The Ketogenic Diet: A Detailed Beginner’s Guide to Keto
The Ketogenic diet is not something new🌹. It has been around us for nearly a century🌺. Not every diet is suitable for everyone as every person is different🌻, both physically and genetically and have different lifestyle and taste preference🌵. However, keto can work wonders for individuals who have weight and obesity problems🌾, which is a major reason for serious health conditions🌲.
Here’s everything you need to know about the ketogenic diet🌻, how its work, and why it’s a perfect solution for your weight loss problem🌵.
What is Keto diet and How Does It Work🙂?
Keto or ketogenic diet is a very low carb🌵, moderate protein, and high-fat diet🌸. The main difference between the Keto diet 🌵and other healthy diet is that it changes the way your body converts certain food into energy🦂. Generally, the body relies on carb (sugar) reserves as a fuel🍌, but keto diet focuses on drastic reduction carbohydrates and replaces these carbs with fats🍓. When this happens, the body enters into a state called ketosis🌶, which is the ultimate goal of a Keto diet🍄. Ketosis is a metabolic process in which🍍 the body starts using stored fats when carbs and sugar reserves are insufficient🌵. Ketosis converts stored fats in the liver into ketone🍟, small molecules, which are then supplied as a source of energy for the brain🌴.
In short, the ketogenic diet switches the fuel supply to fats that are burned in the body 24 x 7 hours🌷. As a result, this composition of the Keto diet significantly reduce insulin and blood sugar level🌶. And, when fats start to burns and ketones are produced🌱, it enables your body to tap into its greater energy reserves and burn excess fats🌵, leading to weight loss and improved mood as well🌿. Other benefits can be derived from 🍁this diet with reference to different health conditions such as:
Diabetes (type 2)🍁
There are several versions of the Keto diet🍀, but a standard ketogenic diet contains:
Fats: 75 to 90 %🌶
Proteins: 20 to 25 %🌲
Carbs: 5 to 10 %🍄
The Science Behind Ketogenic Diet.
We know that a ketogenic diet is characterized by low-carb🍂, medium-protein, and high-fat intake🍆. The combination of these three ingredients will cause the body to go into ketosis🍆. Ketosis is a metabolic shift in the body in a way that allows the body to burn fat rather than carbohydrates🌶.
The carbohydrates that are consumed are converted into glucose and insulin🍅. Here, glucose is basically sugar🌽. Glucose is the most convenient source of energy because your body can convert it to energy easier🍖. As such, the body prefers using that up first🍖. Another byproduct of carbohydrates is insulin🍆, which is a hormone produced by your pancreas🍓. This hormone helps process glucose in your body by transporting the glucose in the body to where it is needed🍔. When your body has enough energy🍍, the excess glucose will be converted to adipose tissue🍁, or fat, as a backup. Of course, that does not mean that the body uses that fat first if there are carbohydrates available🌽.
Many ordinary diets contain plenty of carbohydrates, which are not bad in itself🌽. It is only bad when you take in more energy than you spend it🍗, which means you create an energy leftover which would be converted to fat🍗. Day by day, your weight adds up very quickly🍔. For such a diet, glucose is the main source of energy because it contains plenty of it🌽. However, the glucose in your body can only last you a few days☘. Your body will convert glucose to fat if you do not use glucose up🌽. So when your glucose store runs dry in a few days🍗, your body will switch to another source of energy through a biochemical process known as ketogenesis🍗.
When this process starts🍃, your liver starts to take the fat in your body and break it down🍂, creating an alternative source of energy🍂. When that happens, your ketone level goes up and your body🍎. This is the moment when you enter ketosis🍂.
How to Enter Ketosis.
The most direct one is by depriving your body of carbohydrates☘, therefore glucose, through fasting for a long period of time🌽. When you stop eating altogether🌶, your body will turn to burn fat as a source of energy 🌲because it has no glucose to work with🌺. But of course, fasting and intermittent fasting is a whole different subject on its own🌵 and we will not cover that in this book🌾. But do remember that fasting has its caveat🌳.
Another option is to eat less🌳. You just have to consume less than 20 to 50 grams🌿 of your daily carbohydrate intake a day🌴. This will depend on who is fasting🌴. Some require fewer while some require more🌻, perhaps even more than 50 grams. However, the bottom line is that people who are on a keto diet🌲 only consume 5% of their usual carbohydrate intake🌳.
