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keto Diet Plan for Beginners
If you want to start keto and be healthy this keto diet plan for beginners will help you. There are many diet plans that can help you with quick weight loss, but mostly they deprive you of nutrition and the weight comes back sooner. That makes you frustrated and that is the reason more than 95% of diets are unsuccessful.This article is about a healthy keto diet plan for beginners that promotes healthy weight loss. With this diet plan low in carbs and based on keto, you can lose weight without feeling deprived of good food and without compromising on nutrients and your well-being.
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In this article we will cover the following 11 things to keep in mind :
- What does healthy keto diet plan consists of
- What is Ketosis{what exactky happens in your body when you are on a keto diet}
- What are ketones?Why are they better?
- Myths about keytones
- Basic priciple of ketogenic/keto diet plans
- Things to note about proteins
- Fat:Facts vs Myths
- What to eat on a keto diet for weightloss
- What to avoid on a keto diet for weight loss
- Medical research about keto diet
- Conclusion
Any healthy keto diet plan consists of
- low carbs,
- mostly green leafy vegetables,
- moderate proteins
- good amount of fat and
- ketogenic dietary supplements.
Let's start with the basics of keto diet plan for beginners which is based on ketosis.
What is ketosis?
The ketogenic diet or the keto diet is an amazing and precise formula for rapid weight loss. The management of keto diet means essentially deceiving your body into thinking it's famished by depriving it of nearly all carbs or giving your body very little carbs anything between 20-50grams/day.The target is to activate a metabolic state called ketosis in your body, which means your body begins to burn fat/ketones for energy instead of storing it up in reserve.
What are ketones?why are they better?
Ketosis is a state in which the body uses ketones as its primary fuel. Ketones are the byproduct of fat burning.We have often been told that the main source of energy in the body are carbs or glucose. This has been proven to be false. Ketones are an alternative fuel source under certain conditions.
The logical question is what conditions?
Ketones are produced when the body is low in carbohydrates (glucose).
Ketones provide a much more efficient and cleaner fuel source than glucose. Think of ketones in the human body as the energy source for a vehicle.
Click here To Download 30 Day Ketogenic Diet Plan.No credit card required
What will you prefer? Obviously clean energy not some sort of dirt mixed B grade diesel energy. The diesel operated vehicles need frequent service and have a shorter life span.
Similarly making your body work with glucose is equivalent to using the B Grade diesel fuel: the process is dirty and more expensive in the long run.
Ketones are produced when the body is burning fat. An average thin person carries around 50,000-70,000 calories of stored fat. If we compare this with the amount of glycogen, which is stored glucose, we are only talking about 1700-2000 calories.
Based on this information, would not it make more sense for our bodies to run on fat fuel? If you consider the days of the caverns, if we only had glucose to make our bodies work, we would all have died a long time ago because the glucose reserve would only last 48 hours or less. The goal is to change our body from sugar fuel to fat fuel.
Interestingly, our body's original fuel source was ketones. It is only recently that we have been using glucose as a primary energy source. This also explains the tremendous baggage that comes with it.
Click here To Download 30 Day Ketogenic Diet Plan.No credit card required
Myth about ketones
For a long time, it was believed that ketones were toxic. This is only because in a state of severe diabetes when a person has run out of insulin, the body can generate a tremendous amount of ketones and dramatically increase their acidity. This is called ketoacidosis. However, this is rare and only occurs in a severe diabetic state and in type 1 diabetes.If you induce ketosis by limiting your carbohydrates, your acid levels will not even approach a dangerous amount. This is called diet-induced ketosis or nutritional/healthy ketosis.
Basic principles of ketosis
There are many different types of ketogenic plans, but they all have ONE basic principle: very low in carbohydrates.- This means that you must keep your total carbohydrate amounts below 50 grams per day.
- The slower your metabolism, the lower your carbohydrate level should be.
- Therefore, you may need only 20 grams or fewer carbs per day.
But you really do not need carbs to thrive at all. You need nutrient dense vegetables, yes. But the body does not require carbohydrates for health. As even conventional medical professionals will tell you, "there is no clear carbohydrate requirement in the human adult diet,".
Things to note about protein
- Protein is the other type that can also prevent it from turning into ketosis if it is too high.
- With healthy keto diet plan You have to keep your protein intake between 3 and 6 ounces per meal
- High protein diets, such as the Atkins diet, can prevent you from getting into ketosis, that is because your liver can only process a certain amount of protein.
- Any amount greater than about 30 grams per meal will be converted to glucose (sugar),
- Therefore ketosis is NOT a high protein diet,
- it is a moderate protein diet, we need some protein to support the structural parts of our body that is muscles, joints, hair, nails, skin, and organs.
- When it reduces carbohydrates and excess proteins, it influences the hormone insulin that determines which fuel source you use.
So, if we consume between 2 and 50 grams of carbohydrates per day and a moderate amount of protein, what do we eat to replace the rest of the calories?
Click here To Download 30 Day Ketogenic Diet Plan.No credit card required
Dietary fat! I am feeling happy already! At last...I am being told I can consume fat and be healthy.
Fat :Facts and Myhts
- We need to understand fat because we have all been fully indoctrinated that
- fat is bad and
- that it will make us obese and
- clog our arteries
- increase the bad cholesterol and
- give us a heart attack
- give us lever problems
All the exaggeration you've heard about high-fat diets is not exactly true. If you personally read the studies on high-fat diets, you will discover that 99% is a combination of high-fat and high-carbohydrate diets. When high carbohydrates are combined with fat or even protein, insulin will increase drastically. So fried donuts or high-fat fries are fried carbohydrates.
If you consume dietary fats with low carbs, you will not inject insulin. The high-fat content is safe as long as it is low with fewer carbs.
