Keto Diet Plan For Beginners.

Keto Diet Plan For Beginners, or ketogenic diet plan, is a diet plan that involves eating low-carb, high-fat foods, resulting in faster weight loss. This diet plan has many health benefits that have been demonstrated in over fifty studies. The keto diet is included in medical recommendations and can be beneficial for weight loss without feeling too hungry and for controlling type 2 diabetes. On this site, you can learn how to properly follow a ketogenic diet using natural products. Here you will find visual aids, recipes, and a simple two-week nutrition plan for beginners - what you need to successfully follow the keto diet.

What is ketosis? How to enter ketosis?

Energy for the body's work comes from the food we eat. The main components obtained by the body from food are fats, proteins, carbohydrates. Our body processes them to simpler molecules: carbohydrates - to glucose, proteins - to amino acids, fats - to glycerol and fatty acids. In this case, the main "fuel" for us is precisely glucose, into which all others can be converted. However, during fasting or under conditions of a ketogenic diet, ketone bodies synthesized in the liver become the main source of energy. Ketone bodies are an alternative source of energy for the body, which is used when there is a lack of glucose. Ketones are formed when a person with food consumes a small amount of carbohydrates, which quickly break down into glucose, and a small amount of protein (excess protein is also ultimately converted to glucose). The brain is an energy-consuming organ that consumes a lot of energy throughout the day. The brain receives energy from ketone bodies and glucose. Under the conditions of the keto diet, since the consumption of carbohydrates on the keto diet occurs in low doses, the level of the hormone insulin decreases and the level of counterinsular hormones increases. Under their influence, the body begins to actively break down fat reserves to obtain energy with the formation of a large number of ketone bodies.

The keto diet promotes rapid weight loss, while there are other benefits of such a diet: less hunger and increased "vitality." The ketogenic diet makes us more energized and focused. When the body makes ketones, it enters a metabolic state called ketosis. The fastest way to reach ketosis is by fasting, not eating anything - but no one sustains fasting for long. However, a competent keto diet can be followed for a long time, keeping your body in a state of ketosis.

Contraindications to the ketogenic diet

For most people, the keto diet is safe. However, in some situations, it is contraindicated in the following diseases and conditions:

  • Type 1 diabetes mellitus
  • Pregnancy and lactation
  • Pancreatitis
  • Liver failure
  • Renal failure
  • Primary carnitine deficiency
  • Deficiency of enzymes carnitine palmitoyltransferase, carnitine translase, pyruvate kinase
  • Porphyria
  • Chronic gastrointestinal tract

The limitation to the keto diet is taking antihyperglycemic drugs

Warning: Alcohol breath test may be falsely positive while on the keto diet. While the ketogenic diet has many proven benefits, it remains controversial. For people with type 2 diabetes mellitus, the dosage of antidiabetic drugs must be adapted to suit the diet. Talk to your doctor about any changes in treatment and lifestyle.

What can you eat on a ketogenic diet?

The following are suitable foods for the ketogenic diet.

The most important thing to achieve ketosis is to avoid eating a lot of carbohydrates. Carbohydrate intake should be kept below 50g / day, preferably below 20g / day. The less carbohydrates you consume, the faster ketosis is achieved and, as a result, weight loss. Counting carbs may help first. But if you stick to our recommended foods and recipes, you can stay in ketosis without bothering to count.

What should you avoid?

What you should definitely avoid on a keto diet are carbohydrate foods that are high in sugar and starch: breads, pasta, rice, and potatoes.

Water is the perfect drink, coffee and tea too. It is best not to use sweeteners, especially sugar.

What can you drink on a keto diet?

A small amount of milk or cream in coffee or tea is fine (but beware of latte coffee). Sometimes you can afford a glass of wine.

How Low-Carb Is The Keto Diet?

The less carbohydrates you consume, the more effective the diet will be in suppressing appetite, losing weight, and controlling type 2 diabetes . The keto diet is a strict low-carbohydrate diet containing less than 20 grams of carbohydrates per day and is therefore highly effective. Below are three possible examples of what a low-carb meal might look like, depending on how many carbs you plan to eat in a day. Note that only the leftmost image reflects an example of a correct ketogenic dish:

We recommend starting with strict adherence to our dietary guidelines. When you reach your desired weight, you can expand your diet with carbohydrates.

Health Benefits of the Keto Diet

The benefits of the ketogenic diet are similar to other low-carb, high-fat diets, but the keto diet is the most effective and most effective.