But whatever method you use🌹, it all boils down to this:
- Cut down on carbs intake to 5% of regular intake🌹
- Increase fat intake to 80%🌲.
- The lack of carbs will force the body to burn fat instead🌱.
- When the ketone level in your blood rises high enough, you enter a state of ketosis🌷.
Keto diet is unlike any other diet that disappears just as abruptly as they appear🌴. In fact, the keto diet has been practiced for far longer than you think🌲. Its root can be traced back to the 1920s🌱. A ketogenic diet is based on a solid understanding of physiology and nutrition science🌷, so it is not some hogwash pseudoscience either🌻. It is grounded on science and it has been proven to be effective🌲.
Keto diet is very effective for many people🌳 because it provides a wide variety of benefits that anyone can benefit from🌳, regardless of their gender or age🌵. Some of the benefits are the direct remedy to weight gain such as hormonal imbalance🌴 (especially for menopause), elevated insulin as well as high blood sugar level🌴. A keto diet is not only beneficial for the body either🌾. The diet has therapeutic benefits that really help those who have brain disorders🌷.
The main reason why people jump on the keto wagon in the first place is the fact that the ketogenic diet is an effective way to lose weight🌳. A diet that is rich in fat content but low in carbs such as the keto diet minimizes hunger in your body🌵. It just does not feel as hungry when you are in ketosis🌾. Not only that, but your body’s ability to burn fat is also boosted due to hormonal changes in your body🌳.
When you eat normally by following an ordinary diet, the food you eat provides your body with carbohydrates🌴. When they enter the system, your body releases insulin🌴. Insulin helps regulate blood sugar levels by converting the excess into fat for later use🌾. With a lower level of insulin, our body is more likely to use existing fat in the body🌵 for energy instead of storing the excess energy as fat.
Moreover, a keto diet that packs a lot of healthy fat and protein is very filling🌵, which can help suppress your appetite and prevent overeating🌿.
Cholesterol and Blood Pressure🍄
Diabetes and high blood pressure are some of the most common reasons🌶 that result in death among older adults🍆. Keto diet is effective in this regard because it improves triglyceride🍔 and cholesterol levels that are associated with arterial buildups🍍. It also leads to an increase in high-density lipoprotein (HDL)🍟 and decreases in low-density lipoprotein (LDL) particles🍕. All of this comes together to the improvement in blood pressure🍗.
But high blood pressure can also result from cholesterol in the body🍋, which is a consequence of excess weight🍌.
Regulate Blood Sugar
Keto diet helps regulate blood sugar by controlling how much insulin is in the system🌱. Maintaining the right level of insulin is important🌲 because you can avoid problems such as insulin resistance or pre-diabetes🍔. Keto diet has also been shown to reduce HbA1c levels🍖, which is a measure of blood glucose control🌶.
Because the keto diet is effective at regulating insulin🍟, therefore blood sugar level, it has an added benefit of helping people with type 2 diabetes🌴. It may not cure them outright🌱, but it can work in conjunction with diabetes medication or reduce its dependence🌴.
Fights Neurological Disorders
Keto diet has been used in the past to treat neurological disorders or other cognitive impairments such as epilepsy🍎. When your body goes into ketosis🌴, your body produces ketones that help reverse neurodegenerative illnesses🍁. Here, the brain just uses another source of energy instead of using 🍀the cellular energy pathway that is faulty in people with brain disorders🌴. That means the ketogenic diet can help prevent 🌱or treat disorders such as Parkinson’s and Alzheimer’s🌱.
Keto Diet and Weight Loss
As mentioned earlier🍂, the ketogenic diet is effective for weight loss🌶. Studies have proven that individuals lost 2.2 times more weight on Keto diet 🍃than when on a calorie-restricted diet🍃. So let’s get into more details about how this happens🌶.
- Limiting carb intake limits food options which reduce calorie intake🌾. As a result, less carb consumption becomes key for fat loss🍂.
- Increase the intake of protein result in shedding weight🌳.
- When carbs are in short supply🌳, the body starts burning fats and protein🌲. This process, called gluconeogenesis🌲, also burn additional calories.
- Keto diet always makes its consumer feel full as it has a positive impact on hunger hormone🌱. Hence, you get to control your hunger and limit eating whenever hunger strikes🌵.
