well as unsaturated fats. Different food and recipes involved in the keto diet are explained below.
Keto diet Foods
What to eat?
Every time you think about your keto meal, you should count carbs. The lower-carb diet you will take, the more effective results can be seen. Moreover, your foods should be high in fats and moderate in proteins. Here are the foods you can eat on a ketogenic diet,
- Unprocessed meat, especially grass-fed meat or organic meat. ( do not take in excess as these are rich in protein)
- Fish and seafood are good to eat. Fatty fish is highly preferable, such as salmon.
- Eggs in any form either boiled, omelets, scrambled, or fried in butter.
- Natural fats and high-fat sauces. You can freely add olive oil to your salads and while cooking vegetables. Also, You can add coconut oil or butter to your recipe. In addition to this, you can add high-fat sauces in your keto meal such as garlic butter and béarnaise sauce.
- Vegetables that grow above the ground, such as leafy green (lettuce, spinach, and kale), broccoli, onions, bell peppers, cucumber, cauliflower, celery, mushrooms asparagus.
- High-fat dairy can be added to keto meals such as butter, heavy cream, and high-fat cheese. Milk is not recommended, but you can sparingly use it in coffee or tea.
- Nuts are allowed but only in a small quantity. In general, nuts should be limited in the ketogenic diet.
- Berries with whipped cream are acceptable in the keto diet.
What to avoid?
Foods that contain high carbs or rich in proteins should be avoided in the ketogenic diet. Moreover, sugary items are also avoidable in keto meal plans. These foods include refined and whole-grain products (oats, pasta, rice, and wheat), sugary beverages, and starch-containing vegetables like potato, winter squash, and corn.
In addition to this, avoid highly processed food and low-fat food items. Foods rich in proteins should also not be taken. Other foods you should avoid are Legumes, including lentils, chickpeas, and beans. In fruits, except berries, all others are not recommended.
Drinks in Keto diet plan
Beginners often inquire about different drinks in the ketogenic diet. Water is a perfect drink for keto diet followers. Moreover, tea or coffee can also be added to the keto diet menu. But, you should not use any sweeteners in it, especially sugar. A splash of cream or milk in your tea or coffee is also acceptable.
If you are thinking about red wine, then always remember, red wine is not so good in keto meal, but an occasional glass of wine is completely fine.
Drinks with added sugars such as syrup, cocktail, juices, beer, soda, sweetened tea should be avoided in the ketogenic meal plan.
Keto Diet Recipes
Most dieticians recommend a 30-day ketogenic diet plan. During these 30 days, you can become bored with eating the same foods more and often. But, No worries, you can also make delicious recipes by using your keto foods. These keto diet recipes are easy to cook and mouthwatering.
You can enjoy Keto pizza, keto pancakes, keto cookies, keto pie, keto bread, and keto chocolate cake using keto diet recipes. These recipes are widely available in different forms on the internet.
Keto Diet Pills
These days, keto diet pills are also available. These pills are dietary supplements that boost your metabolism by enhancing fat burning and ultimately upsurge your weight loss. The tablets also act as appetite suppressants and maintain a healthy approach.
Many people feel uncomfortable with their meal changes. Therefore, they often prefer these keto diet pills. But, dietary changes also help to maintain your healthy lifestyle. You should stick to a ketogenic meal plan, and add exercise or workouts in your routine. By doing regular exercise, you will notice rapid results in your body and weight loss.
Besides this, if you want to take keto diet pills, then you should consult any registered dieticians in case of underlying medical conditions.
The complete ketogenic diet for beginners Summary
A Keto diet is not a restriction to the variety of your meals. You can make everything you want. In fact, in a keto diet plan, you experience new delicious recipes with your keto foods. Dieticians say that keto diet is a lifestyle that encourages you to stick with healthy foods according to your body needs. You can move your body metabolic state to the ketosis and quickly burn fats to reduce your weight and improve other health markers. With preparation and planning, you can easily pass your body’s transitions and get long-lasting benefits.
How do I get started on keto?
Start eating keto-friendly foods with low carbs and high fats. At first, you may feel hungry between the meals, but you can add fish, nuts, boiled eggs, full-fat yogurt, or cheese because these are keto-friendly snacks. After a few days, your body will get used to your transitions.
What do you eat during the first week of keto?
If you are a beginner, then eating meat, vegetables, nuts, and dairy products like cheese should be added to your diet in the first week of keto.
What do you eat on a keto diet?
High fat, moderate proteins, and low carb foods are recommended to eat on a keto diet. Unprocessed meat, poultry, high-fat dairy products, vegetables, and seafood are good for eating a keto diet.
Are bananas keto?
Not all fruits are allowed in the ketogenic diet plan, such as bananas and grapes, because they are high in carbs. A medium banana contains 24 grams of carbohydrates. Therefore, it should be avoided.
What fruits can I eat on keto?
On a keto diet, you can eat avocados, peaches, blackberries, watermelon, strawberries, raspberries, and cantaloupe.