Keto diet for beginners:
Keto diet for beginners goal is to improve the well-being of a person by changing their metabolic rate.
Our body needs a primary source of energy.
Normally we utilize carbohydrates for this energy source.
Which converts to sugar as the fuel.
When we eat a lot of carbohydrates most of them turn into sugar.
Our body will use the sugar for energy while excess sugar will get stored as sugar and fat.
Our body can also use fat for energy instead of sugar.
What are Ketones?:
During an extended time of not eating carbohydrates, our body will switch to an alternative fuel-powered by ketones.
Ketones are fat metabolisms.
The keto diet changes the primary source of energy to fat or ketones.
We get our body to burn fat instead of storing it.
Your body will switch it’s metabolism to using ketones as it’s primary fuel.
Ketones fuel our brain, and all other major organs in the body.
The keto diet works best with intermittent fasting, which is short-term fasting.
Intermittent fasting has many benefits besides getting you in the right mental state to lose weight.
Short-term fasting is thought to help your body reach ketosis quicker than the keto diet alone.
Short-term fasting is also thought to help you burn more fat and help promote the production of ketones.
Intermittent fasting besides weight loss, improves brain health, and cognitive function.
It also helps you to have more energy and be less hungry, so you tend to eat less.
Allowing you to only want to eat two meals a day instead of three, thus fewer calories more weight loss.
What is keto diet?:
The keto diet is when the body uses fat for its primary energy source, this is known as ketosis.
We switch our daily diet to eating low proteins, low carbohydrates, and lots of dietary fat.
Carbohydrates are restricted to fibrous green vegetables with no starchy vegetables, junk, or processed foods.
You eat fewer carbohydrates on a keto diet, maintain moderate protein consumption, and increase your fat intake.
This will teach your body that fat is a source of fuel that is not in short supply but in abundance.
Ketosis is when your body makes certain molecules called ketones.
Ketones are made by the liver.
The liver breaks down fat into ketones which equals our primary fuel source.
This fuel is used by our muscles, heart, and brain.
Your diet should consist of whole, single-ingredient foods on the keto diet.
You can eat a wide variety of tasty and nutritious foods on the ketogenic diet.
It’s not all meat and fats. Low carb vegetables are an important part of the diet.
Good snacks on the keto diet include pieces of meat, cheese, olives, boiled eggs, nuts, raw vegetables, and dark chocolate.
Reading food labels, planning your meals ahead, and bringing your own foods when visiting family and friends can make it easier to stick to the ketogenic diet.
When your body is in Ketosis:
Ketosis is a metabolic state where our body would rely on fat for its energy source.
In the absence of sugar, the body breaks down protein to fuel the body, organs, and brain.
Ketones are fat metabolism, the cellular fuel source from sugar to fat fuel.
Once you switch your daily diet to eating low protein and carbohydrates your body will switch its metabolism to using ketones as its primary fuel source.
The ketogenic diet is a low carbohydrate, high-fat diet, a diet that manages blood sugar.
The keto diet plan follows a standard ratio for nutrients from carbohydrates and protein.
Most people lose weight on these guidelines and improve their cholesterol levels.
When you eat sugar your body stores sugar in the form of fat.
If you starve your body of sugar it is forced to start burning fat, utilizing that stored fat.
When you continue to burn these fats you are in ketosis.
You are switching yourself into burning fat when you starve yourself of sugar.
This fat burning process keeps your brain well-fed and makes you feel full and less interested in breaking your diet.
You don’t need to be in ketosis to lose weight and get more energy just reducing your carbohydrates can do this.
Your hunger will naturally subside while increasing your caloric deficit making you lose fat faster.
The ketogenic diet spares muscle loss unlike weight loss with high carbohydrate calorie-restricted diets.
Which you have both muscle and fat loss.
How do you know you are in ketosis?:
The tell tale symptoms of ketosis are dry mouth and increased thirst.
You may develop keto breathe secondary to the ketones, your breath may smell fruity.
A low carbohydrate diet offers proper nutrients with whole foods.
While keeping your body burning fat for fuel, making fat loss effortless.
When your body is fuel burning it will use all available carbohydrates for energy before it utilizes any stored fat.
In ketosis, your body is primed to burn fat for energy, good news for anyone trying to trim down.
Ketosis takes some time to get into about two weeks of low carbs eating is required.
