GETTING INTO KETOSIS WITH A KETO DIET PLAN FOR NEWBIES

 

A beginner's guide to the keto diet. Everything that you need to learn about the keto diet, including a free meal plan to get you began! I have to tell you about this Keto, or "The Keto Diet," as you may know. Willing to commit to a keto diet meal plan will help you handle a slew of issues while additionally assisting you in losing weight. It may be novel compared to other diets, but it is not a fad. Can you believe it began almost 90 years ago as a treatment for childhood epilepsy? After a few years, it began to lose its effect as new treatments were being introduced to the market. 

But, would you believe nature was doing a better job than the new drugs at alleviating epilepsy? Perhaps this is why it resurfaced in popularity around 1994. When a young Charlie Abraham achieved a remarkable recovery from epileptic seizures that he was regularly having, his family was so pleased with the outcomes that they decided to form "The Charlie Foundation."

Nothing had worked before on the keto diet, no matter what they tried. 

Charlie's seizures stopped after he began following a ketogenic diet meal plan for five years. Following a ketogenic diet meal plan has also been found in certain studies to improve as well as slow diabetes, Parkinson's disease, polycystic ovaries, and dementia. I'll show you how the keto diet can help you lose weight and improve your life. Finally, I'll provide you with a free keto diet plan with all the recipes and meal prep you'll require for your first 19 days on the Keto. You'll then have enough information and recipe ideas to follow the diet on your own and reap the benefits! 

Note of caution: I know you're eager to get into the details, but let me give you some advice! Before beginning any diet, you should always seek the counsel of a doctor or physician, especially if you are on any drugs or have any medical conditions. In particular, anyone with Type 1 Diabetes should obtain medical advice before embarking on the diet. 

Click here to get a Keto meal plan that you could use to lose weight.

A GUIDE TO THE KETO DIET

The keto diet, like many others, is based on a low-carbohydrate diet. These carbs assist the body in producing energy, and substances that activate the brain's pleasure centers are supplied to the brain. This is what makes us happy when we eat high-carb foods. However, it should be noted that carbs are almost always the source of difficulties, regardless of the foods consumed. They may provide a rapid burst of energy and activate the brain's pleasure centers, but there is one huge drawback: any carbs that the body does not use to produce energy are stored, and you guessed it, as fat. 

You might be wondering where the body will receive energy if carbs offer it, and we're about to ingest fewer carbs. Remember all those left-over carbs that are most likely sitting on your stomach? This will be the body's new energy source or contribute to it. 

THE KETO DIET AND HOW IT WORKS 

The keto diet's basics are simple: we cut carbs and replace them with fats and proteins, which causes the body to enter ketosis after a period. In this situation, the body burns ketones rather than carbohydrates for energy. This simple procedure will help us lose weight and improve our health. I'd want to point out that well-known diets are similar to this. 

Do you know what the Atkins Diet is? At the very least, you may rest assured that the keto diet is founded on scientific evidence accumulated over a century. Dr. Henry Rawle Geyelin observed that while a body is fasting, glucose levels in the blood decrease, but ketone levels rise. 

 

When the body utilizes ketones instead of glucose for fuel, the brain is less stressed, which lessens the start of epileptic seizures. Let me explain how it works now that I've given you a history lesson: When carbohydrates are eaten in foods, they are turned into glucose, the energy source for the body and brain in the bloodstream. When the bodywork is in ketosis, the liver will turn fats into lipid acids and ketones, which can be utilized to generate energy instead of glucose. The bulk of what is eaten should have a high fat and protein composition for the body to enter ketosis. 

Because carbs are limited to around 20-30g per day, many underground vegetables will have to be avoided, but your body will quickly become super-efficient at burning fat for energy.

Studies have also shown that it may run 70% more effectively once the body is in ketosis since it prefers ketones to glucose. When you start a diet, the first goal is to deplete your body's glycogen stores. Glycogen stores are the way your body processes and stores glucose for energy. When you do high-intensity activities like running, your muscles draw on glycogen for fuel, so long-distance runners "carb-load" before big races. 

 

The glycogen in the liver is responsible for keeping the body running smoothly throughout the day, including brain function, kidney cells, and red blood cells. Glycogen depletion is usually caused by switching to a low-carb diet like the keto diet; you'll notice the adverse effects in the first few days. It usually takes 2 to 3 days to deplete glycogen reserves. Because each gram of glycogen is coupled to 3-4 grams of water, you will not only be emptying your glycogen stores, but you will also be flushing excess water from your system. Counting calories is not something you should be concerned with when you first start the keto diet; this is one of the reasons individuals lose interest and quit. The recipes provided are organized to provide the best foundation for achieving your objectives.

 SNACKS FOR THE KETO DIET

There are breakfast, lunch, and supper recipes featured, but plenty of snack recipes accompany your significant meals. 

All of them have been provided to assist you in maintaining that full feeling, so you have less want to give up. Although the snack recipes are organized by week, you can mix and match them. 

