Starting the Keto Diet? Here's What You Need to Know
If you’re new to
the ketogenic diet or thinking about trying it, you probably have a lot of
questions. What exactly is this
diet? Is it safe? How will it help me lose weight? What can I eat on keto, and what should I avoid? And most importantly:
Is there anything left to eat?! Keto-diet is known for its crazy restrictions. But in reality,
following this diet isn’t as bad as you may think. In fact, with a little prep work and planning ahead, you can
even make the Keto Diet enjoyable! So let’s get started… Here are the answers to everything you need to
know before starting
the Keto Diet.
What is the Keto Diet?
The ketogenic
diet is a high-fat, low-carb diet that is super popular among the keto
community. The basic idea of the diet
is to get your body to use “fat as a source of energy instead of
carbohydrates”. So how does one go
about doing this? By reducing carbohydrates to a minimum and keeping protein at roughly 20%, you can ensure that
you’re using your body’s full potential on the inside while retaining
muscle and other vital
tissue on the outside.
If
you want to
start your keto diet faster, watch this full video now
Why Follow a Keto Diet?
The primary
benefit of a ketogenic diet is that it can help people lose weight. In fact,
it’s one of the most effective diets
known to man. So if you’re trying to lose weight, or just want to get healthy
and feel good, a ketogenic diet is
a great way to go. While there are a lot of claims about the benefits of this diet, it’s important to remember that
there are also a lot of myths surrounding it. Here are just a few of the most pervasive myths about
the ketogenic diet: The diet is unhealthy and leads to weight gain. The
diet is fattening, and you’ll gain weight
back when you stop eating
it. The body needs
carbohydrates to function.
The ketogenic diet is
too strict, and you won’t be able to enjoy certain
foods such as fruit,
dairy, and grains.
How to Start a Keto Diet
The first and
most important step in starting the ketogenic diet is choosing the right
starting point. There are many
different ways to get started, and you’re likely to find that one way works
better than another. There are also
many different levels of involvement with the diet. Some people just want to
put on some pounds, while
others want to lose
weight and get healthy. The choice is yours!
Foods to Eat on a Keto Diet
Once you’ve
determined how you want to start the diet, the next step is to make sure you
eat a balanced diet that includes
adequate amounts of protein and fat. Here are some of the foods you should
include in your diet:
·
Fish – It’s one of the most nutritious foods you
can eat, and it’s also very low in calories. It’s a good idea to get your fish fix early in the week, as fish is
high in omega-3 fatty acids, which helps promote a healthy mind and body.
·
Shrimp – One of the lowest-calorie foods you can
eat, shrimp is also one of the most nutritious.
It’s a good idea to get your shrimp fix early in the week, as shrimp is high in protein
and has a low glycemic
index.
·
Lean meat – Beef, lamb, pork, and pork chops are
all very low in calories and carbohydrates,
making them perfect
for a diet like the ketogenic
diet.
·
Poultry – Ducks, geese, and guineas are all very
low in calories and carbohydrates, making them great for a diet like the ketogenic
diet.
·
Eggs –
You can never go wrong with eggs.
They are one of the easiest
foods to make, and
they’re also very nutritious. Eggs are a great source
of protein, as well as
a valuable source of
vitamins and minerals.
·
Nut butter – If you’re a peanut butter lover,
you’re in luck. Nut butter are filled with protein, healthy fats, and vitamins. They’re also a good choice for a low-carb
diet or a ketogenic diet.
·
Almonds – Have you ever thought about the
benefits of eating almonds? You can thank your
body for their incredible benefits – they’re packed with magnesium,
vitamin E, zinc, and protein. Gram
Flour – Gram flour is made from byproducts like cotton, corn, and rice. It’s high in
carbohydrates and is generally used as a thickening agent.
·
Besan – As the name suggests, besan is a type of
flour made from beans. It’s a naturally- occurring fiber, and it does a great job of filling you up on a low-carb, keto diet.
Watch this video to get the 30 day
keto diet
Foods to Avoid on a Keto Diet
One of the things that make the ketogenic diet work is the total absence
of carbohydrates. So what foods are banned on this
diet?
The foods that make up a low-carbohydrate diet are referred to as “net
carbs” because they have a very high
energy cost to your body. In other words, when you eat foods with “net carbs”,
your body is forced to break down
and burn muscle cells to release energy. This means your body is prevented from
using the carbs as
energy, and they’re stored as
fat. Here are a few foods that
are generally
considered “net carbs”:
·
Grains and Grainsides: Also known as “wheat” or
“hard” grains, including rye, oats, and barley,
these grains have a lot of carbohydrates in them. They’re also rich in fiber,
which slows down the rate at which
your body can use carbs for energy.
·
Bread and Baking Products: These are commonly
made with flour, cheese, and sugar, and they
have a lot of carbs in them. Remember, a low-carb diet should be a long-term
plan, not a short-term solution. You
want to make sure you’re not just eating these for sugar rush, and going
again and again
for lack of results.
·
Puddings, Cakes, and Sweets: Puddings, cakes,
and sweets are generally made with milk, sugar,
and corn syrup. They have a lot of carbs in them, and they’re not a good choice
when following a low-carb diet.
Tips for Starting the Keto
Diet
If you’re new to
the ketogenic diet or thinking about trying it, you probably have a lot of
questions. What exactly is this
diet? Is it safe? How will it help me lose weight? What can I eat on keto, and what should I avoid? And most importantly:
Is there anything left to eat?! Keto-diet is known for its crazy restrictions. But in reality,
following this diet isn’t as bad as you may think. In fact, with a little prep work and planning ahead, you can
even make the Keto Diet enjoyable! So let’s get started… Here are the answers
to everything you need to know before starting
the Keto Diet.
Final Words
The ketogenic
diet is a high-fat, low-carb diet. It’s been around for 50 years, and is now
being practiced more than ever before because
of its efficacy and safety. The basic
idea is that you’re
taking in very
low amounts of carbohydrates and moderate amounts of proteins. The result is
that your body creates ketones
which are used as an energy source.
The purpose of the diet is to put your
body in a state where it can produce these certain chemicals called “ketones”
instead of glucose, which
we all get from
carbohydrates. The ketogenic diet is a great tool for
people who want
to lose weight.
It’s low in fat and carbohydrates and very easy to stick to because you’ll be consuming very small amounts of commonly
found items throughout the day. The only downside is that because of the way it’s designed, it’s very difficult to
gain weight with this diet. The good news is that most people
can lose weight with the ketogenic diet.
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