In this article, we will make the keto diet for beginners guide as short and simple for you. and you will learn all you need to know about the keto diet.
What is a keto diet? What does keto even mean and how is it done?
First of all, what does the word “keto” mean?
Basically, the body can run on two different fuels.
The first fuel is Sugar.
They are getting it from carbohydrates in the food we eat and that’s what most people today primarily use. they’re getting it from bread, pasta, rice, potatoes, etc.
The other fuel is Fat.
The keto diet is a very low-carb diet. So low in carbs that the body has to switch to mainly using fat for fuel. For example from real foods like eggs, meat, avocados, butter, olive oil, nuts, etc.
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Even the brain can become fueled by fat. When the body is out of sugar, fat is converted in the liver into energy molecules called ketones, that fuel the brain. And the diet that results in this is called ketogenic, meaning it produces ketones. And that’s why this diet is called the keto diet.
As we mentioned before the keto diet has a very low carb, moderate protein, high-fat diet that makes the body into a state of metabolism known as ketosis.
When your body is in this state (ketosis), your liver produces ketones which are used as the source to produce energy.
Ketones used as an alternative source of energy for your body when your body has a low amount of glucose.
Your body works on produces ketones when you eat very low carbs and a moderate amount of protein. Then the moment your body getting used to on reduce your carbs and start a ketogenic diet, then the main source of energy for your body will be fat, and by burning fat, then you get in the ketosis state.
Let’s do compare between what happens when your body works on consumes glucose and when it works on burns fat for energy.
When the body runs on glucose:
Your body works on produces both glucose and insulin because you finished loading up on carbs.
It’s easy to convert food to glucose by your body, so glucose used as the main source of energy while the insulin is produced to regulate the glucose into the bloodstream. Whereas fat is just stored, your body doing nothing.
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There is nothing dangerous In this system until the glucose level in your body gets too high for the body to handle so it works on converting and stored as fat. So this glucose which converted to fat isn’t used. Then with time when you load up on carbs, this happens over and over in cycles. What happens then? your body keeps accumulating the fat and you keep getting fatter.
We should note again that when your body converted to ketones by the liver then your body runs directly on burning fat.
When your body works on burns fat for energy:
The body considers fat as an alternative source of energy when you lowering the carbs that you consume, then it works on burning fat, and therefore your body enters into the ketosis state.
Ketosis: It’s a state for the body in which it produces ketones; ketones are formed from the breakdown of fat in the body.
When you lower your carbs in your diet system, glucose and blood sugar levels drop down too and this followed by a drop in insulin level.
Insulin is working on stop your body from burning fat automatically while you eat carbs, so when you work on low your carbs, insulin level will drop and that leading to easy fat loss.
This allows the fat cells to release the water they are storing, then stored fat is released into the bloodstream, moved to the liver and then converted into ketones to fuel your body as a source of energy.
Benefits of a keto diet
There are so many benefits of a keto diet but we can mention a few of those that are the main reasons why people engage in the keto diet.
1. Keto Diet for weight loss
The keto diet as we mentioned before can help turn your body into a fat burning machine automatically, by using the fat that presents in your body as an energy source instead of glucose.
The keto works on reducing insulin (The fat storing hormone) with improving weight loss greatly.
This is a very easier way to lose weight without feeling hungry.
2. Keto Diet helps to control blood sugar
The inability of the body to handle insulin makes many people more vulnerable to infection with diabetes by eating fewer carbs, in the keto diet your body doesn’t produce glucose, therefore leading to a reduction in blood sugar.
Keto diet is great for managing type 2 diabetes and also likely to prevent pre-diabetes.
Keto diet gives you a chance to have more time to enjoy and control your healthy life.
3. Increase of the mental focus
When your carb consumption is being high, you might find yourself can’t concentrate and the brain might seem foggy.
But on a keto diet, you will have increases of mental focus and you will be able to carry out objectives more efficiently.
Keto diet helps the brain to work efficiently through feeding it, Ketones are the best food for the brain and the brain loves the fatty acids, that’s why the Keto diet improves the mental focus.
4. Control of appetite
With the keto diet, you will be able to have control over your appetite. This happens because your body has already stored fat that can use for weeks or even months. your body can also use this fat as a source of energy, thus helps on reducing appetite greatly. Then helping you to eat less while losing weight.
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5. Improve your physical endurance
The keto diet can help you strongly to improve your physical endurance by giving access to an excess amount of energy stored as fat in your body.
We find here that the gained energy from glucose consumes fastly compared with the energy you get from fat.
The energy you get from fat can actually continue even longer, making your body a living power bank.
Keto diet-friendly foods:
The Best way to get to ketosis fast is to reduce your carbs significantly.
You can make your carbs 20 gm per day and it will be great.
Keto diet can help you to reduce cravings for those foods you love to eat and that are bad for you.