Everything from decadent smoothies to one-cup brownies, chips for a night on the couch, and so much more, popsicles and easy-to-ice cream are also available to keep you from feeling starved. Like the important meals, most have a low carb count, which should help you get into ketosis as quickly as possible with the least amount of work. These, too, can be mixed and matched if desired; the option is yours. 

 EXERCISE WITH A KETO DIET.

There is no reason to exercise while on the keto diet to lose weight; the diet will take care of everything. Although there are other advantages to exercising, the majority of them are health-related:

BONE MINERAL DENSITY HAS IMPROVED.

According to research, resistance exercise enhances bone mineral density in obese postmenopausal women.

IMMUNITY HAS BEEN IMPROVED.

Exercise may aid in the improvement of your immune system. 

Over-exercising, on the other hand, will have the opposite impact.

INCREASING INSULIN SENSITIVITY TO HELP WITH DIABETES.

Although moderate-intensity aerobic exercise reduces blood sugar, adding a 10-second sprint following moderate-intensity aerobic activity can minimize the risk of hypoglycemia in physically active people with type 1 diabetes.

MENTAL HEALTH.

Exercise helps to prevent neurodegenerative illnesses and improves age-related cognitive loss.

HEALTH OF THE CARDIOVASCULAR SYSTEM.

Both vigorous and moderate physical activity helps avoid coronary heart disease.

BENEFITS OF ANTI-AGING

Exercise can help you live longer by lowering your chance of death from things like hypertension, type 2 diabetes, heart disease, stroke, as well as cancer. Exercise should not be done solely to burn fat to aid in weight loss; it should also be done to increase muscle tone and make you feel good regarding yourself, so perform whatever activity you enjoy. If you plan to exercise, give yourself plenty of time to recover between sessions. Without carbs, you may overdo it and get dizzy spells until you've adjusted to the diet adequately.

Click here to get a Keto meal plan that you could use to lose weight.

KETO DINING GUIDELINES

Dining out, particularly at fast-food restaurants, can be intimidating, but you have choices that you may not be aware of. I'll go over a few of the most frequent locations and what you can do there.

BURGER KING / MCDONALD'S

Both McDonald's and Burger King have low-carb options. You may ask for a breakfast sandwich without the bun at either restaurant, and the same can be said for a grilled chicken breast or burger for lunch or dinner. My favorite is the McDonald's Value Menu McDouble, which is yummy and keto-friendly at only 4 grams of carbs, without the bun or ketchup.

KFC

KFC is a terrific spot to stop for dinner because each grilled chicken dish contains either 0 or 1 gram of carbohydrates. It's easy and quick to order a few pieces of grilled chicken. Avoid the majority of the sides plus ketchup, but if you must, order an individual dish of green beans, which has only 2g net carbohydrates. If you like a salad, leave the dressing off, and you'll only be eating about 2g of carbs.

BELLA TACO

It might be possible to order just the sides, but the chicken, beef, lettuce, plus guacamole are all reasonably priced, and the number of carbs is also reasonable.

STATIONS OF GAS

Many petrol stations sell eggs, deli meats, and strong cheeses, which might be a good option. If they sell a breakfast burrito, remove the bun, and you'll have great sausage, egg, and cheese.

WENDY'S.

Their double-stacked order without a bun has 4g of carbohydrates and is also budget-friendly. They also provide 5g carbs without the bread ultimate chicken grill sandwich.

BURGER FROM IN-N-OUT.

If you're fortunate enough to live near these folks, they'll make you a burger without the need for a bun, but rather than a bun, a lettuce wrap. 

Substitute the house spread with mustard and more pickles.

CHIPOTLE.

Are you a fan of Mexican cuisine? This is your best bet for spicy food; order the burrito bowl sans rice or a delicious salad. The meat, cheddar, sour cream, lettuce, and salsa are added expenditures, but they may be worth it if you want to be satiated with some healthy meal without worrying about going over your carb limit.

UNWICH.

You may order any of their sandwiches without the bread or tortilla, which is replaced with a lettuce wrap, and because you can buy online, you can keep track of your carbohydrates as you go.

BURGER AND FRIES FOR FIVE GUYS.

These men will deliver your burger without a bun and with no fuss. 

They'll give you a lettuce wrap or an aluminum tray to take it home in. You can also choose your toppings from a menu. They'll also give you extra cheese and bacon for no additional fee if you're dining in. They also have nuts in the shells to chew on while you wait for your burger.

KETO FOODS TO AVOID

Before we go into what should be avoided, keep in mind that if you are a serious athlete, your daily consumption will be quite distinct from that of a regular person. Your workout program must be supported, and your calorie must be appropriately modified. Although protein should not be avoided in the keto diet, it should be consumed in moderation because a high protein intake might elevate insulin levels while lowering ketone levels.

A fair estimate of the amount of protein you should consume in a single day is roughly 35 percent of your maximum daily calorie consumption. 

Not all fats are created equal, and oils high in polyunsaturated fats (Omega-6) should be avoided, such as soy, safflower, and cottonseed. Salad dressings and certain varieties of mayonnaise are also good sources.