During this time there will be bouts of sluggishness, fatigue, headache, and gastrointestinal issues as you adapt to the low carbs.
This is called keto flu.
Some people go through an adjustment period called keto flu secondary to the change in eating habits.
During this time, the body is acclimating to burning fat for energy instead of carbohydrates.
This adjustment period can last 10 -14 days, people usually feel cranky and unable to concentrate.
You can combat this by getting extra rest, staying hydrated, increasing water intake and adding sodium electrolytes.
These electrolytes like potassium and sodium can help lessen these side effects.
Which do pass after the body adjusts to burning fat for energy.
The keto flu is flu-like, showing signs and symptoms of dizziness, tiredness, and mood swings, as your body detoxes from your carbohydrates addiction.
Keto flu is a reaction to your body not being able to turn body fat into ketones.
You store less water in the body due to fewer carbohydrates being consumed and increased urination.
During this period you can eat as much protein and fat as you want.
Avoiding carbohydrates the main objective of the keto diet.
The diet is extremely low in carbohydrates about 20 grams per day.
You have to avoid high carbohydrate foods like soda, juice, candy, desserts, and processed foods.
Avoiding carbohydrates can be a big adjustment.
Pasta, rice, potatoes, and bread are high carbohydrate foods that we crave and are used to consuming daily.
Carbohydrates are restricted mainly to fibrous green vegetables with no starchy vegetables, junk, or processed foods.
You can eat low-sugar fruits like avocado, coconut, olives, and limited berries.
We now have to eat fatty cuts of meat.
Cooked with butter, oils, and ghee.
You don’t need to count calories from carbohydrates just switch foods with high carbohydrate content with high-fat content.
The main objective is to establish ketones, so the body can use fat for fuel, increasing weight loss.
If you are active you can get away with eating more than 20 grams of carbohydrates per day and still be in ketosis.
Eat keto-friendly foods: Like-
Meat, fish, beef, lamb, goat, veal, poultry, eggs, etc.
Low carb vegetables- spinach, kale, broccoli, and other low carb veggies.
High-fat dairy-hard cheese, high fat cream, butter, etc.
Nuts and seeds – macadamia nut, walnuts, sunflower seeds, etc
Avocado and berries, raspberries, blackberries, and other glycemic impact berries
Sweeteners-stevia, erythritol, monk fruit, and other low carb sweeteners.
Other fats-coconut oil, high-fat salad dressing, saturated fats, etc
Fish: Salmon, trout, catfish, sardines, tuna, haddock, and many others.
Vegetable: Broccoli, asparagus, Brussel sprouts, cucumbers, and many others.https://ccreviewer.com/keto-diet/
Dairy products: Greek yogurt, sour cream, heavy cream
Fats and oils: Peanut butter, flaxseed oil, olive oil
To keep your carbs as low as possible always
- read labels
- Use keto-friendly sweeteners and flours
- Eat keto versions of your favorite carb-rich foods
What to drink on the keto diet:
Water is the perfect drink, coffee, or tea is fine with no sweetener.
What to avoid on the keto diet:
When you are restricting carbs you’ll notice many foods come with added sugars and carbs.
These foods can kick you out of ketosis so it’s important to avoid foods that are high in carbs.
Foods to avoid on the keto diet:
- Any food that’s high in carbs
- Sugary foods, soda, fruit juice, smoothies, cake, ice cream, candy, etc
- Grains, or starches, wheat-based products, rice pasta, cereals, etc
- Fruits: All fruits, except small portions of berries like strawberries
- Beans or legumes: peas, kidney beans, lentils, chickpea, etc
- Root vegetable and tubers, potatoes, sweet potatoes, carrots, parsnip, etc
- Low fat or diet products: low-fat mayonnaise, salad dressing, and condiments
- Some condiments or sauces: barbeque sauce, honey mustard, teriyaki sauce, ketchup, etc
- Processed foods: If it contains carrageenan don’t eat it, low-fat products, diet soda, etc
Health Benefits of the keto diet:
The ketogenic diet plan is used to treat various medical conditions such as childhood epilepsy
prevent Alzheimer’s, parkinson, autism, cancer, diabetes, and other things.
The ketogenic diet can help improve insulin sensitivity allowing some with type 2 diabetes to be able to stop taking medication or lowering their insulin dosage.
Leading to complete reversal of the disease in some cases.
The keto diet may also benefit or improve risk factors for heart disease.