It might be a surprise to you, but carbs that can delay ketosis state do not only come from the junk food that you eat, it also comes from some healthy food.
Some of the healthy foods that suitable with the keto diet are the avocados and berries if you eat them moderately.
Foods you can eat in the keto diet:
Avocados and berries.
Meats – fish, poultry, shellfish, lamb and etc.
Leafy greens – spinach and kale.
High-fat diaries – butter cheese cream.
Oils – coconut oil and olive oils.
Vegetables – broccoli cauliflower arugula, It’s recommended to mix vegetables with salad, you can make it also with eggs to get a Keto Egg Salad which has a delicious and awesome taste.
Nuts and seeds – walnuts, cashew and almonds.
Foods you avoid in the keto diet:
Grains – rice-wheat corn oats etc.
Refined – carbs – cereals bread pasta and etc.
Sugars – soda, maple syrup, honey and etc.
Fruits – bananas apples oranges pineapples and etc.
Legumes – lentils chickpeas beans and etc.
Tubers – yams, potatoes and etc.
You can drink water in the keto diet it’s the best liquid you consume in this keto diet, also you can take tea or coffee, but just don’t add sugar and no sweetener at all.
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There is a unit u must know. The Macros, what are they?
Understanding the macros are what will make you successful on the ketogenic diet.
The term “macros” is a shortened version of the word Macronutrients which are the various types of nutrients we need to stay alive.
For humans carbohydrates, fat and proteins are the macronutrients that give us energy and sustenance through calories but all macros aren’t created equal.
Carbs and protein supply 4 calories of energy per gram and fat consist of 9 calories per gram.
Each macro carbs, protein and fat can be converted into energy and the body uses each one in different ways for our purposes let’s look at how each macro has a specific impact on the body’s ability to produce ketones.
Fats have a very small amount of glucose and are 90% ketogenic and 10% anti-ketogenic because insulin levels rise after eating specific amino acids.
Proteins are generally around 46% ketogenic and 54% anti ketogenic.
Carbohydrates that raise both blood glucose and insulin are 100% anti-ketogenic and shut down ketone production.
Proteins and Fats are crucial for the body to function for instance proteins are essential for maintaining and building muscle mass dietary fats help cell production and the absorption of nutrients from other foods but although the modern mainstream diet is full of carbs.
There the one thing you really don’t need in your diet, yes sugars are important for energy but thanks to a metabolic process in the liver called gluconeogenesis glucose can be made from glycerol which is found in fat and gluconeogenesis it’s from protein, this is why people on the keto diet can consume so few carbs and still feel fantastic.
The macros are:
Fats (70%) – Protein (15-25%) – Carbs (5%)
In the ketogenic diet majority of your calories on a daily basis must come from the fat that why its 70 percent fat then protein should be about 15 to 25 percent and carbs should only be 5 percent.
Dangers of a ketogenic diet
There is some side effect that can be very rare to happen.
When you start entering into the ketogenic diet your body might not be prepared for that sort of change immediately, there is a transitioning stage where your body uses up all of its glycogen stores and doesn’t have enough enzymes to break-down the fat to produce ketones to supply energy to the body immediately.
If that happened to you, you will maybe start to feel headaches and dizziness, this may happen normally in the first week.
Maybe you say now it’s awful, but you can fix this by trying to increase your electrolytes by adding salt everywhere possible even in water, so you can help prevent those side effects.
Types of ketogenic diet
Keto diet is not for just manage diabetes or to weight loss, there are a lot of people that using the ketogenic diet because of their workouts.
You can use the keto diet to keep going on a workout or build body mass or to lose weight as you can, that’s why we have different types of the keto diet to fit different peoples need.
(1) The standard ketogenic diet (SKD):
This is a suitable diet for you if you are looking for losing weight, and this the most common keto diet that people know and follow.
(2) The targeted ketogenic diet (TKD):
This is a suitable diet for people who keep the workout, and you can fill up on fast digesting carbs just before workouts to fuel the body.
The difference between this type and the SKD type is you would have to follow the SKD also.
(3) The cyclical ketogenic diet (CKD)
This is a suitable diet for the bodybuilder where the target is a specific day of the week where you consume carbs to refill your glycogen stores and consume about (1–1.2 gm) of protein per lean pound of body mass.
Bodybuilders and those who workout to get muscles should follow either TKD OR CKD
Most people follow the keto diet to lose weight the most and it’s of course a great solution for that and also the benefits are really astonishing.
When on a ketogenic diet and you enter ketosis, your body now will work on burns fat automatically, your insulin level will drop down and that increases the fat burning exponentially.
The secret key to successful weight loss is following the right rules of the diet.
If you love this post about ketosis and you have the power to start losing weight fast Today. If you really want to make big changes in your weight loss START TODAY and stop complaining about your weight.