Everything you need to know about keto diet for beginners: Stupid-simple guide
Everything you need to know about keto diet for beginners. What’s Keto diet – is it good for diet or health? Ketogenic diet (or keto diet, for short) is a low-carb and high-fat diet that offers many benefits.
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Everything you need to know about keto diet for beginners
What’s Keto diet? Keto diet or Ketogenic diet is a very “low-carb” and ” high-fat” diet that shares many similarities with the Atkins and low-carb diet.
It drastically reduces carbohydrate intake and replacing it with healthy fats. The reduction of carbs puts your body into a metabolic state – ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy.
Your body eventually moves from carbs to fat for taking the energy, and the fat never gets stored. It also turns fat into ketones in the liver, which can supply energy for the brain. Keto diet can cause massive reductions in blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefits.
It’s pretty amazing, right? I’ll show you everything you need to know about Keto diet for beginners.
Who should follow Keto diet
- People who want to lose weight quickly
- People with metabolic, neurological or insulin-related diseases.
Who should NOT do a Keto diet
Ketogenic diet is usually pretty harmless, but under these 3 conditions, you should consult your doctor.
- High Blood Pressure
Different Types of Keto Diet
There are several types of Keto diets. However, only the standard and high-protein ketogenic diets have been studied extensively. Cyclical or targeted ketogenic diets are more advanced methods and primarily used by bodybuilders or athletes. For Keto diet beginners, just start with the standard one (SKD) and then gradually adapt to the advanced ones.
The information in this blog mostly applies to the standard ketogenic diet (SKD), although many of the same principles also apply to the other versions.
- Standard ketogenic diet (SKD): This is a very low-carb, moderate-protein and high-fat diet. It typically contains 75% fat, 20% protein and only 5% carbs.
- High-protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein and 5% carbs.
- Cyclical ketogenic diet (CKD): This involves periods of higher-carb feeds, such as 5 ketogenic days followed by 2 high-carb days.
- Targeted ketogenic diet (TKD): This allows you to add carbs around workouts.
HOW TO FIND WHICH APPROACH WORKS BEST FOR YOU
- First, check with your doctor before you make any major dietary changes.
- Try different styles of keto for at least a month each.
- Track your carbs, fat and protein using a food tracking app like MyFitnessPal and My Macros+.
- Set goals based on fat and carb intake instead of worrying about calories. Eat until you’re full, and listen to your body.
Keto Diet Benefits
Keto Diet brings incredible results in a quick amount of time with comparatively less effort for weight loss. Keto diet is very filling due to increased fat intake that you can lose weight without counting calories or your food intake. In fact, you do count calories in Keto diet, but not as restricted as low carb diet. There are several reasons why a keto diet is better than a low-fat diet. The increased protein intake, lower blood sugar levels and improved insulin sensitivity may also play a key role.
When you exercise a diet low in carbs, your body produces less insulin. So decreased insulin levels results in increased energy levels. It also increases your focus due to high fat intake.
Excess fat is closely linked to type 2 diabetes, pre diabetes and metabolic syndrome. Diabetes is characterized by changes in metabolism, high blood sugar and impaired insulin function. Since Keto diet helps you to lose weight fast, so it’s great for people with diabetes.
Keto diet can help you decrease body fat, HDL cholesterol levels, blood pressure and blood sugar.
The diet is currently being used to treat several types of cancer and slow tumor growth.
It may reduce symptoms.
Research has shown that the keto diet can cause massive reductions in seizures in epileptic children.
Polycystic ovary syndrome
Keto diet can help reduce insulin levels, which may play a key role in polycystic ovary syndrome.
Lower insulin levels and eating less sugar or processed foods may help improve acne.
Although the keto diet is safe for healthy people, there may be some side effects while your body adapts it. This is called “keto flu” and is usually over within a few days. Keto flu includes poor energy and mental function, increased hunger, sleep issues, nausea, digestive discomfort and decreased exercise performance.
To minimize this, you can try a regular low-carb diet for the first few weeks. This may teach your body to burn more fat before you completely eliminate carbs. It can also change the water and mineral balance of your body, so adding extra salt to your meals or taking mineral supplements can help.
For minerals, try taking 3,000–4,000 mg of sodium, 1,000 mg of potassium and 300 mg of magnesium per day to minimize the side effects. At least in the beginning, it is important to eat until you’re full and avoid restricting calories too much. Usually, keto diet brings weight loss without intentional calorie restriction.
Foods to eat
To cover everything you need to know about the keto diet for beginners, you must know which foods to eat. Swap carb with healthy fats and eat whole foods.
- Meat: Red meat, steak, ham, sausage, bacon, chicken and turkey.
- Fatty fish: Such as salmon, trout, tuna and mackerel.
- Eggs: Look for pastured or omega-3 whole eggs.
