Ketogenic Diet for Beginners Ultimate Guide to the Keto Diet

Unlike many fad diets that come and go with very low long-term success rates, the ketogenic diet (or keto diet ) has been practiced for more than nine decades (since the 1920s) and is based on a solid knowledge of the physiology and science of nutrition.

The keto diet works for such a high percentage of people because it targets several underlying causes of weight gain, including hormonal imbalances, particularly insulin resistance, associated with high blood sugar, and the cycle of restriction. and "excessive consumption" of empty calories to the hunger that so many dieters are struggling with. In fact, these are some of the direct benefits of the keto diet.

What is the keto diet? Rather than counting calories, limiting portion sizes, exercising or being willing, this low-carb diet takes a totally different approach to weight loss and better nutrition. health. It works because it changes the "energy source" even used by the body to stay energized: switch from burning glucose (or sugar) to dietary fat, thanks to the recipes of the keto diet and the elements of the list of keto diet, including high-fat foods, low carb foods.

Making this change will put your body in a state of "  ketosis ," when your body becomes a fat burner rather than a sugar burner. Fortunately, if you are new to this type of diet, a keto diet for beginners or keto bases , is simple and surprising to follow. Here's how to do the keto diet:

1. Reduce your carbohydrate consumption.
2. Increase your intake of healthy fats, which help to create satiety.
3. Without glucose, your body is forced to burn fat and produce ketones.
4. Once blood levels of ketones increase to a certain point, you officially reach ketosis.
5. This condition leads to constant and fairly rapid weight loss until your body reaches a healthy and stable weight.

What is the Keto diet?

What is the ketogenic diet exactly? The classic ketogenic diet is a very low carb diet This was originally for epilepsy patients by researchers working at the Johns Hopkins Medical Center. The researchers found that fasting - by avoiding consuming all foods for a short time (as in the case of intermittent fasting), including those that provide carbohydrate - the amount of seizures that patients have suffered, in plus having other positive effects on body fat, blood sugar, cholesterol levels and hunger. ()

Unfortunately, long-term fasting is not an option for more than a few days. The keto diet has been developed to emulate the same.

The Keto Diet for Beginners is essentially about "prompting" the body to act as if it is fasting (while reaping the intermittent benefits of fasting), through strict elimination of glucose from carbohydrate foods. Today, the standard keto diet has several different names, such as "low carbohydrate ketogenic diet" or "very low carbohydrate diet" (LCKD or VLCKD for short).

At the heart of the classic keto diet, the consumption of all foods containing sugar and starch (carbohydrates) is severely restricted. Once we eat them, these foods are broken down into sugar (insulin and glucose) in the blood. If these levels become too high, the extra calories are much more easily stored as body fat and result in unwanted weight gain. However, when glucose levels are reduced because of low carbohydrate consumption, the body starts to burn fat and produces ketones that can be measured in the blood (using urine strips, for example).

Keto diets, like most others, consist of eliminating glucose. Because most people live on a high carbohydrate diet, our body normally works with glucose (or sugar) as a source of energy. We can not produce glucose and only have about 24 hours in our muscle tissue and liver. Once glucose is no longer available in food sources, we start burning stored fat, or the fats in our food.

Therefore, when you follow a ketogenic diet for beginners, your body burns fat to give you energy rather than carbohydrates. Thus, most people lose weight quickly and their excess body fat is fast, even when they consume a lot of fat and enough calories. daily food intake. Another major benefit of the keto diet is that it is not necessary to count calories, to be hungry or to try to burn a lot of calories after hours of intense physical activity.

In some respects, it is similar to, which in turn stimulates the body's fat-burning capabilities by consuming only low-carbohydrate foods, while eliminating foods rich in carbohydrates and sugar. The removal of glucose from carbohydrate foods will cause the body to burn fat for energy. The main difference between the classic keto diet and the Atkins diet is that the former focuses on healthier and less global proteins and the lack of processed meat (such as bacon), while having more research to strengthen its efficiency.

In fact, these differences with Atkins underline some of the most popular ideas, such as the fact that it is another high-protein plan recommending any type of fat and that virtually no scientific research save the benefits. These are nutritional lies, clear and simple.

Is the keto diet healthy? If it's done at the Atkins? But if you rely on healthy fats, green vegetables and organic meats? Absolutely.

What is ketosis?

What exactly does "keto" mean? Keto is the abbreviation of, which results from following the standard ketogenic diet. This is why it is also sometimes called the ketosis diet "or" ketosis diet plan.

Taking a ketogenic diet puts your body in a state of "ketosis", which is a metabolic state that occurs when most of the body's energy comes from ketone bodies in the blood, rather than glucose from food carbohydrates (such as grains, all sources of sugar or fruit, for example). This contrasts with a glycolytic state, where glucose (sugar) provides most of the fuel (or energy) of the body.

This state can also be reached by several days of total fasting, but this is not viable beyond a few days. (This is the reason why some keto diet plans for beginners combine to achieve better weight loss effects.)

Although dietary fats (especially saturated fats) often have a bad reputation, causing fear of weight gain and heart disease, they are also your body's second most preferred source of energy when carbohydrates are not readily available. accessible.

How do you contract ketosis?

So many people ask: is the keto diet effective? Yes, of course, but only if you can cause ketosis in your body. This is the way your body contracts ketosis and starts burning body fat as fuel in a keto diet for beginners:

• Glucose consumption from carbohydrate foods (cereals, starchy foods, fruits, etc.) is considerably reduced.
• This forces your body to find an alternative fuel source: fats (avocados, coconut oil, salmon).
• Meanwhile, in the absence of glucose, the body also begins to burn fat and produces ketones instead.
• Once ketone levels in the blood increase to a certain point, you enter a state of ketosis.
• This state of high ketone levels results in rapid and consistent weight loss until a healthy and stable body weight is achieved.

Wondering how many foods containing carbohydrates you can eat and stay "in ketosis"? The traditional ketogenic diet, created for people with epilepsy, consisted of absorbing about 75% of calories from fat sources (such as oils or fatter cuts of meat), 5% of carbohydrates and 20% of calories. proteins. For most people, a less strict version (what I call a "modified keto diet") can always help promote weight loss safely and often very quickly.

In order to make the transition and stay in this state, aiming for about 30 to 50 net grams is usually the recommended amount of total carbohydrates. This is considered a more moderate or flexible approach, but may be less restrictive to begin with. Once you are more accustomed to "eating keto", you can choose to further reduce carbohydrates if you wish (perhaps only occasionally), up to about 20 grams of net carbs per day. This is considered the standard, "strict" amount at which many people who follow a keto-economy diet want to join for better results, but remember that everyone is a little different.

Read more: 6 Main Advantages Of The Keto Regime