Keto Diet for Beginners
To get the full benefits of the Keto diet, you must understand it so that you are doing everything right. To make this process a little bit easier for you, we have come up with this eBook to give you a helpful beginners guide to the Keto diet, with complete tips and recipes.
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Easy Keto Diet For Beginners
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WHAT IS INSIDE?
- Benefits of going Keto
- Best foods for Keto diets.
- Easy ways to Start Eating Keto Today.
- 4 Reasons To go Keto Now.
- 3 Keto Myths to Stop Believing from Today.
- How to kickstart Ketosis
- An Easy Way to Lose weight.
- How to meal plan
- Meal planning vs meal prepping
- Keto-friendly recipes and much more.
THE EASY KETO DIET: A DETAILED GUIDE FOR BEGINNERS
There are many researches being conducted that shows the link between weight and health.
To date, over 60 chronic diseases alone are linked to obesity and overweight. This includes heart disease, stroke, type 2 diabetes, and cancer, but these are not the only chronic diseases connected to weight.
Many other diseases are caused due to obesity and weight. Shockingly, obesity is in the top five leading causes for death.Alone in America itself, more than 2.8 million people die from the disease. This fact shows that obesity is a real problem which can and will destroy a person’s life.
Despite the fact that obesity has such serious implications on a person’s health, the outbreak is growing and which is a concern across the globe.
Today, more than one third of adults are catergorised as obese, while one out of six children are obese. This is a fact, a shocking fact, especially considering that these stats are only about obesity and not general overweight. If you are one of the many people struggling with this issue, the stats show that you are not alone.
But, that’s not an excuse to let your weight continue to increase. You owe yourself to better your health and lose the extra weight. Though that is easier said than done for many.
Today, so many people want to lose weight and take control of their health, but unfortunately they don’t know how.
There are few diets out there that people are excited to try, but those diets don’t work, and they give up quickly.
The diets that do work, however, often don’t mesh with most people’s everyday life and seem impossible to figure out.
The Keto diet, for instance, is one of the most effective diets for losing weight, but most people don’t know how and where to start it. As it requires you to basically reject the standard diet, many are clueless on how to go about the Keto diet.
If you are one that wants to lose weight, then you simply have to put in the work. This includes researching an effective diet technique and commitment to the diet full heartedly. The Keto diet is the best way to lose weight fast and keep it off, as long as you stick to the diet.
Unfortunately, the Keto diet can be difficult to navigate at the beginning because you will be basically turning the standard diet upside down. From knowing what you can and can’t eat to find out how to measure your ketones, the Keto diet is a little confusing, even though it’s simple.
WHAT IS KETO DIET?
You may have heard of the high-protein, low-carbohydrate Atkins diet. The Keto diet keeps carbohydrate levels low, but instead of ramping up the amount of protein in your diet, the KETO DIET increases the amount of fat. A typical Keto diet aims for meals with 75% fat, 20% protein, and 5% carbohydrate. Eating a high-fat diet can still mean eating healthy.
It might seem counterintuitive that adding more fat to your diet can lead to weight loss. Normally, your diet is high in carbohydrates, which are broken down into glucose, or blood sugar, for use as energy. As glucose enters your bloodstream, your body releases insulin to store excess glucose as fat. The more carbohydrates, the more glucose. The more glucose, the more insulin, and the more insulin, the more fat.
The Keto diet takes advantage of the fact that when your meals are high-fat and low-carbohydrate, there is no insulin spike, and you don’t add to your fat reserves. Instead, fat from diet and stored fat are broken down to ketones (“keto” is short for “ketogenic” producing ketones). Like glucose, ketones can be used for energy, keeping your body running without increasing blood sugar or putting on excess fat. The benefits of the keto diet can be huge.
KETO DIET PLAN
Keto diet menu items often include seafood, meat, dairy products, eggs, vegetables, and nuts. With the increased popularity of the keto diet, keto recipes are widely available.
The Keto program recommends a diet that is low on carbs, moderate on protein and high in fat. The idea is to fine-tune nutritional intake in order to send the body into the metabolic state known as ketosis.