Loss of excess body weight The keto diet turns your body into a fat burning machine. The process of losing weight is significantly accelerated due to a decrease in the level of insulin in the blood - the hormone of subcutaneous fat storage. More than 30 scientific studies show that the ketogenic diet leads to more effective weight loss compared to other types of diets. Decreased appetite The keto diet can improve appetite control. The feeling of hunger decreases sharply, which is confirmed by scientific studies. The keto diet allows you to eat less food and lose weight without much difficulty. On a keto diet, many people only need to eat twice a day(skipping breakfast), and some even cut their meals down to once a day without discomfort. Therefore, an additional bonus of the keto diet can be saving time and money due to the lack of frequent snacks throughout the day. Lowering blood glucose and controlling type 2 diabetes The ketogenic diet lowers blood glucose levels, therefore it is one of the possible mechanisms for controlling type 2 diabetes mellitus and preceding carbohydrate metabolic disorders("pre-diabetes"). Against the background of a keto diet, the need for antihyperglycemic drugs is likely to decrease. Improving health indicators Many scientific studies show that the ketogenic diet is a non-drug treatment for several risk factors for cardiovascular disease: it improves blood pressure control and lowers the "bad" cholesterol in the blood. Energy and intellectual ability Some people use ketogenic diets specifically to boost mental performance. Animal studies have shown evidence that fasting ketosis provides benefits such as resistance to stress, injury, and disease. An explanation has been proposed for this: mammals that have succeeded in surviving long periods without food have adapted to optimal brain function precisely in a state of ketosis. The ketogenic diet leads to improved concentration and mental clarity. Improving digestion The keto diet can lead to better digestion, less gas and flatulence, less cramps and pain in the abdomen, and relieve symptoms of irritable bowel syndrome. For some people, this becomes the most significant benefit of the diet, and it takes only a few days for this effect to develop. Increased physical strength Ketogenic diets increase physical stamina, opening up access to large amounts of energy from fat stores. The body's stores of glucose, stored in the liver and muscles as glycogen, are "burned" in just a couple of hours of intense exercise, while fat stores have enough energy to fuel the body for weeks. Therapy for epilepsy symptoms Initially, this nutritional system was generally developed for people with epilepsy (primarily for children with resistance to therapy), and research has shown that the frequency of seizures on such a diet is reduced. This is probably due to the ability of ketone bodies to suppress the centers of excitation in the brain. Traditionally, therapy has been used mainly for children, but in recent years it has been successfully applied to adults as well. In addition, the ketogenic diet has shown itself well in Alzheimer's disease, Parkinson's disease, autism spectrum disorders, and amyotrophic lateral sclerosis. Other benefits of the keto diet In addition to the above benefits, the keto diet helps in acne treatment and may relieve symptoms of polycystic ovary syndrome.

How to get into ketosis fast on a keto diet?

Here are seven of the most important things to go into ketosis, ranked from most important to least important:

  1. Limit your carbohydrate intake to 20 grams per day or less: Eat a strict low-carb diet. At the same time, fiber does not need to be limited, it can be useful for ketosis. Often, restricting carbohydrates alone is enough to bring the body into ketosis. But the rest of the list will help you do even better.
  2. Limit those protein to moderate amounts. The keto diet is not a protein diet. This is because excess protein in the body is converted to glucose. Try to stick to about 1.5 grams of protein per day per kilogram of your weight (about 100 grams of protein per day if you weigh 70 kilograms). A common mistake preventing people from inducing ketosis is eating too much protein.
  3. Get enough fat. The keto diet is a diet high in fat. There is a difference between the keto diet and fasting, which also leads to ketosis: the diet is easier to stick to for a longer time. With prolonged fasting, we may feel tired and hungry, while the ketogenic diet is more sustainable and allows us to maintain good health. If you're feeling hungry while on a keto diet, you should add more fat to your food (like more oil). Our keto recipes are formulated to contain the right proportions of fat.
  4. Avoid snacking when you are not very hungry. Eating more often than necessary, just for pleasure and because there is food around, will reduce ketosis and slow down weight loss. But snacking is normal when you are hungry.
  5. Add exercises. Adding any kind of physical activity can dramatically increase ketone levels in the body. Exercise can also help accelerate weight loss and improve control of type 2 diabetes.
  6. Get enough sleep and reduce stress. Most people require at least 7 hours of sleep per night. Lack of sleep can make it difficult to adhere to the keto diet due to its influence on eating behavior, reduce self-control and make you susceptible to the temptations of unnecessary excess food.

How do you know if you are in ketosis?

