How to start your Ketogenic Diet: A Beginner’s Guide

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Meal Containers filled with chicken breast, various vegetables and nuts

Ketogenic diet permits the body to produce “ketones”. Ketone is a small fuel molecule which is an alternative source of energy for your body when glucose in in short supply. Is ketogenic diet sounding a bit complex? Don’t worry! We are simplifying this thing for you.

How the Ketosis works

When you consume foods which are rich in carbs, your body produces Insulin and Glucose. Glucose is used as the main fuel source of energy whereas Insulin processes glucose to spread over the body through the bloodstream.

Since Glucose is being used by your body as the main source of energy, your fats are of no use and remain stored. As a result, it is fattening you and increasing your body weight. To resolve this matter, Ketogenic diet emerges.

By consuming low carb foods, you can take your body into a new state which is known as ketosis. In this state, your body tends to produce ketones by breaking down the fats in the liver. This is how you lose your extra body weight.

skinny woman with a flat belly grabs her hip

Benefits of Ketogenic Diet

While relying on keto, there are numerous advantages that you will have. Let’s have a in-depth look on the benefits of Keto diet.

1. Ketogenic weight loss

As it is said earlier that Keto diet uses body fat to fuel your body cells, it obviously plays a big role losing your weight. Since the level of your insulin in your body while following this diet drops dramatically, your body is turned into a fat burning monster.

2. Increase mental performance

Ketogenic diet increases your mental performance in an effective way. Ketones are considered to be very effective for brain cells. It’s a great source of fuel for the human brain. Ketones help to store fatty acids in brain cells. And this results in increasing our brain’s function.

3. Good for Acne

You will notice an exhilarating result if you switch to a keto diet. A broaden study shows that the rate of lesions and inflammation of skin drop significantly while following this diet.

How to Start your Keto Diet

If you are willing to follow this diet, then firstly you must not which foods you should not eat at all. This is a complete keto diet plan for beginners.

One of the most important keto basics is you can’t eat foods which are restricted in this diet. Here is a list of foods which are completely prohibited while following this diet.

Salmon, chicken breast and beef meat on a wooden board. Daneeben eggs, fresh spinach, cheese and oil.

A basic Keto Foods list

1. Protein foods

On a ketogenic diet you can consume protein rich food. But it is notable that the higher the amount of protein is, the less you should eat those foods.

You can eat catfish, trout, cod, salmon, tuna etc. while following this diet. Oysters, lobster, crab and squid are also not prohibited in this diet.

You have to be picky when it comes to meat. You can eat stew meat, roasts and ground beef. You can add chicken, duck, and quail to your list as well.

2. Vegetables and fruits

The fruits and vegetables which are allowed in this diet are listed below:

Cabbage, broccoli, Yellow onion, green beans, Spinach, lettuce, Blackberries, raspberries and blackberries.

Two bowls filled with salad, advocado, chicken meat on a wooden table

3. Dairy products

You are allowed to consume grass-fed ghee, grass-fed butter, yogurt, heavy cream while following this diet.

4. Beverage

One of the disadvantages of keto diet is it makes you dehydrated. It’s very important to get hydrated no matter which diet plan you are following. That’s why, drink a plenty of water and stay hydrated all the time. There is a plethora of options in Ketogenic diet when it comes to beverage. You can have coffee, green tea, coconut milk, herbal tea, yerba mate etc.

5. Nuts and seeds

You can enjoy eating coconut, raw almond, pecans, walnuts, cashews, tigernut flour etc. dieters who like pistachios like me, there is a bad news for them. Stay away of this nut as it is high in carb.

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These Foods you should avoid

1. Avoid starch

Corn and wheat are considered to be the main sources of starch in our food supply. As a result, you can’t eat these. You also need to keep your eye out from all grains and flour.

Vegetables which are rich in starch (beans, tubers), you need to avoid those as well.

2. Avoid fruits

One of the reasons why people find it difficult to follow this diet is its restriction on foods. Yes, you might hate it. But still you can eat most of the fruits as these are high in carbs and sugar. Fruits are healthy. But most of the fruits are not keto-compliant.

Exceptions: Raspberries, Blueberries and blackberries.

3. Avoid sugars

Though there are 56 types of nutrients in sugar, you need to avoid it to follow the keto diet rules strictly.

4. Milk and low fat dairy

Dairy products like yogurt, heavy cream, butter and sour cream are not prohibited on the ketogenic diet. Other than these, you need to avoid all other milk and dairy products.

5. Alcohol

As alcohol is high in carb, you are requested to refrain from drinking alcohol while following ketogenic diet.

Young doctor smiles and shows "OK" sign with his fingers

Risk of Ketogenic Diet

Ketogenic diet or keto diet known in general terms can be safe for a short period of time. Dr. Barclay states that this diet should not be recommended to people for a long span of time. Cutting down carbs for a really long time can cause malnutrition.

Carbohydrate is an essential nutrient in the body for energy whereas, carb is the only source from where our brain, kidney, nervous system and red blood cells gain energy from. Cutting down carbs can be dangerous and the problems related to it can last for a long time. if you intend to lose weight you can follow ketogenic diet but consult your doctor first.

Ketogenic diet is beneficial for weight loss and if you are someone who is suffering from obesity then you should definitely try your level best to follow it. But the point to keep in mind is that you should definitely consult your doctor while starting a diet plan. Our guide is an outline of how you must start your diet but before you start following it consider all the benefits and drawback as well.

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