Keto Diet For Beginners
A keto or ketogenic diet is a low carbohydrate high fat diet that can help you burn fat more efficiently. There are a number of benefits to weight loss and greater energy, as evidenced in over 50 studies and has been recommended by a number of doctors.
A ketogenic diet can be especially helpful in reducing body weight without feeling hungry , as well as in the “treatment” of type 2 diabetes.
In the previous post, we discussed the main argument against a ketogenic diet – is the brain carbohydrate needed. Here we will discuss how to eat the ketogenic regimen using real foods .
1. What does keto mean?
The “keto” in a ketogenic diet comes from the fact that such a diet allows the body to produce small molecules of fuel called “ ketones ”. They are the alternative source of energy for your body when your blood sugar (glucose) is low.
Ketones are produced when you take in a very small amount of carbohydrates with food (which are quickly converted to blood sugar) and only moderate amounts of protein (because excess protein can also be converted to blood sugar).
The liver produces ketones from fat – ketones serve as a source of fuel for the entire body, especially for the brain.
The brain is a hungry body that consumes large amounts of energy every day and cannot use fat directly. Can only use glucose… or ketones .
A common misconception is that your whole body uses ketones for energy when you are on a ketogenic regimen. The truth is that most of the body, including muscles, can burn fat directly. It would be superfluous for the liver to convert all fats into ketones as they are most needed by the brain.
With keto eating, your entire body switches to eating mostly fat, burning fat 24 hours a day, 7 days a week . When insulin levels are very low, fat burning can increase dramatically, making it easier to reach your fat stores to burn them .
This is great if you are trying to lose weight, but there are other, not so obvious benefits , such as less hunger and steady and steady energy that helps you stay active and focused.
When your body produces ketones, it enters a metabolic state called “ketosis”. The easiest way to get into ketosis is to fast fast (abstaining from any food), but no one can eat forever. If you do not eat for long periods of time, you enter a state of debilitating hunger, which is not the goal, and leads to muscle breakdown, general weakness and other side effects. Periodic fasting or periodic hunger has completely different and beneficial effects.
On the other hand, with a ketogenic diet, you can continue to eat and re-enter ketosis while maintaining the benefits without the need for complete hunger. Studies show that a ketogenic diet can be used for years, even in children (usually in cases of epilepsy), with no proper restriction on the timing of its follow-up.
Who should NOT follow a ketogenic diet?
There are conflicting opinions and myths about the ketogenic diet, but it is very safe for most people.
However, there are three groups that need special attention.
- Do you take diabetes medicine , such as insulin?
- Do you take high blood pressure medication ?
- Are you breastfeeding?
If you fall into any of the above categories, be sure to consult your doctor before switching to a keto diet, as there are possible side effects as well as the need to adjust the dose of medicines taken. With too few carbohydrates, dramatic reduction or stopping of breast milk is possible.
The text in this post is purely informative in nature and should not replace the guidance of a healthcare professional, nor should it serve as a basis for self-medication.
2.What to eat on a ketogenic diet
Here are some of the typical foods you can eat on a ketogenic diet. The figures are the number of net carbohydrates (ie digestible carbohydrates) per 100 grams of food. –
Net carbohydrates are calculated when you subtract the amount of fiber from the total carbohydrates.
To stay in ketosis, the less carbohydrates the better.
The most important thing to reach and stay in ketosis is to avoid too many carbohydrates. You usually need to take carbohydrates below 50 grams a day, ideally less than 20 grams a day .
The less carbohydrates , the more effective is the achievement of ketosis, weight loss, and reversal of type 2 diabetes.
Carbohydrate counting is especially helpful in the beginning. I have used the MyFitnessPal phone app for many years , where you enter the amount of each food and at a glance you can see what your macronutrients and calories are. After a few months of a ketogenic diet, you will already have a sense of carbohydrates without counting.
Here’s what to avoid when keto eating – foods that contain a lot of sugar and starch. This includes bread, pasta / pasta, rice and potatoes as they are high in carbohydrate content.
Unless otherwise indicated, average quantities per 100g.
Again – this means that you do not consume any sugar or starch foods on your ketogenic diet . Also try to avoid highly processed foods.
Additionally, your food should be:
- mainly high in fat,
- only moderate protein content, since in the body protein can be converted to blood sugar.
- Avoid defatted products.
The rough guideline is that 5% of your total calories for the day should come from carbohydrates (the less carbohydrates, the better), 15-25% calories from protein (depending on your usual motor activity, height, pounds and physique) and about 75% of your calories should be from fat .
At the beginning of your ketogenic diet, you need fats to keep you full for a long time and not be tempted to reach for carbohydrates. When you enter into optimal ketosis, your hunger will decrease and your body will easily use its own fat stores to supply calories from fat.
What are keto drinks
What drinks can you drink on a keto diet? Water is the perfect drink, coffee and tea are also good options. Ideally, you don’t use any sweeteners, especially no sugar. Zero glycemic index sweeteners also affect insulin secretion and can take you out of ketosis.
Small amounts of milk are allowed, but it is preferably cream (I use unsweetened liquid pastry cream for breaking, 35%) – it has less carbohydrates than milk and also adds to the total fat of the day.
More information on keto beverages and keto alcohol .
As we said above, the less carbohydrates you take with food, the more effective the diet is for weight loss, appetite suppression, reversing type 2 diabetes, etc.