- Since there is less carb in the food🌶, the Keto diet has plentiful fats that help your body keep active and energetic during rest🍍, exercise, and other daily activities.
- Last but not least, the rise in blood ketone levels🍒, improve insulin sensitivity, and a drop in blood sugar levels also play a key role🍗.
Food List for The Ketogenic Diet
Food plays a vital role in keto diet as you need to limit carbs severely🍍. Hence, you need to make the right choices🍀.
If you are thinking that you won’t be eating your favorite foods by switching over to keto diet🍃, then you are wrong🍀. There is absolutely no food deprivation in a keto lifestyle🌷. Keto-ers live like kings and queens🌲.
The following food lists will help you figure out what to eat and what not to during keto🌾.
There is a simple rule in ketogenic diet for vegetables🌵 – vegetables that grow above the ground are lower in carbs🌳, so they are the best options🌱. And, the below-ground vegetables are high in carbs🌷, and sugar, should be consumed with care🍍.
You can eat: spinach, kale, lettuce and other greens🍃; asparagus, olives, avocado, cucumber, zucchini, eggplant, celery, tomato, cabbage, cauliflower🌲, broccoli, spring onion and Brussels sprouts, sweet potato and carrot (moderately)
You can’t eat: potato, white onion, beetroot, yucca, rutabaga, celeriac, parsnip, turnip🌶
Fruits generally contain lots of carbs and sugar🍌, and that’s why they taste sweet🍂. Hence, fruits can be used as a natural sweetener in your foods🍃. However, in Keto, you have to be careful with the number of fruits you eat, so always eat little portions🍀.
You can eat freely: coconut, lemon, cantaloupe, peach, orange🍇, plum, cherries, raspberry, blackberry, strawberry, blackberry (moderately)🍆
You can’t eat: lime, watermelon, apple, pear, kiwi, pineapple, grapefruit☘, mango, grapes, banana, sugar cane, etc.
You can freely use: erythritol, swerve sweetener🌶, unsweetened chocolate and cocoa powder, stevia, and sucralose (moderately)
You can’t use: white sugar, honey, cane sugar, Splenda, agave nectar, corn syrup🌵
Meat and seafood
Meat is an excellent source of protein but remember🌷. Keto diet is not a high protein diet🌿, so add protein to your plate in moderate proportions only🍎.
You can eat: organic chicken, beef, steak, sausage, lamb, grass-fed pork🍀, bacon, wildcaught seafood such as salmon, tuna, halibut, trout, cod, crab, lobsters, clams, and scallops🍌.
Dairy is an alternative source of protein for you🍃.
You can have: Organic eggs, high-fat milk like coconut milk, coconut cream🍂, high-fat yogurt, high-fat parmesan cheese, cheddar cheese, and mozzarella cheese🍃.
You can’t have: skim milk, soy milk, skim mozzarella cheese🌴, low-fat cheeses, fat-free or low-fat yogurt, and all low-fat dairy items🍀.
Fats, oil, and sauces.
A buttery sauce or spicy dip add flavors to foods and make them taste better🌵. But what’s best for you in keto?
You can freely have: butter, avocado oil🌾, MCT oil, coconut oil, mayonnaise, heavy cream, cream cheese, aioli, hot sauce, guacamole🍁, soy sauce, sesame oil, olive oil, mustard, pesto, tomato sauce, low carb ketchup🍁, unsweetened BBQ sauce.
You can’t have: canola oil, peanut oil, sunflower oil, salsa, Blue cheese dressing🍀, maple syrup, jam, high carb salad dressings, and hot sauces🌶.
Peas, Beans, and grains
Although beans, legumes🌵, and beans grow above the ground, they are high in carbs, so avoid consuming them🍂.
You can’t eat: peas, chickpeas, lentils, bulgur🌱, corn, black beans, kidney beans, pinto beans, soybeans, quinoa, oats, barley, millet, rice, wheat🍎, buckwheat, sprout grains, rye, amaranth and food made using them like bread🍉, cake, pasta, potato chips, cereal, popcorn, bagel, donuts, etc🍇.
Nuts are high in fats, but some are high in carbs as well🌾.
You can freely eat: pecans, brazil nuts, macadamia, walnuts, hazelnuts, peanuts, almonds🍒
You can moderately eat: pine nuts, pistachio, and cashew🍌.
