the complete ketogenic diet for beginners. your essential guide to living the keto lifestyle

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the complete ketogenic diet for beginners. your essential guide to living the keto lifestyle





the complete ketogenic diet for beginners. your essential guide to living the keto lifestyle.
The keto diet plan free often referred to as ketosis, has gained popularity in recent years as it’s shown to result in rapid and effective weight loss, especially when used with low-carb and high-fat diets. But how does the ketogenic diet work? What’s the difference between keto and Atkins? And what foods can you eat on this diet plan? the complete ketogenic diet for beginners. your essential guide to living the keto lifestyle, including what foods you can eat on this plan, what you can expect on this diet plan, and much more.

Introduction to the complete ketogenic diet for beginners. your essential guide to living the keto lifestyle :

The ketogenic diet or as like some people prefer to call it; the Keto diet or low carb diet is about consuming a lot of protein and fats but fewer carbs. This diet makes the body send the fats that we consume to the liver, which the latter transform it into energy to keep the body strong and active for a long time without feeling tired quickly.

The word ketogenic is derived from the word “ketosis” which means the state of the body when it doesn’t have enough glucose in it to turn it into energy, so it generates ketones that work as an amazing source of energy for both the body and the brain which makes it a great option for losing weight in a short term. The keto diet prevents you from consuming the lot for carbs that are the main reason of gaining weight because the sugar

makes you hungry most of the time. When you consume carbs with small portions and focus more on protein and fat; your

body doesn’t push you most of the time to eat; instead, it uses those fats to satisfy your hunger and keep you active.

If you are looking for a diet that will help you lose weight in a very short term, the ketogenic diet is the perfect diet for you

because it not only helps you achieve great lean body; but also provides immense health benefits.

How to Start the Keto Diet?

Knowing how to start a ketogenic diet is one of the most important things about it. It can seem overwhelming at first, but we're here to help! In this blog post, you'll learn everything you need from how much fat you should eat per day, what food items are good on a keto diet, and more. So without further ado, let's get started! watch the video below.

The Benefits of The Ketogenic Diet

So far, there are a lot of great benefits of the keto diet, but no negative effects have appeared yet at all; which makes it the delicious diet that fits everybody. Here are other health benefits of keto diet:

1. Increases the level of HDL:

One of the best aspects of the ketogenic diet is that it increases the level of HDL in the body, which is the good cholesterol that helps in lowering the risk of heart diseases.

2. Helps in Alleviating Diabetes Type 2:

By removing carbs from your daily meals, you say goodbye to sugar and insulin because your body already has what it needs, and you won’t have to be worried about what you eat.

3. Lowers Blood Pressure:

High blood pressure is a catastrophe because it might lead to kidney failure, heart diseases, strokes...

With this diet, you can say goodbye to all those worries and live a healthy life away from all those malignant diseases that threaten your life.

4. Gum Disease:

Gum disease is one of the worst and most painful diseases which is commonly caused by the consumption of too much sugar. When you eliminate sugar from your daily meals, you can avoid gum diseases and toothaches. While on the keto diet, most of your diet will consist of foods

high in fats coupled with a measured intake of proteins and low carbohydrate intake.

Some of the food categories allowed in this diet include

1. Proteins

2. Fats and Oils

3. Fresh Vegetables

4. Dairy Products

5. Beverages

6. Nuts and Seeds.

7. Sweeteners

8. Spices

Here are spices allowed on the keto diet:

Sea salt

Peppermint

Ginger

Basil

Chili pepper

Cloves

Thyme

Cilantro or coriander seeds

Rosemary

Black pepper

Cumin seeds

Oregano

Turmeric

Cayenne pepper

Cinnamon

Mustard seeds

Parsley

Dill

Sage

As you can see from the above very detailed list, the keto diet is NOT a highly-restrictive dieting lifestyle.

it also offers you a variety of foods to choose from; thus, you should not feel overwhelmed. However,

there are foods you should avoid to achieve optimal ketosis as your body makes the switch from using

glucose to synthesizing fats for ketones.

Achieving Optimal Ketosis: Foods to Avoid

Avoid all grains, whole meal included (rye, wheat, oats, barley, corn, millet, rice sorghum,

and buckwheat).

Also, avoid all products made from grains; these include foods such as

crackers, pasta, pizza, and cookies.

Avoid refined fats and oils like sunflower, canola, grape

seed, corn oil, soybean, and Trans-fats such as margarine.

Avoid milk (only full-fat raw milk is acceptable). For coffee, replace milk with reasonable amounts of

cream.

Avoid tropical fruits such as bananas, pineapples, mango papaya, etc., and some high carb fruit.

Avoid fruit juice.

Avoid factory-farmed pork and fish.

Avoid all artificial sweeteners containing Aspartame, Sucralose, Saccharine, etc.