The body enters a state of ketosis when it no longer has stores of glycogen sugar to fuel its energy needs. With sugar out of the way, the body has no choice but to tap its stores of fat to get by. The liver converts fat reserves into ketones to present to the body as an energy source. This is why the keto program is a good way to lose fat.
HOW DOES KETO DIET WORK?
When you hear about the ketogenic diet, especially for beginners, the first thing you perhaps think of is what could possibly make it as good as people say. The answer is, there are enough benefits to change your life.
Keto is everywhere, it’s the new buzzword, the new favourite among those looking to shed pounds, and the new hate victim of the food-pyramid-spouting-eat-your-whole grains mainstream medical industry. The keto diet, while it is not the magic cure-all for every single disease on the planet, does a pretty dang good job at being the potential causer of healing many horrible conditions. So let’s cut through the science, separate fact from fiction, and look at the benefits of the Keto diet.
Recently, the keto diet has become extremely popular for its health benefits such as weight loss and preventing disease. The keto diet can be hugely beneficial, but how does it work to provide these benefits?
THE BENEFITS OF KETO DIET
Benefit #1: Weight Loss
Without a doubt, weight loss is the primary goal of the keto diet. It works because it makes the body look to its fat reserves to power its metabolism. It can be interesting to go deeper into the process.
However, when the body is deprived of carbs, it enters a state of ketosis. Blood sugar and insulin levels fall when that happens. As the body taps the energy in fat cells, they release considerable quantities of water, making for some great weight loss. The fat cells are then able to enter the bloodstream and make their way to the liver, where they are turned into ketones for energy processing. As long as your diet allows you to stay in a caloric deficit, you get to enjoy the weight loss benefits of the keto diet.
Okay, so this one isn’t so astounding, but it is one of the most common reasons people embark on the Keto diet. So why is weight loss usually so easy on the ketogenic diet instead of other regular diets? For all of the following reasons:
The Keto diet is composed of approximately 75% fat, 20% protein, and 5% or less carbohydrates. The high fat content and lack of sugar means diminished cravings, lack of blood sugar swings and binges, and increased satiation. Increased satiation equals eating less. Many people also have food sensitivities to grains, even gluten-free ones, so eliminating them may lead to an increased ability to absorb minerals like magnesium and potassium, which in turn means your body is more nourished and you have fewer cravings.
Ketones. When your blood sugar is running low, your body turns to its glycogen stores for energy. Typically glycogen stores house about 2000 calories of “backup” energy for when you run out of glucose. Like the intelligent machine it is, your body depletes the glycogen stores and then turns to your own body fat for fuel.
IMPORTANT: The ketogenic diet is not a free-for-all eat however much cheese or super low-carb fat bomb treats you want diet. If you are eating way more calories than you need, you will not lose weight. So focus on keeping your diet around fatty cuts of grass-fed meat, butter, eggs, avocados, lots of green veggies and cruciferous, and be modest with the keto desserts, dairy, and sweets.
Overall, the Keto diet is an excellent way to burn fat and lose weight. Eating fewer carbohydrates suppresses appetite, and studies have shown that keto diet participants eat fewer calories overall because of this. Burning fat for energy can lead to rapid weight loss.
Benefit #2: Brain Function
When you choose a regular diet that puts carbs into the body, your brain has to deal with the rise and fall in sugar levels that happens as a result. Inconsistent energy levels can make it hard for the brain to focus. With the keto diet, however, the energy source is constant and consistent. The brain is better able to stay focused.
A poorly functioning brain, as you may have already experienced, leads to lessened work productivity, which in turn means an unhappy boss, lack of job satisfaction, sugar cravings for energy, and depression. It’s a horrible domino effect. The original ketogenic diet was formulated by Dr. Russell Wilder in the early 20th century to treat epilepsy. The success rate was phenomenal and it is still used today to treat epilepsy and other brain disorders. Research also indicates that ketones are more efficient brain fuel than glucose. Source:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5102124/
Benefit #3: Potential Cancer Benefits
A ketogenic diet can boost the body’s defense against a variety of problems. By reducing inflammation, and improving mitochondrial function, it can help to reduce the risk of developing several chronic diseases.