The ketogenic diet is a very strict low carbohydrate diet, with a tolerance of less than 20 grams of net carbohydrates per day and is therefore highly effective.
There are various possible options for a low carbohydrate diet:
- Ketogenic – 0-20 grams of net carbohydrates per day
- Medium low carbohydrate – 20-50 grams of net carbohydrates per day
- Free Low Carb Eating 50-100 grams of net carbs per day
We recommend that you start with the strictest possible option. When you are satisfied with your weight and health, you can carefully start incorporating more carbohydrates into your diet (if you wish).
3. Why to eat ketogenic – health benefits
The benefits of a ketogenic diet are similar to those of low-carbohydrate high-fat diets, but produce greater results than diets with carbohydrates between 50 and 100 grams per day.
Think of keto as having a high-carb, low-carb diet that maximizes the benefits . However, this also makes it more difficult and may have side effects at the beginning / before adaptation.
✔ Weight loss
When you turn your body into a mechanism that uses fat for fuel, it results in weight loss. Fat burning is noticeably intensified, while the levels of the insulin hormone that stores fat decreases significantly.
Weight loss is easy and without hunger.
More than 30 high-quality scientific studies show that, compared to other diets, low carbohydrate and keto diets produce better results for effective weight loss.
✔ Control of appetite
With a ketogenic diet you will probably be able to control your appetite. When your body burns fat 24 hours a day, 7 days a week, it has constant access to weeks or even months of energy stores , thus significantly reducing hunger. It is very common and studies prove it.
This makes it easy to eat less and lose extra weight – just waiting to get hungry before eating.
The keto diet also makes intermittent fasting easier – something that can enhance the effect of reversing type 2 diabetes and accelerate weight loss beyond the effect of a ketogenic diet alone.
You will also save time and money from having to eat something all the time . Many people feel the need to eat only twice a day, often skipping breakfast; and others are fed only once a day (excellent for enhancing the effects of reversing type 2 diabetes and for weight loss).
The lack of the need to combat hunger also potentially helps with problems such as addiction to sugar or foods and to certain eating disorders such as bulimia. Or even just the fact that you feel full can be part of the solution. Food can stop being an enemy and become your friend – or just fuel – as you prefer.
✔ Blood glucose control and type 2 diabetes reversal
A ketogenic diet can help control blood sugar levels. It is excellent for managing type 2 diabetes, sometimes leading to complete reversal and cure of the disease . It has been proven by research.
There is perfect logic because keto diet lowers blood glucose levels , reduces the need for medication, and reduces the potentially negative effects of high insulin levels .
A ketogenic diet can reverse existing type 2 diabetes, it seems effective in preventing it, as well as stopping and reversing pre-diabetes and metabolic syndrome.
✔ Improved health markers
There are many studies showing that low carbohydrate diets can have beneficial effects on several important cardiac risk factors, including cholesterol profile (HDL, triglycerides), while total and LDL cholesterol levels generally have a relatively minor effect.
Typically, blood sugar, insulin levels and blood pressure levels also improve.
These commonly improved markers are associated with something called “metabolic syndrome” and weight improvements, waist circumference, reversal of type 2 diabetes, and more.
Here you can see the history of health markers of a man after 10 years of ketogenic diet .
✔ Energy and thinking
Some people (myself included) use the ketogenic diet specifically to enhance their mental activity. It is also common to increase your total energy when you are in ketosis.
When you are on a keto diet, the brain does not need carbohydrates from food. It is fed 24 hours a day, 7 days a week by ketones, an effective brain fuel.
This means that ketosis results in a steady supply of fuel (ketones) to the brain , thus avoiding problems associated with a large difference in blood sugar levels.
This sometimes manifests as improved focus and concentration and the disappearance of brain fog with improved mental clarity.
✔ Calmer stomach
A ketogenic diet can lead to a calmer stomach, less gas, less cramps and pain, and often an improvement in the symptoms of colitis and syndrome of the excitatory colon.
For some people, these are the most sought after benefits and it often only takes a few days for you to experience them.
✔ Increased physical endurance
A ketogenic diet can in theory increase your physical endurance by improving your access to huge energy stores from your fat stores.
Carbohydrate (glycogen) reserves in the body are sufficient for only a few hours of intense exercise, or even less. But your fat reserves can last you in weeks.
Beyond this effect, another potential benefit is the reduction in the percentage of body fat that can be achieved on a keto diet (see weight loss above) – which is valuable in many sports.
The ketogenic diet is a proven and often effective medical therapy for epilepsy and has been used since the 1920s. It has traditionally been used predominantly by children, but in recent years the elderly have also experienced its benefits.
Using a ketogenic diet for epilepsy can help some people take less or no anticonvulsants, and may not have seizures. This can reduce the side effects of medication and thus improve mental performance.
More Possible Benefits Of A Ketogenic Diet
The above benefits are the most common. But there are others that are potentially surprising and for some people, life-changing.
- Did you know that a ketogenic diet can help to normalize blood pressure?
- It may reduce or cure acne ,
- Can Help Control Migraines
- To reverse polycystic ovary syndrome
- It can help with mental illness
- Prevention and partial treatment of Alzheimer’s and Parkinson’s
- Possibility for Brain Tumor and Cancer Prevention
- And some other potential benefits .
In Our Next Article Coming Next Week You Will Learn More About:
how to achieve, what are the signs and how to achieve optimal results discussed in detail in our upcoming article…
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