Keto Diet For Beginners: Ultimate Guide To Getting Started
By Training Express Look back to the moment while you were gossiping with your colleagues in the lunch break at your office
or hanging out with your friends in a restaurant and you were talking about starting a diet to lose your weight. There must be someone who told you to start the Keto Diet, right? If you’re planning on losing weight and gaining more fitness, you might have already heard the name Keto Diet. So, you’re wondering about what the Keto Diet is and why it is so hyped!
In this article, I’ll walk you through the ins and outs of the Keto Diet and what things to know about the Keto diet for beginners. This is going to be the first guide to assist you in your fitness goal.
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What is Keto Diet? Keto diet is a low-carb, moderate protein and higher-fat diet that helps our body to burn fat effectively and helps in losing weight and boost up our energy level to maintain good health. Keto diet includes a drastic reduction in total carbohydrate intake to your body and replacing the carbohydrates with fat. Generally, our body uses carbohydrates to produce energy and stores the fat that we intake. This stored fat gets harmful for our health when it crosses a certain limit and puts our health into the risk of many health hazards.
What happens when you start eating Ketogenic foods, the Keto Diet? Since our body uses carbohydrate to burn for energy and Keto diet is a low carb diet, our body seeks an alternative source to burn and produce energy. You might be thinking still there is a high intake of protein, so your body may shift to protein burning. Your body also uses protein for energy in some cases. But the primary job of protein is to take part in building up your body. Protein breaks down into amino acids that build tissues and muscles and make other proteins and enzymes to run the regular function of your body.
So, the alternative to carbohydrates is the fat that is stored in your body. When your body doesn’t get carbohydrates for burning, it switches into burning the fat. This burning of fat puts your body into a metabolic state which is called the Ketosis. The Ketosis process also turns fat into ketones in the liver, which can supply energy for the brain. Since your body is burning the stored fat, you should continue the supply of fat to your body. That’s why the Keto Diet includes the foods that are high in fat.
Keto Diet encourages the efficient burning of fat in the absence of carbohydrates and doesn’t let your body store fat which helps to lose your weight. In addition, the Keto diet helps with a massive reduction in blood sugar and insulin levels as well as increased ketones which have numerous health benefits.
Types of Keto Diet There are a number of Keto Diet methods. However, the most common types are the following four:
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Standard Ketogenic Diet (SKD): This is the standard version of the Keto diet which includes very low carb, moderate protein and very high fat. Usually, it contains 75% fat, 20% protein and only 5% carbs. Cyclical Ketogenic Diet (CKD): This diet includes regular carbohydrates intake on a periodic basis. For instance, 5 ketogenic days followed by 2 high-carb days. Targeted Ketogenic Diet (TKD): This type is an advanced type of the Keto diet, generally used by bodybuilders or athletes. It includes carbohydrates intake around workouts. High-protein Ketogenic Diet: It is similar to the Standard Ketogenic Diet. The difference is it includes a higher intake of protein than the SKD. The ratio is usually 60% fat, 35% protein and 5% carbs.
Among these four, the Standard Ketogenic diet is the most common and widely used method. And, this article will revolve around the Standard Ketogenic Diet which is generally known as the Keto Diet.
You might be interested now to start the Keto Diet to lose your weight. But before going with Keto, you should know the 7 facts about the Keto diet for beginners.
7 Facts About Keto Diet For Beginners These are the seven facts you should know before deciding to start a keto diet.
1. You can’t stop Keto Diet once you start it
The users of the Keto diet consider it more than a diet. They describe it as a lifestyle. It’s because you can’t stop it like other diets once you start it. You must be consistent with the Keto Diet to lose your body weight, build better muscles and maintain a healthy state of your body.
Keto Diet encourages various health benefits. Since Keto Diet changes the regular metabolic function of your body, so your body starts to cope up with this. If you give up Keto Diet after starting it, your body gets confused and it can mess up your metabolism which in turns, may result in gaining more weight and other health complexities. Though it is a bit tough to stick to the Keto Diet for beginners, you should be consistent with it.
2. Keto requires time to show the results
You might have heard about people whose weights melted off almost immediately after starting the Keto Diet. However, it may not work on you like that. Keto shows a quick result in the weight loss for those people who have a high level of weights to lose. Generally, the more weight to lose, the faster the result comes off. And, it gets slower when you have a little weight to lose. If you aren’t that bulky, you’ll see a slow weight loss. So, it may take time to show the results of the Keto Diet for beginners.
However, health experts suggest that a slow weight loss process is healthier and long-lasting. So stick to your Keto Diet if you don’t see a quick reduction in your weight.
3. Ketosis varies from person to person
You already have learned about Ketosis. This Ketosis process varies from person to person after starting a Keto diet. Some people may achieve it very quickly and some need time. Some people can achieve it with the only diet. But some people need supplements of exogenous ketones. However, once you start Keto Diet, you’ll get the fact on your own whether you need Ketone supplements or not.
4. You can suffer from the Keto flu
Keto flu is a widespread phenomenon that comes with the Keto Diet for beginners. So, don’t get panicked. It’s nothing serious. Keto flu may happen because your body is switching from its regular process of carb-burning into fat burning. So, you may observe a flu-like feeling such as nausea, headaches, and grogginess. However, it will disappear soon when your body matches the new metabolic state. You can minimize these symptoms by drinking more water and taking sufficient rest.
5. Keto Diet can impact your workouts
At the beginning of the Keto Diet, you may be running out of your regular strength and endurance, which may impact your workouts. It happens because your body is adjusted to carb-burning and suddenly it switches into fat-burning. So, you may feel a bit weak when you start it. However, soon your body will adjust to the Keto Diet, and you’ll recover the strength even better than before.
6. You have to forsake some foods
Keto Food Pyramid
Since Keto Diet is a very low carb diet, so you have to forsake all the foods that are rich in carbohydrates. Some of these foods are those which you love to eat such as fruit juice, smoothies, cake, ice cream, candies, all fruits, except small portions of berries like strawberries. You will learn more about which foods you should take and which foods you should avoid in the Keto Diet Meal Plan. Download it for free.
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7. Keto Diet is great, but it’s not for everyone
Keto diet is great for those who are looking for losing weight, treating diabetics and an improved metabolic state of the body. But it is not much suitable for those who are looking for adding large amounts of muscle or gaining weight. However, like other diets, one must follow the Keto Diet consistently to maintain good health for a long time. After going through this article, you’re now learning about the facts related to Keto Diet. If you wish to start Keto Diet, it is better to learn from an expert who’ll walk you through the full process of Keto Diet and ensures your complete understanding so that you can follow the Keto Diet effectively. You can consider taking an online course on Keto Diet where you’ll find the expert whom you need.
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