How do you know if you are in ketosis? Ketone levels can be measured by taking urine, blood, or breath tests. But there are also obvious symptoms:

  • Dry mouth and constant thirst. If you don't drink enough water and don't get enough electrolytes such as salt, you may experience dry mouth. Try 1-2 cups of broth a day, plus as much water as you need. You may also taste a metallic taste in your mouth.
  • Frequent urination. Ketone bodies, as their concentration increases, can cross the renal threshold and enter the urine, which allows testing for ketosis using urine test strips. Due to the fact that with ketone bodies in the urine "draws" more water along the osmotic gradient, urination becomes more frequent and thirst increases.
  • "Keto breath". A ketone body called acetone is released into the exhaled air. It can make a person's breath smell like "fruit" or smell like nail polish remover. The same smell can come from sweat. After coming out of ketosis, the smell will disappear.
  • Decreased appetite. Many people experience a noticeable decrease in appetite on the keto diet. Many people on a ketogenic diet feel great when they eat once or twice a day, and may end up automatically switching to intermittent fasting , which saves time and money, as well as accelerates weight loss.
  • Increased energy levels. After a few days of feeling tired ("the keto flu "), many people experience a clear increase in energy levels, which can manifest itself in increased clarity of thought, instead of "clouded mind" or even euphoric feelings.

How to achieve optimal levels of ketosis?

Entering ketosis on a ketogenic diet is not a choice between black or white. That is, you cannot be completely "in ketosis" or completely "out of ketosis". There are various levels of ketosis as shown in the chart below. The figures given refer to the values ​​obtained when testing the level of ketone bodies in the blood.

Practical guidelines for the keto diet

Breakfast What food should you start your day with? If you like bacon and eggs , this is a good option. If not, then there are keto breakfasts that do not contain eggs at all. Have you been told that “breakfast is the most important meal of the day”? This is a common misconception, but it is still a myth. If you're not hungry after waking up, don't be afraid to skip breakfast or just have a cup of coffee or tea. Reducing hunger is common with the keto diet, so don't worry about skipping any meal. If you're hungry upon waking up but on a limited time, there are plenty of delicious, filling, and quick-to-prepare keto breakfasts out there. All keto breakfasts.

Lunch and dinner And what to eat for lunch or dinner? Daily meal planning can become simple. Meat of animals and poultry or fish with salad, or vegetables with ghee, cheese and delicious sauce. We have hundreds of delicious keto options to choose from.

How to eat more fat? Although the idea of ​​restricting dietary fat has long prevailed, current research suggests that low-carb and ketogenic diets may also be effective. So is the fat-restricted diet. Fats in foods contribute to better satiety and taste great food. How to get fats back into food again? Should I use vegetable oil or butter? And how much fat should you consume each day? Tip: If you are constantly hungry on a keto diet, then eat more fat. Here's how to add fat.

Bread One of the most common foods that people don't eat because of the ketogenic diet is bread. However, there are many types of good low-carb bread.

Eating outside the home How to follow a keto diet outside the home: at buffets, at a party or in restaurants? Avoid starchy foods (bread, rice, pasta) and ask for extra fat such as olive oil or butter.

Don't trust refined "low carb" foods Don't trust creative marketing for "low carb" specialty foods. Remember, an effective keto diet does not include refined and industrially processed foods. Unfortunately, there is a widespread misleading advertisement that actually advertises unhealthy carbohydrate foods under the guise of "low carbohydrate" foods.

How much will my weight drop on a keto diet?

The results vary greatly. Most people lose 1–2 kg in the first week. Basically, it leaves the liquid. After that, people on average lose about 0.5 kg of weight per week. But variations are possible, depending on age, gender and body condition. As your body mass index approaches “normal,” weight loss will slow down. It should be understood that for everyone within the "normal" BMI there will be their own weight, which depends on the height. You do not need to strive for what is broadcast by popular media or "public opinion", focus on your health and self-awareness.

How can I track my carbohydrate intake?

If you use our menus, you will consume up to 20 grams of carbohydrates per day without having to count them. Using our food guide will give you a rough estimate of how much carbs you are consuming per day. Stay tuned)) We will make it soon.

What happens after you reach your health and weight goals on the keto diet?

Once you reach your goals, you can either continue to eat keto foods(to maintain the effect) or you can try expanding your diet. Evaluate your health, listen to your body, see how you react to different foods. You must understand that if you return to your old habits, on which body weight increased, then you will gradually return to your previous state of weight and health. It's like training - if you stop doing it, you gradually lose the results you achieved. Like exercise, the ketogenic diet is expected to only work when you do it.

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