You will feel thirsty during keto, almost all the time☘ therefore, you need to drink water as much as you can🍒. And, if you get bored with plain water🍆, you can also supply your body with water in the form of low-carb and no-sugar drinks🍌.
You can freely drink: Lemon water, tea, coffee (unsweetened)🍍, diet soft drinks, coconut water, high-fat milk, red wine, white wine🍅, dry martini, low-carb vegetable juice, champagne🍖, whiskey, brandy, soda water, margarita, cosmopolitan, gin and tonic, rum🍒
You can’t drink: soy milk, beer, café latte, orange juice, energy drink🍁, vitamin water, ice tea, milkshakes, smoothies🌿, Frappuccino, soft drinks, soda, and all sweet alcoholic drinks🌷.
Foods and Diets to Avoid
You have to clear away these foods from your meals for a ketogenic diet🌽.
Carbs to avoid
- Starchy vegetables such as peas, potato, parsnip, yucca, sweet potato, beets, and corn🍌
- Fruits including apples, bananas, grapes, raisins🍀, dates, mango, tangerines, pear, pineapple, and papaya🍀
- Breads like white bread, whole wheat bread, tortilla and bagel🌶
- Whole grains including wheat, barley, white rice, brown rice🍂, wheat, buckwheat, oats, quinoa, amaranth, and bulgur🌱
- Chips and crackers like potato chips🌾
- Beans and legumes including black beans, white beans🍌, chickpeas, kidney beans, lima beans, fava beans, lentils, peas, pinto beans, millet, cereals and oatmeal🍂
- Pasta and noodles🍃.
Proteins to avoid
- Grain-fed meats, factory-farmed fish including hotdogs🍁, salami, packed sausages, corned beef, beef jerky, canned and smoke meat, salted and cured meat and bacon🍁
- Fat-free cheeses🌾
- Low-fat and fat-free whole milk and skim milk🍂
- Sweetened yogurt🍁
Fats to avoid
- Oil and margarine including soybean oil, canola oil🍀, corn oil, grapeseed oil, peanut oil, sesame oil, sunflower oil, and safflower oil🍃
- Low-fat and fat-free salad dressing🍈
- Fast food🍇
Drinks to avoid
- Alcohol including beer, wine, flavored liquors, and sweetened cocktails🍁
- Sweetened and processed fruit and vegetable juice, tea, and coffee with sweetened milk and sugar and soda🍀
Processed and packaged food to avoid
- Baked goods like high carb muffins, candy, cakes, cookies, and biscuits🌲.
- Ice cream🍃.
Sweeteners to avoid
- Sweeteners including white sugar🍍, brown sugar, raw sugar, maple syrup, honey🍑, corn syrup, agave nectar, artificial sweeteners like Splenda, sucralose, etc🌽.
http://zaloweb.com/the-ketogenic-diet-for-beginners/https://i0.wp.com/zaloweb.com/wp-content/uploads/2020/09/The-Ketogenic-Diet-A-Detailed-Beginners-Guide-to-Keto.jpg?fit=1024%2C491https://i0.wp.com/zaloweb.com/wp-content/uploads/2020/09/The-Ketogenic-Diet-A-Detailed-Beginners-Guide-to-Keto.jpg?fit=96%2C96Health KnowledgeKeto Diet28 day keto diet,28-day keto resources,custom keto diet affiliate,keto calculator,keto custom plan customer service number,keto custom plan free,keto custom plan reviews,keto custom plan reviews and complaints,keto custom plan reviews uk,keto custom plan website reviews,keto diet for beginners,keto diet menu for beginners,keto recipes,keto resource 28 day challenge,keto resource login,keto resources review,ketogenic girl 28 day challenge pdf free,reviews on custom keto planThe Ketogenic diet is not something new🌹. It has been around us for nearly a century🌺. Not every diet is suitable for everyone as every person is different🌻, both physically and genetically and have different lifestyle and taste preference🌵. However, keto can work wonders for individuals who have weight...Zalo WebWeb
Zalothienma024@gmail.comAdministratorZaloweb.com is a site that introduces and guides users to quality products. Diet and Weight Management Overview. Healthy eating is one of the best things you can do to prevent and control healthZaloweb.com