Cancer cells typically possess unusual mitochondria, which require an increased supply of glycogen. Ketosis allows normal cells to be fed while starving the cancer cells, as they are unable to utilize the ketones for energy because of their dysfunctional mitochondria.
One study showed implementing the ketogenic diet led to a dramatically increased survival time and slower tumour growth. Source:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5450454/
If you’re reading this article now, chances are you are in some sort of pain, whether physical and/or mental (being overweight, struggling with autoimmune disorders, thyroid disease, fatigue, brain fog) and want to change. Use this information, don’t just skim through it and store it in the back of your brain and say “that’s nice for some people”, motivate yourself to change.
Benefit #4: Reduced Triglycerides
Fat subunit molecules called triglycerides normally circulate in your bloodstream. High levels of triglycerides are a significant risk factor in the development of heart disease. In the Keto diet, because fat is being burned for energy, the number of triglyceride molecules in the bloodstream decreases, reducing the risk of heart disease.
Benefit #5: Improved Cholesterol Level
“Bad” (LDL) cholesterol is another risk factor for heart disease. Too much bad cholesterol in your bloodstream builds up in your arteries, narrowing them and causing atherosclerosis, a type of heart disease. The keto diet reduces bad cholesterol levels while increasing the level of “good” (HDL) cholesterol in your body.
HDL cholesterol helps get rid of the body’s bad cholesterol reserves. When you’re on keto, your body’s triglyceride levels fall and your HDL cholesterol levels rise.
Benefit #6: Improved Blood Pressure
High blood pressure or Hypertension, significantly increases the risk of several conditions and is a leading cause of deaths worldwide. A low-carb diet has been proven to be more effective than a low-fat diet in lowering high blood pressure. Some claim that it is just as effective as taking pills. This combined with the weight loss derived from a ketogenic diet, is sure to significantly improve cardiovascular health and function.
When you’re on the Keto diet, it drops your blood pressure. Many people on the keto diet find that they are able to stop taking blood pressure medicine altogether.
Benefit #7: You feel more energetic
When you are on a regular diet, your body is always on the verge of running out of energy. You need to constantly eat and refuel. With a keto diet, however, the body taps its fat reserves, a nearly unending energy source. The body, then, is able to maintain constant energy levels throughout the day. The result is, you end up feeling a lot more energetic.
It has been proven by numerous studies in the world of nutrition science, that this form of diet programs can have a very positive impact on your overall health and wellness, and physical features. As long as you can find a way to maintain discipline, the benefits are abundant. For those that have not been able to acquire results from typical methods, the keto approach is something worth taking into consideration.
IS KETO DIET GOOD FOR DIABETICS?
Reduced Blood Sugar and Insulin Since carbohydrate intake is limited, blood sugar and insulin levels are lowered. This is particularly important for people with type 2 diabetes, which causes a buildup of glucose in the bloodstream. The keto diet can be used to reduce or eliminate the need for diabetic insulin injections.
When you suffer from Type II diabetes, your body experiences high levels of insulin. Since the keto diet takes excess sugar from your diet, it helps stabilise HbA1c counts, and reverse Type II diabetes.
DOES KETO CAUSE LOSS OF APPETITE?
Several research studies have shown that individuals on high fat, low carb diet burn fat at a faster rate than those with a high carb, low-fat diet. This is primarily because reduced insulin levels caused by the low carb diet(keto), help to eliminate excess water from the body. During ketosis, you experience reduced levels of cravings, which can be extremely beneficial in controlling calorie intake, promoting overall fat burning. It has been noted that low-carb diets are also effective in reducing natural fat, mostly stored in the abdominal area.
When your diet isn’t heavy on carbs, you’ll find that you don’t crave as much food as before. Many people who get on the keto diet are able to fast most of the day, and only eat at mealtimes. They are simply not as hungry as before.
The Keto diet provides many health benefits. This diet will not only help you quickly lose weight, but can also improve your overall health and help prevent disease.The Keto diet can change a person’s life.All it takes is the willingness to give it a shot.