Avoid alcoholic sweet drinks such as beer, and sweet wine

Avoid Soy products

Now that you know what to eat and what to avoid, is there a way to guarantee faster adoption

of ketosis? The answer is yes.

The following section illuminates such tips:

how long does it take to get into ketosis

It takes 48 hours to get into ketosis. To get there, you must correctly adapt the keto diet. 

Below are tips on how to get into ketosis in 24 hours

Tip 1: To get into ketosis faster, eat less than 20g of carbs a day.

Tip 2: Drink water, about 100 ounces per day. Drink more to lose more.

Tip 3: Purchase some Ketosis. Getting some validation that the diet is actually working will be a great

motivation to keep you on a diet considering the intimidating nature of the first few days of the diet.

Tip 4: Do not panic. Be aware of the keto flu coming your way. The dizziness, the irritability,

and fatigue you will be feeling on the first three days may have you experiencing mood swings,

but don’t give in just yet. Reward yourself with bacon and delicious keto-friendly foods as you crave for

carbs and sugars. The craving will disappear as long as you’re full.

Tip 5: Consume more salt. This is really important. While on a keto diet, your body does not retain

water as it normally would; hence, electrolytes like sodium quickly flush out of your body.

Therefore, you need constant replenishing; otherwise, you will feel awful. As indicated earlier,

opt for sea salt.

Tip 6: Never open the door to hunger. When you feel the tiniest bit of a hunger pang,

immediately eat high-fat low-carb

foods. The moment you get too hungry, it forms the temptation pathway. Remember:

go simple. Do not over-plan things because when you do, you may end up making everything strict

and less fun. The keto diet is fun; keep it so.

Tip 7: Remember: this is not a high-protein diet. The keto diet is high fat, low-carb, and moderate protein

diet. Moderate is the keyword here.

Tip 8: Embrace the fat. Eat fat to lose fat that is your new motto. Do not shy away from the fat because

it is your ticket to a healthier you.

Common Keto Diet Mistakes You Should Avoid

Nobody is perfect, and no diet is perfect. As you adopt this diet for good health and weight loss,

you are bound to make several mistakes; this is normal. The best way to avoid, or minimize the effects

of mistakes is by learning and preparing for common mistakes. Below is a list of common keto diet

mistakes dieters make:

Eating Too Many Carbs

There is no exact definition of what ‘low carb’ means. Some would say it is simply anything under

100 to 150 grams a day simply because they get amazing results with this range.

However, this may be excessive if your aim is to have plenty of ketones in your bloodstream.

Most keto dieters go for under 50 grams of carbs per day to get into optimal ketosis.

Anything beyond that is termed as excessive.

Eating Too Much Protein

Remember: the keto diet is all about protein moderation.

Impatience

As you adopt a keto diet, you need patience: patience to get into ketosis and patience to adapt to

ketosis. Understand that previously, your body’s main source of energy was carbs; now, it has to adapt

to a new source of energy, fats. The body requires time to do this; therefore, be patient.

Obsessing Over The Scale

The number on your weight scale should not determine your keto diet success. Let this be the least of

your worries. Just live

life and enjoy your diet. Weight loss will happen; do yourself a favor and keep away from that scale.

Not Eating Enough Fats

The unrestricted consumption of fats may seem excessive. However, the keto diet is a high-fat diet.

Just trust keto and enjoy the fat. However, you should eat the right kind of fats, preferably

monounsaturated and saturated fats.

Eating Processed Keto’ Foods

When you are on a keto diet, always think about it this way:

the intention is to eat natural ingredients and not foods that come in wrappers such as Atkins bars and

Quest bars. Although you can occasionally eat these, the idea is for a large portion of your diet

(we are talking about 70-80% of your entire diet) to consist of natural ingredients.

Being After A Quick Fix

If this is your aim, do not start the diet. The Keto diet is more of a lifestyle change than a short-term diet

plan. Dropping a few pounds and then going back to your normal bad eating habits will be a waste of

time.

Indecisiveness

Half-heartedly adopting the keto diet could be the worst thing you could do to yourself because you are

just wasting time. If you are not all in, you will not survive through the temporary effects that come with

adopting the diet. Decide on what you want and think of everything you will gain by going keto to keep

you motivated.

Bottom Line

The keto diet is a low-carb, high-fat diet that's designed to get your body into a state of ketosis.

It does this by depleting your body of its glycogen stores and forcing it to burn fat instead.

The diet can help people lose weight and reduce their risk factors for diseases like type 2 diabetes.

The first step in starting any keto lifestyle is cutting back on sugar, grains, legumes, processed foods,

and dairy. The easiest way to do this is with an elimination diet or by starting out with a clean period.

You could also work on reducing your carb intake gradually and increasing your fat intake slowly if you

find that easier or more sustainable.




 

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