If you want to have a diet plan to maintain your body shape or get weight loss, here is the best answer for you. Keto Diet. Yes. It is the best answer for you to manage your diet plan well. So you can try the keto diet to get excellent results. If you are a beginner to the Keto diet plan here is the complete guide about the Keto diet for beginners.
Keto? What does it really mean?
There are small fuel molecules which are in your body called “ketones”. Keto diet causes these ketones to your body. If your blood sugar is in short supply you can get it as an alternative fuel source for your body. Therefore, these ketones are a fuel source to your body including the brain.
You know what, the brain is the most important and active organ in your body. So it needs a lot of energy every day. It should only run on glucose or ketones and it can’t directly run on fats. Ketosis means a metabolic state in which the body produces ketones. If you eat high carbs foods your body will produce glucose and insulin.
What is Glucose?
We all are well known that glucose is the easiest molecule to get the energy to your body. It can choose over any other energy source.
What is Insulin?
Insulin is the main fat-storing hormone that can be produced to process the glucose in your blood and it takes it around your body.
What is the Ketogenic diet?
The Ketogenic diet means low carb, high-fat diet that can give you many advanced health benefits including loss of weight, cancer, epilepsy, and diabetes. You can introduce this special diet in different ways such as Low carb diet, Low carb high fat, etc. So you can go with the Keto diet for beginners to get them all very easily.
Does the Ketogenic diet share similarities with another diet? Yes, of course, the Keto diet shares so many similarities with other diets such as Atkins and low carb diets. Keto Diet for beginners is a special diet plan which can put your body into ketosis by the reduction in carbs. Ketosis is a metabolic state and in this reduction, it reduces carbohydrate intake and also replaces it with fat. By using this method you can turn fat into ketones in your liver. So you can have some health benefits by increasing ketones.
What are the main types of Keto diet for beginners?
If you are a beginner to the Keto diet, you already have this question in your mind. There are some different types of Keto diet for beginners. You can try this with the most suitable Keto Diet to get better advantages. SKD, CKD, TKD, and the high protein keto diet are the main versions of the Keto diet for beginners. But remember that if you try to lose weight or get health benefits by using a Keto diet plan, I think the standard Ketogenic diet or the high protein ketogenic diet is the most suitable diet plan for you. You can study them easily and extensively. But if you are a bodybuilder or an athlete you can get a Cyclical ketogenic diet or targeted ketogenic diet. Because there are more advanced diet plans which can give you more advanced benefits to your body.
1) SKD- Standard Keto diet
This Keto diet mainly there typically contains 10% carbs, 70% fat, and 20% protein. You know what, the Standard Keto diet for beginners is a special diet plan that comes with very low carb, moderate protein, and high fat.
2) CKD- Cyclical Keto diet
This Keto diet plan comes with periods of higher-carb feeds including 5 Ketogenic days followed by 2 high carb days.
3) TKD- Targeted Keto diet
If you like to go with this Ketogenic diet plan you should have to add carbs around workouts.
4) High protein Keto diet
The high protein Keto diet is a very popular Keto diet for beginners which is very similar to the standard keto diet. The main difference between these two is the high protein keto diet for beginners has more protein and it contains 5% carbs, 60% fat, and 53% proteins.
Little more about the Keto diet for beginners
If you want to enter ketosis in your body the Keto diet is the most suitable and effective way to do that and it also involves carb consumption at the correct limit. Not only that, a Ketogenic diet plan for beginners will help you to reduce the consumption of carbohydrates in your body by limiting glucose supply to your body and moderate the consumption of protein. If you have an incorrect protein limit that has a high limit, it will be converted to glucose. Then you can avoid the slow transition into ketosis. So try this guide of Keto diet plan for beginners.
What are the foods that you should avoid to the keto diet for beginners?
If you try out this Keto diet as a beginner, remember that you should have to limit all kinds of foods that are high in carbs. So what are those foods? Yes. The following list gives you all the foods that you have to avoid.
- Sugary foods
- Fruits- Orange, Banana, Apple, etc
- Beans and legumes
- Grains or starches- wheat, corn, rice, cereal
- Low fat or diet products
- Root vegetables and tubers
- Some condiments
- Unhealthy fats
- Sugar-free diet foods
Foods that you should eat as a beginner to the Keto diet?
If you want to try the Keto diet for beginners, You can go with the following foods to make it well.
- Fatty fish
- Cheese, Butter, and, cream
- Nuts and seeds
- Healthy oils
- Low carb veggies
- Condiment including pepper, spices, salt
What are the Keto snacks?
If you get hungry between your meals or in your free time, you can go with the healthy Ketogenic snacks. It will help you to avoid other bad snacks.
- Nuts and seeds
- Keto sushi bites and Keto friendly snack bars
- Hard-boiled or deviled eggs
- 90% dark chocolate
- Full-fat Greek yogurt with nut butter
- Beef jerky
Benefits of Keto diet for beginners
You can get numerous and advanced benefits with this Keto diet plan for beginners. Some of them are weight loss, increase energy level, control blood sugar, mental focus, etc. So here is a brief note about what are the main advantages of following this Keto diet plan for beginners and How it gives you advantages.
# Weight loss with Keto diet for beginners
You can use your body fat as an energy source by following the Ketogenic diet plan. In this process insulin hormone levels will drop and also your body will be turned into a fat-burning machine. If you probably follow the low-fat diet or high-carb diet, You can get better results than it by using a Keto diet for beginners.
# Control blood sugar and Insulin level with Keto
You can get lower your blood sugar level naturally by using this keto diet plan. Have you ever tried out the low-calorie diet? You know that a Ketogenic diet plan will help you to manage and prevent diabetes. If you are a patient who is suffering from pre-diabetic I think here is the best answer for you to control it. Keto Diet for beginners will help you to control and manage your blood sugar level as soon as possible.
# Keto diet to get more mental focus
If you suffer from a decrease in your mental performance, the Keto diet for beginners will help you to increase your mental performance easily and quickly. I already told you the ketones are one of the fuel types for your brain. So when you eat more low carb foods that will cause you to get more benefits. It can improve your concentration and mental focus well.
# Increase HDL cholesterol level
What is HDL cholesterol? Yes. High-density lipoprotein. We also call them good cholesterol. It might be helpful for humans to lower their heart risks than low-density lipoprotein named LDL.
So you can use a ketogenic meal plan to increase your HDL level. Remember that the keto diet plan includes a lot of fat and it will help you to increase your HDL well.
This diet can give you better improvement in blood pressure than other special diets. You know what, having more weight can cause to increase in your blood pressure. So getting a Keto diet for beginners will help you to decrease your blood pressure level.
# Obesity and Keto diet
Nowadays obesity is a common health problem that many people have to face in their lives. Ketogenic foods can effectively lose weight without any issue. Because it contains low carb foods and it will get your obesity low also. As well as it is more effective than low-fat diets or calorie-restricted diets also. Keto diet for beginners can reduce hunger when you are working and it causes you to lose your weight and obesity too.
To view and the above facts, I can prove why should you get the Keto diet for beginners. Therefore it will help you to get many benefits to your life more than more. So try it out now! I’m sure you can get excellent experience about dieting with this Keto diet plan.