MEAT FROM A FACTORY

High levels of Omega-6 and other chemicals found in factory-farmed meats and fish can be detrimental to humans.

EGGS IN A LIQUID FORM

Liquid eggs have a lot of additives and can be high in fructose corn syrup, which is a high-carbohydrate source.

SWEETENERS MADE WITH ARTIFICIAL INGREDIENTS.

Artificial sweeteners may be OK as a sugar substitute, but they can cause cravings and provide no health advantages.

MILK THAT HAS BEEN RECENTLY PRODUCED

We are made to believe that fresh milk is excellent for us, but because the bulk has been pasteurized, all the helpful bacteria have been wiped off. Another thing you may not understand is that milk has a high carb count, with one cup containing roughly 12 grams of carbs. If you're drinking tea or coffee, consider replacing it with a dollop of cream.

FOODS THAT HAVE BEEN SWEETENED

Sweetened foods, as well as beverages, should be avoided at all costs.

LEGUMES/BEANS

Although legumes and beans are common in our diet, they should be avoided, as should lentils, black beans, and chickpeas.

FRUITS

Fruits such as grapes, clementines, bananas, mango, pineapple, and dried fruits should be avoided. However, if you crave fruit, modest servings of berries are acceptable. A variety of low-carb fruits are also available.

A KETO DIET HAS MANY BENEFITS.

Low-carb diets have been the subject of much debate over the years. 

Over 20 human studies on meals of this type have been conducted since 2002, with the low-carb diet regularly coming out on top. I'll now go over the top benefits of the keto diet discovered. It has an impact not just on weight loss but also on various other health benefits.

YOU WON'T FEEL AS HUNGRY.

Dieting does make you hungry. This is the primary cause of people's dissatisfaction with their diets and their eventual abandonment of them. On the other hand, the keto diet results in a reduction in hunger. According to studies, people who consume more fat and protein consume fewer calories so you will feel less hunger than most other regimens.

YOU'LL LOSE WEIGHT IN A MORE SUSTAINABLE MANNER.

While these studies suggest that eating a low-carbohydrate diet makes you feel less hungry, they also show that you can lose more weight and lose it faster than people who eat a low-fat diet. Even if people who follow a low-fat diet limit their calorie intake, the keto diet will eliminate extra water from the body during the first few weeks on a diet.

Insulin levels drop due to the carbohydrate restriction, allowing the kidneys to begin excreting extra salt. This might result in significant weight loss for the first week or two. It's also been proven that following the keto diet can result in weight loss two or three times greater than following a low-fat diet, all without hunger! Isn't that a significant benefit?

YOU'LL GET RID OF MORE BELLY FAT.

Not all fat on the body is the same, and the position of these fat deposits determines which diseases you are likely to develop, but when you're on a diet, your body decides where to take the fat from. Fortunately, the keto diet removes a more significant fat percentage from the abdomen. The almost all vital thing to recall is that we have fat under our skin and fat in our abdominal cavity, accumulating around our internal organs. This fat accumulation can cause inflammation and insulin resistance, and it's one of the leading causes of metabolic dysfunction, which is all too typical in today's western diet.

Fortunately, the keto diet is highly effective at reducing internal body fats and lowering the risk of cardiovascular disease and type 2 diabetes. The amount of weight reduction that each individual can achieve varies. Still, studies published in the American Journal of Nutrition Journal found that males who followed the ketogenic diet for four weeks lost 12 pounds. All the while, individuals could consume fewer calories without experiencing the hunger that comes with traditional diets.

TRIGLYCERIDES ARE REDUCED (FAT MOLECULES)

Low-carb diets are particularly effective at lowering triglyceride levels in the blood, as you will be glad to learn. These fat molecules increase the risk of cardiovascular disease. Carbohydrate consumption is the primary driver of these rising levels. As a result of these drastic reductions, the triglycerides in the blood are also drastically lowered. It should also be mentioned that persons who eat a low-fat diet rather than a keto diet may increase hyperlipidemia.

AN IMPROVEMENT IN HDL LEVELS (GOOD CHOLESTEROL)

HDL (Elevated Lipoprotein) is sometimes referred to as "good cholesterol" because HDL transports cholesterol from the body to the liver, either flushed out or re-used. It is also well recognized that having greater HDL levels reduces the risk of cardiovascular disease. The Triglycerides to HDL ratio is another indicator that can reveal whether or not a person is at risk for heart disease. The more significant the risk, the higher it is. Another area where the keto diet shines is in weight loss. 

This ratio can improve dramatically when HDL levels are boosted and triglyceride levels are reduced.

LDL LEVELS HAVE BEEN REDUCED (BAD CHOLESTEROL)

LDL, or "bad cholesterol," is the polar opposite of HDL. If present in significant amounts in the body, this one causes heart disease. According to studies, the size of LDL particles is also an important determinant, with small particles posing the greatest danger and larger particles posing a lesser risk. The keto diet can assist with this one again. The particles of LDL transform from small to large due to the low-carb diet, lowering the number of particles that can float the overall body. 

 Click here to get a Keto meal plan that you could use to lose weight.