Introduction to ketogenic diet for beginners

So many people trying to lose weight and probably tried several types of diets. I would like to talk about one particular so called diet, however I call it lifestyle eating habit. Short term diets etc do not work!! Why? It is impossible to maintain and almost everyone start to put weight on as soon as they stop dieting.

I have change the way I eat and look at the food, which helped me to lose weight, maintain healthy weight and eat a proper balanced food.

1. Ketogenic diet ! What is it? 

A keto or ketogenic diet is a very low-carb diet, which turns the body into a fat-burning machine. It has many proven benefits for weight loss, health and performance, as millions of people have experienced already. Very popular amongst celebrities and you probably heard Kourtney Kardashian talking about it lately.

The “keto” in a ketogenic diet comes from the fact that it makes the body produce small fuel molecules called “ketones”.  This is an alternative fuel for the body, used when blood sugar (glucose) is in short supply.
Ketones are produced if you eat very few carbs (that are quickly broken down into blood sugar) and only moderate amounts of protein (excess protein can also be converted to blood sugar).
Ketones are produced in the liver, from fat. They are then used as fuel throughout the body, including the brain. The brain is a hungry organ that consumes lots of energy every day, and it can’t run on fat directly. It can only run on glucose… or ketones.

On a ketogenic diet, your entire body switches its fuel supply to run almost entirely on fat. Insulin levels become very low, and fat burning increases dramatically. It becomes easy to access your fat stores to burn them off. This is great if you’re trying to lose weight, but there are also other less obvious benefits, such as less hunger and a steady supply of energy, keeping you alert and focused.

Who should NOT do a ketogenic diet?

A keto diet is normally very safe, but there are three groups that often require special consideration:

1. If you take medication for diabetes, e.g. insulin
2.  If you take medication for high blood pressure
3. If you are Do you breastfeeding or pregnant

2. What to eat on a keto diet

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In summary, eat real low-carb foods like meat, fish, eggs, vegetables and natural fats like butter or olive oil. As a basic beginner’s rule, stick to foods with fewer than 5% carbs .

Avoid

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Here’s what you should not eat on a keto diet – foods full of sugar and starch. As you can see, these foods are much higher in carbs.

Drinks

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Drink water, coffee, tea or the occasional glass of red wine

Full keto diet food list
Eat

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Meat – Unprocessed meats are low carb and keto-friendly, and organic and grass-fed meat is the most healthy of all. But remember that keto is a high-fat diet, not high protein, so you don’t need huge amounts of meat. Excess protein (more than your body needs) is converted to glucose, making it harder to get into ketosis. A normal amount of meat is enough.


Note that processed meats, like sausages, cold cuts and meat balls often contain added carbs. When in doubt look at the ingredients, aim for under 5% carbs.


fish

Fish and seafood – These are all good, excellent even, especially fatty fish like salmon. However, avoid breading, as it contains carbs. If you can find wild-caught fish that’s the very best.

Eggs

Eggs – Eat them any way, e.g. boiled, fried in butter, scrambled or as omelettes, whatever you want.
Try to buy organic for the most healthy option. How many eggs can you eat, considering cholesterol? Our advice is no more than 2 eggs, per day.

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Natural fat, high-fat sauces – Most of the calories on a keto diet should come from fat. You’ll likely get much of it from natural sources like meat, fish, eggs etc. But also use fat in cooking, like butter or coconut fat, and add plenty of olive oil to salads etc.

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Vegetables growing above ground. Fresh or frozen – either is fine. Choose vegetables growing above ground  especially leafy and green items. Favourites include cauliflower, cabbage, avocado, broccoli and zucchini.

Vegetables are a great and tasty way to eat good fat on keto. Fry them in butter and pour plenty of olive oil on your salad. Some even think of vegetables as a fat-delivery system. They also add more variety, flavour and colour to your keto meals.

Most people end up eating more vegetables than before when starting keto, as veggies replace the pasta, rice, potatoes etc.


Avoid drinking milk as the milk sugar quickly adds up (one glass = 15 grams of carbs), but you can use it sparingly in your coffee. Definitely avoid coffèe latte (18 grams of carbs). Also avoid low-fat yogurts, especially as they often contain lots of added sugars.
Finally, be aware that regularly snacking on cheese when you’re not hungry is a common mistake that can slow weight loss.


Nuts – Can be had in moderation, but be careful when using nuts as snacks, as it’s very easy to eat far more than you need to feel satisfied. Also be aware that cashews are relatively high carb, choose macadamia or pecan nuts instead .

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Berries – A moderate amount is OK on keto.

berries

Chocolate only above 70% cocoa and in moderation.

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Eat real food, if you do not understand the ingredient -avoid it. No ready meals, fat free yogurts etc.

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3. Why eat keto – the benefits

The benefits of a keto diet are similar to those of other low-carb diets, but it’s more powerful than liberal low-carb diets. Think of keto as a super-charged low-carb diet, maximizing the benefits.

Lose weight

Turning your body into a fat-burning machine has obvious benefits for weight loss. Fat burning is vastly increased, while insulin – the fat-storing hormone – levels drop greatly. This creates ideal circumstances in which fat loss can occur, without hunger.
More than 20 high-quality scientific studies8 show that, compared to other diets, low-carb and keto diets result in more effective weight loss

Appetite control

On keto you’ll gain a new control over your appetite. When your body burns fat 24-7, it has constant access to weeks or months of stored energy, dramatically reducing feelings of hunger. It’s a very common experience, and studies prove it.
This makes it easy to eat less and lose excess weight – just don’t eat until you’re hungry. This makes intermittent fasting easy, super-charging efforts to reverse type 2 diabetes and speeding up weight loss. Plus, you’ll save tons of time and money by not having to snack all the time. Many people only feel the need to eat twice a day (often skipping breakfast), and some just once a day.
Not having to fight feelings of hunger can also potentially help with problems like sugar or food addiction, and possibly some eating disorders, like bulimia, as well. At least feeling satisfied can be part of the solution. Food can stop being an enemy and become your friend – or simply fuel, whatever you prefer.

Constant energy and mental performance

Ketosis results in a steady flow of fuel (ketones) to the brain, and you avoid big blood sugar swings. This often results in the experience of improved focus and concentration. Any brain fog will be long gone!
A lot of people use keto diets specifically for increased mental performance. Also, many people experience an increase in energy when in ketosis.
On keto, the brain doesn’t need carbs. It’s fuelled 24-7 by ketones, a perfect brain fuel for focus and energy.

Control blood sugar and reverse type 2 diabetes

A keto diet controls blood sugar levels, and is excellent for reversing type 2 diabetes. This has been proven in studies.10 It makes perfect sense since keto lowers blood-sugar levels and reduces the negative impact of high insulin levels.
As a keto diet may even reverse existing type 2 diabetes, it’s likely to be even more effective at preventing it, or reversing pre-diabetes.

A calmer stomach

Keto can result in a calmer stomach, less (or no) gas, less cramps and pains, etc.
For quite a few people this is the top benefit, and it usually only takes a day or two to experience it.

Increased physical endurance

Keto diets can vastly increase your physical endurance by giving you constant access to all the energy of your fat stores.
The body’s supply of stored carbohydrates (glycogen) only lasts for a couple of hours of intense exercise, or less. But your fat stores carry enough energy to easily last for weeks or even months.



Hope it explains Ketosis diet to you in this article. If you have tried it ,please share your experience with us.

Love , Samira xxx



4 thoughts on “Introduction to ketogenic diet for beginners

    1. myavenue27

      Thank you very much for your comment. I think Keto is amazing and actually after couple of weeks it is very easy to follow. Helped me a lot also.

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