You do not lose weight and you heal. Rather, you get healthy to lose weight. More than just losing weight or lowering your blood sugar, your goals should be healthy, making sure you get the most nutrients from what you eat and making sure you only eat quality foods. We must see the keto as ONE strategy or piece of the puzzle. The keto is healthy because it allows you to run your body with cleaner and better energy.
ketogenic dietary supplements.
This is another important aspect of a keto diet, especially if you are starting a Keto diet plan. It might take you some time to see the effects of ketosis before your body begins to burn fat for energy. At this stage the ketogenic supplement becomes important because:- It speeds up the process of ketosis in your body without interfering with your diet
- It supresses your hunger naturally without any side effects
- It gives you more energy
- You get quicker results and you are likely to be more motivated to stick around with your diet
factors to keep in mind while deciding on a ketogenic supplement
- It should be natural
- Should be GMO free
- Should be BHB
- Should be clinically proven
- Should be easy to consume
Click here To Download 30 Day Ketogenic Diet Plan.No credit card required
The risk element in keto diet and how to prevent it
If you go into ketosis and release your fat stored in your fat cells, there is a possibility that you end up with a fatty liver, since all that fat that comes out of the blood has to come out through the liver. The way to avoid this is to consume large amounts of vegetables or salads to keep the liver flushed away of fat. A recent study, in fact, found that the ketogenic diet reduced liver fat, inflammation, and fibrosis.Nutrients-What to Eat in Keto Diet Plan for Beginners
An average body needs between 7 and 10 cups of salad or vegetables to reach the required amount of some nutrients like potassium. Our body needs 4700 mg of potassium every day. Bananas being high on sugar provide only 300 mg of potassium/fruit. Vegetables and salads in large quantities can provide these requirements without increasing insulin.One should look for a healthy keto diet plan that emphasizes obtaining the necessary nutrients. This approach not only reduces carbohydrates but also provides high-quality foods giving your body good calories. Most diets always emphasize that weight loss is about your calories. Simply eat fewer calories and you can control your weight.
It does not always happen like that. It is important to see where the calories are coming from, it is about the nutrients.Generally, it could take between 1500-1800 or even 2000 calories for the average person to get the recommended nutrients.
The calories in the Healthy Keto Diet Plan consist of approximately 5% carbohydrates, 5% vegetables and salads, 20% protein and 70% healthy fats.
Foods allowed in Keto Diet
- grass-fed beef (not grain-fed) and
- free-range poultry that offer slightly higher amounts of omega-3 fats,
- pork, bacon, wild-caught fish,
- organ meats, eggs,
- tofu, certain nuts and seeds .
- beef, lamb, chicken, etc.
Proteins
Fats
There is strong emphasis on fats in each meal/snack- Cocoa butter,butter
- lard, poultry fat,
- plant fats :olive, palm, coconut oil
- avocado,
- coconut meat
Foods high in fat
Nuts and seeds
- macadamia,
- walnuts
- almonds and pecans
- sunflower,
- pumpkin
- sesame
- hemp
- flax
Dairy
- Butter and hard Cheese.Milk and cream are restricted because of the high lactose content
Vegetables
- Leafy greens (kale, Swiss chard, collards, spinach, bok choy, lettuces)
- cauliflower,broccoli,
- Brussels sprouts, cabbage
- asparagus,
- bell peppers
- onions, garlic
- mushrooms
- cucumber,
- celery
- summer squashes.
Certain fruits like berries are allowed (they are low in net carbs)
Others
- Dark chocolate (90% or higher cocoa solids)
- cocoa powder
- unsweetened coffee and tea,
- unsweetened vinegars and mustards
- herbs, and spices.
Foods not allowed in Keto Diet Plan for Beginners
- All whole and refined grains and flour products,
- Sugars in all forms , natural and otherwise
- Sugar beverages
- Vegetable like potato/sweet potato corns etc
- Fruits (other tahn berries)
- Beans.lentils
- beers/wines/cocktails
Medical research About keto Diet
A recent study conducted by published in National Center for Biotechnology Information, U.S. National Library of Medicine pointed out, about the effects on 83 obese patients who were put on a keto diet over a period of 24 weeks. The results were amazing with respect to their weight loss and overall well being, in fact, I will reproduce the results of that study below:- "The weight and body mass index of the patients decreased significantly (P<0.0001).
- The level of total cholesterol decreased from week 1 to week 24.
- HDL cholesterol levels significantly increased, whereas LDL cholesterol levels significantly decreased after treatment.
- The level of triglycerides decreased significantly following 24 weeks of treatment.
- The level of blood glucose significantly decreased.
- The changes in the level of urea and creatinine were not statistically significant .
The present study shows the beneficial effects of a long-term ketogenic diet. It significantly reduced the body weight and body mass index of the patients. Furthermore, it decreased the level of triglycerides, LDL cholesterol, and blood glucose, and increased the level of HDL cholesterol. Administering a ketogenic diet for a relatively long period of time did not produce any significant side effects in the patients. Therefore, the present study confirms that it is safe to use a ketogenic diet for a longer period of time than previously demonstrated."
Conclusion :
Why is the keto diet plan for beginners healthier than the traditional diet or weight loss plan?
- It gives cleaner energy for your body
- It reduces bad cholesterol in your body ( you might have noticed even lean people suffering from high cholesterol levels, keto diet plan reduces all of that )
- It reduces blood glucose
- It significantly increases the good cholesterol
Whenever you decide to go in for keto please keep in mind:
- DO NOT mess up with the ratio of high fat, moderate proteins and very low carbs. If you mess this up you will harm yourself.
- Please do take a ketogenic supplement {with BHB and NON GMO}