The Keto Diet Explained For Beginners

 

Sharing is caring!

In this article, i will be able to explain what's keto diet within the simplest language, that’s why I’ve named it “Keto Diet Explained For Beginners”.

I know sometimes reading each piece of data online might sound overwhelming but i will be able to explain it within the clearest form possible.

At the top of this text , you'll be able to:

• know exactly what's a keto diet
• learn its benefits for your general health
• understand the way to apply it for a fast weight loss

So, without further ado, let’s have a glance into the straightforward meaning of the Keto Diet for beginners and the way you'll use it to reduce fast.

What Exactly is that the Keto Diet?

The Keto Diet, short for Ketogenic Diet, is really the trend within the health and weight loss world.

For a really while , Keto has been linked to weight loss and for other health purposes also .

Not only it's helped obese people lose big weight during a bit of your time but Keto Diet has been employed to treat mostly seizures in children and adults.

Children affected by epilepsy and who had a tough time responding to medication were often placed on a Keto Diet to assist control their seizures.

Basically, Keto Diet may be a high fat and low carb eating lifestyle which has been adopted by many for quick weight loss.

A few years ago, I lost almost 20kgs with a moderate carb intake diet. you'll read my weight loss journey here.

It really worked and that i went from fat to thin but the matter was at a particular point, my body became wont to it and that i plateaued after losing 18.7kgs.

It’s true that I reached my desired weight but if I wanted to lose more weight, it might take for much longer because my metabolism would find itself comfortable and would barely burn fat like i might want to.

I’m not saying that my weight loss didn’t work but I’m just saying it always works perfectly for the primary few months.

But after a couple of years, I took on a couple of pounds, and at an equivalent time, i used to be learning keto.

I realized that if I had done keto, i might have lost my 18.7kgs excess fat in one month or two rather than 7 months with my weight loss program.

I started researching more about what was behind this keto thing and explained it to my sister who wanted to reduce .

She started the keto and did it for 1 month and therefore the results were unbelievable: she was down by 12kgs. She passed from 68kgs to 56kgs.

Does Keto Diet Really Work?

Keto Diet does work! My sister may be a living testimony that keto works for weight loss.

There are various ways of losing weight and keto has been proven to be one among the simplest ways to reduce fast and safely.

Keep in mind that you simply won’t starve while doing the keto diet.

It’s not only a fad dieting but can also enhance your general health. Studies have shown that the keto diet has many benefits for the body, which i will be able to discuss later during this article.

The Ketosis State Explained

Ok, now we’ll get into the juicy stuff so you recognize the way to apply it for a fast weight loss.

What I did to lose my 18.7kgs of excess fat was reducing my intake of carbs, especially and switching from high fat to low-fat foods like milk, cheese etc…

But Keto Diet is strictly the other . With Keto, you'll eat high-fat foods and also take a moderate amount of protein and a really low amount of carbs.

Why is that you simply ask?

Well, normally, our body’s primary source of energy is sugar. So, once you eat carbs, your body breaks the nutrients within the carbs and transforms this into glucose.

Your body, then, uses/burns this glucose for the varied essential functions of the body.

Now let’s see all this at a ketogenic point of view.

When we reduce our intake of carbs drastically and increase our intake of fats in foods, the body will, therefore, search for its energy in those fats.

Due to the very fact that the body’s main source isn't glucose anymore, it'll haven't any choice than to require the fats as its new source of energy.

Consequently, your metabolism will put itself in ketosis and starts to burn fats.

Ketosis is just the state during which your body uses fats as a source of energy.

When you reach a ketosis state, your body starts burning stored fats rather than sugar to perform its daily essential functions.

Obviously, when your body burns the fats within the foods you’ve eaten, you begin losing weight.

You should even be aware that your body doesn't enter the ketogenic state overnight.

It might take a couple of days for your body to know and adapt itself to what you're trying to try to to .

Keto Diet For Beginners Part II – the way to start With Keto Diet

Benefits of Keto Diet

At least 20 studies have revealed that a keto diet has many health benefits. From losing weight to improving specific health issues, the keto diet has proven to be very effective.

Apart from the first purpose of the keto diet, i.e, for seizure control, it's also beneficial for other health issues and health generally .

Sidenote: Children that are often non-reactive to epilepsy treatment are often anesthetize a keto diet which helps them control their seizures.

Weight Loss

We will start by the very reason you’re here, weight loss.

Keto Diet has the power to assist someone lose up to 40lbs during a few months.

Losing weight with Keto Diet, especially for beginners, isn't complicated but neither too simple.

But as I said, Keto Diet is one among the simplest and proven ways to reduce fast.

Reducing your carb intake will have a really positive effect on your weight but allowing your body to draw energy from the fats you’ve taken, that’s when weight loss happens drastically.

Blood Sugar Control

Keto is extremely effective in controlling blood glucose levels.

As a matter of fact, keto has the power to level both the blood glucose level and insulin, therefore reducing the danger of diabetes.

Control of Appetite

Studies have shown that folks on a keto diet crave for fewer snacks or sometimes no snacks in the least during the day than people that do a coffee carb diet.

This is just because the body is now working with a more lasting source of energy, fats!

Glucose is burned much quicker than fats. That’s why with keto, the body is handling more fats to burn, which take longer therefore you're full for a extended period of your time .

And as a result, we will say that keto diet has the facility to curb and control our appetite.

Mental Stability Improvement

Huge blood glucose spikes resulting from our sugar consumption can definitely affect our mood.

Many people often choose a keto diet to reinforce their mental stability. It’s not that these persons are mad but reducing the blood glucose level brings a balance within the whole body.

Consequently, people are better focused just because of the ketones produced by your body during this time of ketosis. and therefore the brain uses these ketones as a source of energy to function.

What To eat A Keto Diet Plan

Essentially, you'll be replacing the source of energy of your body. In normal times, your body will take its energy from the carbs we eat, as I’ve explained above.

But with keto diet, you want to confirm you’re providing enough fats over carbs for the body to draw its energy from these fats, so you'll reduce fast.

This should function the most guideline for your keto diet meal plan; cutting on sugars and carbs in order that the body doesn’t burn them for future use.

Foods List For A Keto Diet Plan

• Meats and Fish – chicken, lamb, pork etc.
• High Fat Dairy like cheese, butter, cream etc.
• Nuts and Seeds – almonds, cashews etc…
• Leafy Greens
• Vegetables like broccoli, cauliflower, arugula
• Avocados
• Berries (raspberries, blueberries etc..)
• Sweeteners like stevia
• Eggs
• Olive oil

Foods To Avoid

Your goal while keto-dieting is to scale back your sugar intake in order that the body doesn’t use it as its main source of energy.

By reversing this process, there are obviously some foods you ought to avoid otherwise, you won’t ever get into a ketosis state, which is that the key to losing weight with a keto diet.

So, below may be a list of the foods to avoid while on a keto diet:

• Carbohydrates like potatoes, rice, pasta, bread, cereals
• Grains like wheat, rice, oats, corn, etc.
• Fruits like apples, oranges bananas (which are high in natural sugars)
• Sugars like honey, agave sugar, syrup , soda, etc.
• Legumes – lentils, beans, chickpeas

Bottomline

I hope you’ve learned something during this quick guide what's a keto diet for beginners and the way you'll use it for a rapid weight loss.