Ketogenic diet for Beginners – Ultimate Guide to the Keto Diet
People go completely crazy trying to find the right diet plan that promises to make them fit in just a few weeks’ time. However, people do not realize that it is important to lose weight in a healthy way that reassures their overall wellness and does not push them towards unhealthy fad dieting. Mind you, the diets that are healthy will not magically make you lose 15 pounds in a few days; they take their time.
One of the most trending diets these days; keto diet is basically a high fat, adequate protein, and low carb diet. In ketogenic diets, the body creates ketones in the liver to be consumed as energy. Your body shifts its energy source and runs on fat. Insulin levels are lowered, and burning of fat rises dramatically. It becomes easier to burn the fat off. Moreover, it is proven that ketogenic diets do not only help lose weight but also have helped people sleep better, reduced body pains, boosted energy levels, increased concentration levels, decreased acne and lessened the feeling of always being hungry. Ketogenic diets are not quick weight loss plans; they are specifically designed to help people endure and maintain a healthy and fit lifestyle.
We bring you the ultimate step by step guide to the Keto Diet for beginners to get you started on your fitness journey.
- Know where you stand and what are your goals
The first thing that needs to be done is:
- Weigh yourself on an empty stomach
- Measure your :
- Legs (thighs and calf)
- arms (forearms and wrists)
You can download free applications like “My Fitness Pal” and “Mikes Macros” to figure out how many calories you can eat per day and how many grams of Fats, Carbohydrates, and Protein you need every day to cut down weight. Keep in mind that starvation is not the way you lose weight in keto diets. Fats are the main source of energy here.
- What do you eat in a ketogenic diet?
As discussed earlier, in keto diets it is compulsory to avoid eating extra carbs. You need to take carbs below 50 grams every day. The bottom line is, the lesser the carbs; the more effective the diet will be.
Some of the “keto-friendly” foods are:
- Olive oil
- Coconut oil
- Seafood (crabs, shrimps, salmon, )
- Brussels sprouts
- Greek yogurt
- Meat (beef, chicken, and lamb)
- Nuts (almonds, walnuts, chia seeds, flaxseeds, cashew nuts, )
- Tea or coffee (unsweetened)
- Dark chocolate
- Foods to avoid in Keto Diets
In keto diets, you are required to avoid foods that are abundant in starch and sugar such as:
- Ice creams
- All fruits (except berries)
- Low fat and sugar-free diet foods
- Stay Hydrated
Keto diets will only be effective if you drink an adequate amount of water. If your body is dehydrated, you are not capable of starting the ketogenic diet. You need to be drinking water more than you usually did, that is between 14ml to 30ml of water for every pound of body weight. To make sure that you reach your goal, carry a water bottle with you wherever you go.
It is undeniable that working out is an important part of a healthy lifestyle. If you want to see the desired results of your keto diet, you must workout for around 30 minutes 3 to 4 times a week. These workouts will help lose weight and regulate blood sugar levels.