The diet is known to reduce Alzheimer’s and Parkinson’s symptoms.
The keto diet has been found to slow tumor growth and reduce seizures in children with epilepsy.
Allowing them to take fewer epileptic drugs or none at all
The diet has been helpful for improving acne.
Long term safety of the keto diet:
The keto diet for beginners has been looked at and found safe.
Most side effects of a keto diet are minor and temporary.
Weight loss varies; most people lose 2-4 pounds during the first week.
This is mostly water weight after that one would expect to lose about 1pound a week.
- Staying on the keto diet long term can have some negative effects like
- Low protein in the blood
- Extra fat in the liver
- Kidney stones
- Micronutrient deficiencies
Protein intake and high ketones help minimize muscle loss on the keto diet.
There is not enough evidence to definitively conclude if keto is not safe and healthy for long term dieting.
Is fiber source sufficient on the keto diet?:
Since the keto diet restricts carbs it can be difficult to meet your daily fiber needs.
Fiber-rich foods are eliminated on the keto diet because they provide too many carbs making for digestion discomfort.
Digestive discomfort is common on this diet; this is why people on this diet should eat keto-friendly food.
Foods that are high in fiber like flaxseed, chia seed, coconut, broccoli, cauliflower, and leafy greens.
The diet may cause digestive issues and changes in gut bacteria and lead to nutrient deficiencies.
Because keto diet restricts several foods, like nutrient-dense fruits, whole grains, and legumes.
It does not provide recommended amounts of vitamins and minerals.
Therefore reducing bone mineral density and triggering bone breakdown over time.
Other Risk factors of the Keto Diet:
The diet may increase your risk of chronic disease and early death from heart disease and cancer secondary to the low carbohydrate.
People with gallbladder problems may be harmed by a high-fat diet because a high-fat diet can aggravate existing gallbladder disease.
The keto diet is not good for long term health because it’s eating habit might lead to heart rhythm problems.
Eating a diet high in fat and low in carbs may make exercising more difficult.
The keto diet isn’t designed for a long term style of eating.
Long term any time greater than 1 year.
The body leaves ketosis once you stop the diet and revert back to carb as the primary fuel source.
To retain the benefits from the keto diet, you have to avoid returning to a diet that contains high amounts of processed foods and sugar.
And maintain a diet with whole foods to keep your digestion strong.
One is able to achieve a healthy weight and body composition on the diet.
And you are healthy while following the diet.
But you have to maintain the keto lifestyle without diminishing your quality of life.
Is the keto diet safe for the long term?:
The keto diet for beginners is safe but it is a diet that should not be sustained for the long term.
The diet isn’t a long-term eating style because when you stop it your body will leave ketosis.
Ketosis is a metabolic state that allows the ketogenic diet to have many health benefits.
Ketones are noted to be a significant health benefit for brain health, healthy blood sugar levels, and clear thinking.
Reducing sugar intake and going low carb is a step to a healthier lifestyle.
A ketogenic diet can be for people who are overweight, have diabetes, and who are looking to improve their metabolic health.
The diet may help with weight loss and other health benefits short term.
But may lead to nutrient deficiencies, digestive issues, poor bone health, and other problems over time.
Due to its carbs restrictions the keto diet is low in fiber rich foods, whole grains and legumes, it may fail to provide recommended amounts of vitamins and minerals.
The lack of vitamins and minerals may reduce bone mineral density and trigger bone breakdown over time.
Also the lack of fiber can affect gut bacteria lending to digestive discomfort and constipation.
You have to maintain a diet with whole foods and enough fiber to keep your digestion strong.
Is weight loss Permanent on the keto diet?:
Rapid weight loss does occur on the keto diet due to the low carb eating.
The low carb eating is easy to maintain secondary to the savory foods allowed to be consumed on the diet.
Since the body regulates your hunger, keeping the carbs low is the main concern.
The diet is low carb that focuses on animal foods, which may lead to higher death rates from heart disease, cancer and other ailments.
The keto diet does work for most people.
But people with kidney disease, diabetes, heart or bone ailments, need to be careful about starting the diet.
To retain the health benefits you got from the keto diet.
You have to avoid returning to your old eating habit of increased carbs, high amounts of processed foods, and sugar.
Once you reach your goal weight and start adding more carbs to your diet.
The keto effect will weaken and you may regain some weight back.
As soon as you start eating carbohydrates again.
So the keto diet only works when you are doing it.