- Butter and cream: Look for grass-fed when possible.
- Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella).
- Nuts and seeds: walnuts, flax seeds, pumpkin seeds, chia seeds, brazil nuts, hemp seeds, macadamia nuts, pecans, poppy seeds, pumpkin seeds, sesame seeds
- Healthy oils: Primarily extra virgin olive oil, coconut oil and avocado oil.
- Avocados: Whole avocados or freshly made guacamole.
- Berries, lemon, lime: only small amounts
- Low-carb veggies: Most green veggies, tomatoes, onions, peppers, etc.
- Condiments: You can use salt, pepper and various healthy herbs and spices.
Healthy Keto Snacks
- Fatty meat or fish
- A handful of nuts or seeds
- Cheese with olives
- 1–2 hard-boiled eggs
- 90% dark chocolate
- A low-carb milkshake with almond milk, cocoa powder, nut butter
- Full-fat yogurt mixed with nut butter and cocoa powder
- Strawberries and cream
- Celery with salsa and guacamole
- Smaller portions of leftover meals
- Keto-friendly snacks – cereal
High-fat, Low-protein, Zero Carb Foods
These are zero carb foods that are over 80% fat for your fat intake. Use these foods to increase your fat intake:
- Animal Fats (lard)
- Avocado oil
- Coconut oil
- Extra virgin olive oil
- Grass-fed butter or ghee
- Macadamia nut oil
- MCT oil
- Beef pemmican
Low-Fat, high-protein, zero carb Foods
Getting enough protein is essential for building muscle and reducing your appetite for weight loss. Eat these foods for increasing your protein intake:
- Canned fish (Skinless, boneless, and canned in water for lowest fat option)
- Exotic meats (such as ostrich, camel, and emu)
- Game meats (venison, bison, ostrich, caribou, elk)
- Ground meat (turkey, chicken, beef, veal, pork, etc.)
- Leaner cuts of meats (skinless chicken breast, turkey breast, veal, etc.)
- Leaner lunch & deli meats with no carb-containing fillers (ham, turkey, chicken, etc.)
- Skinless canned chicken breast
- Smoked fish
Skinless white meat will always be higher in protein and lower in fat than dark meat with or without the skin.
High-fat, high-protein, zero carb foods
If you need more fat for keto diet, pick foods at the top of the list. If you need more protein, pick foods at the bottom of the list.
- Canned fish (in olive oil with skin on for most fat)
- Dark meat fowl with the skin on (e.g., chicken thighs and duck legs)
- Fattier cuts of meat (steak, ribs, lamb chops, short rib, pork belly, etc.)
- Hot dogs
- Pork rinds
- Preserved meat products (e.g., jerky, biltong, meat sticks)
- Salted and cured meats (e.g., corned beef)
Foods not to eat
For Keto diet, you must cut carbs drastically. And other typical unhealthy foods like sugar, trans fats, and processed foods. Remember, you can’t eat most fruits due to the sugar content on Keto diet, although fruits give you fibers and other nutrients.
- Beans, peas, lentils
- Grains: rice, pasta, and oatmeal
- Low-fat dairy products
- Added sugars and sweeteners
- Sugary beverages: juice and soda
- Typical snacks: potato chips, pretzels, tortilla chips, crackers
- Most fruits: except for lemons, limes, tomatoes, and small portions of berries
- Nuts: cashews, chestnuts, pistachios, peanuts
- Starchy vegetables: corn, carrot, potatoes, sweet potato and peas
- Trans fats: margarine or other hydrogentated fats
- Oil: Corn oil, canola oil, peanut oil, soybean oil, sunflower oil
- Processed foods: cereals, bread
- Most alcohols: wine, beer, and sweetened cocktails
Beverages to drink
- Black coffee
- Bone broth
- Tea (unsweetened)
- Sparkling water (unsweetened & unflavored)
- Almond milk (unsweetened)
Beverages not to drink
Liquid bread – juices, smoothies, lattes, milkshakes, sodas, vitamin water, and beer
Although no supplements are required, some can be useful.
- MCT oil: MCT oil provides energy and helps increase ketone levels.
- Minerals: Added salt and other minerals can be important when starting out due to shifts in water and mineral balance.
- Caffeine: Caffeine can have benefits for energy, fat loss and performance.
- Exogenous ketones: This supplement may help raise the body’s ketone levels.
- Creatine: Creatine provides numerous benefits for health and performance. This can help if you are combining a ketogenic diet with exercise.
- Whey: Use half a scoop of whey protein in shakes or drink smoothies
Conclusion: Now you konw everything about Keto diet for beginners. I think Ketogenic diet is easier diet than other diets. Cutting carbs and eat healthy fats to burn more calories. Except for not eating fruits, everything else make sense - eating whole foods and avoid all the unhealthy foods. So why not to try?
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