Keto Diets For Beginners

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Before jump on the bandwagon, one must know what is a keto diet?

Keto diet?

A ketogenic diet is the consumption of low carbohydrates, moderate proteins, and super high fats. This type of diet offers many health benefits including treatment of various diseases like diabetes, cancer, Alzheimer's disease, Parkinson's disease, epilepsy, multiple sclerosis, cardiovascular disease, polycystic ovary syndrome (PCOS), and other neurological disorders. But several studies show that the keto diet also helps in significant weight loss. This is the central point of this article.

Macros:

Macros are the abbreviation of macronutrients that means the daily consumption of three big nutrients; fats, carbohydrates, and proteins.
Below is the simplified distribution of the macronutrients that beginners should know before starting a keto diet:

60-75% calories from fats 15-30% calories from proteins 5-10% calories from carbs

Ketosis?

Ketosis is a natural metabolic state in which the body gets energy by breaking down the fat instead of glucose into energy-releasing molecules called ketones. This state of ketosis can only be achieved by following a low-carb and high-fat diet. In this way, the liver burns the dietary and body fat without consuming additional carbs which result in fat loss and stable energy.

Types of Ketogenic Diet:

There are several different types of a ketogenic diet based on many studies so far: Standard ketogenic diet (SKD): This is the most common type of keto that does not deviate from the original formula of 70% fat, 20% protein, and 10% carb. SKD is the necessary first step in the keto diet for beginners.

Cyclical ketogenic diet (CKD): This type of diet involves alternating days of consuming carbs for example 5-6 days of low carb followed by 1-2 days of high carb eating days. But this is not recommended keto diet for beginners because it takes longer to reach the desired goal.
Targeted ketogenic diet (TKD): This type of diet is suitable for those people who are more into physical activity. If the energy is compromised during a workout then consuming carbs 30 mins before the workout will boost the performance and the body gets back into ketosis once you’re done with the workout.
Clean ketogenic diet: It is the clean eating version of a keto diet. Its main focus is to consume unprocessed foods that are packed with rich nutrients. Clean eating also involves the consumption of fiber and low carb vegetables. Dirty ketogenic diet: Dirty keto follows the same formula of high fat and low carb but it includes a variety of market-packed items that are loaded with preservatives. As a result, the body doesn’t get an adequate supply of essential nutrients.

Moderate ketogenic diet: This type of diet involves high fat but moderate carbs and mainly suitable keto diet for beginners if their hormones are messing around by restricting carbs.

Benefits of a Ketogenic diet:

  • The keto diet uses body fat as an energy source hence reducing the weight ultimately.
  • It also controls blood sugar levels due to the consumption of low-carb diets.
  • Ketones provide fuel for the brain. As a result mental performance, concentration, and focus get increased.
  • Keto diet normalizes hunger and the body feels more energized during the day.
  • Keto diet helps in lowering cholesterol levels and blood pressure under control.
  • A low carb diet makes the overall appearance of skin better and fights acne and inflammation.

Side effects of a Ketogenic diet:

  • Cramps occurs usually in the morning or night.
  • Constipation is the common side effect of keto diet. To overcome this situation, increase the water intake.
  • The heart beats faster and harder.
  • Hair loss occurs but for a few months.
  • Keto Flu: It is not flu actually but if someone experiences symptoms like headache, fatigue, body ache, dizziness, and nausea then it can be keto flu. This type of condition happens when the body starts using fats for energy instead of carbs. Keto flu usually lasts for a week.
  • Bad breaths
  • Increased cravings

Tips and Tricks for beginners:

Below are some tips and tricks of the keto diet for beginners.

1. Keep it simple. Don’t rush into complex things in the beginning and make simple meals. 2. Set the goal that you have to lose weight and remove all those items from the fridge and pantry that are tempting to your eyes. 3. Once getting rid of all the carb related items, stock up with healthy foods that are rich in fats. 4. Cut out foods gradually so that it doesn’t get complicated with the hormones. 5. If you have finished your meal but still feeling hungry, try to distract yourself and give your body and brain some time. 6. There is no need to eat when you are not hungry. 7. Drink water as much as you can because the ketogenic diet flushes more water out of the body. So hydration must be an essential element to your keto routine. 8. Make keto-friendly desserts as it's not easy to cut down sugar immediately but use the sweeteners responsibly. 9. Always plan your meals.

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