The Keto Diet: A Beginners Guide

A trending Keto dies has been successful with many great results lately.

It is highly recommended to research before starting a weight loss program.

The reason is simple, one diet changes our body routine, and we must not take the risk.

You will find in this guide:

• Brief Introduction to Keto Diet
• Ketosis and its Working Stage
• Fibre In-take
• Intermittent Fasting and How to Proceed with it
• Macros Tracking
• Is sodium terrible for your health?
• Importance of Exercise
• Benefits of Low-Carb Diet
• Side-Effects of Keto Diet

Disclaimer: This article is just a personal assistance with efforts on my part, to help you in this regard, so please consult your doctor before proceeding with anything. Thank you

Brief Introduction to Keto Diet

To start the diet by asking this question: “What is Keto Diet” is healthy. It is, in simple words, a low-carb diet mainly for losing weight.

Yes, your health will also improve with each passing day. There have been tons of researches and investigations which states that Keto Diet refers to reducing carbohydrates.

Indeed, we need to fulfill the gap of carbohydrates with fat and Protein. It is an alimentary regime that allows a body transfer into a metabolic state, which is known as “Ketosis.”

The intense procedure of burning fat and calories allows your body to have a happy, healthy lifestyle by losing excessive weight.

There are versions of the Keto Diet for every type of body. You must select the best version for your weight loss programs.

1. Basic Ketogenic Diet:
2. 75% Fat
3. 20 % Protein
4. 5% Carbs

1. Targeted Ketogenic Diet:
   1. For an Athlete Person, introduce Carbs to your body is a must.

• Cyclical Ketogenic Diet:
• Two days in a week of high intake of carbs is advised

• High-Protein Ketogenic Diet
  • Rich in Protein (35% protein in a single day)

Ketosis and its Working Stage

The main objective of this keto diet is to attain the status of Ketosis. It is a stage where your body has enough carbs to burn to produce energy.

After reaching this stage, it means your body forcefully burn the excessive fat. In just 3 to 4 days, you can attain the position of Ketosis to push start your weight loss programs.

It is preferable to have only 50 grams of carbs daily and work on the fasting procedure.

Research has clarified that Ketosis contains many benefits, which also includes weight loss programs.

It may help in lower the risk of heart disease, reducing the symptoms of metabolic syndrome and it is insulin resistance.

Fibre In-take

For starting the keto diet, it is crucial to work on daily recommended fiber. The nutritionist suggested having 25/31 grams of fiber daily.

Alternatively, and already been discussed that daily recommended fiber helps in reducing the risk of heart disease and cancer.

For a start, take 20 grams of fiber daily so that your body adjusts to this amount of fiber.

Gradually increase the fiber to see efficient results.

Note: Try to get your fiber from whole foods.

You can even have healthy vegetarian snacks to kill your cravings. Leaving snacks is a difficult task, and it will take time to adjust to this new routine.

Therefore, the keto diet allows us to enjoy healthy vegetarian snacks.

These snacks are readily available, but the critical point is to find the right snacks that will suit your diet.

Intermittent Fasting and How to Proceed with it

The main characteristic of the keto diet is “Intermittent Fasting.” It means having an alternate daily fasting routine. 6-8 hours are highly recommended for fasting.

Take your first meals, then wait 6-8 hours for your second meal of the day. Alternate daily fasting is the main reason for losing weight. Your body will notice macrons and sustain your intermittent fasting in this stage.

Your insulin level rises the moment you eat your food. It will boost your energy and restore it for a longer time.

The energy originating from carbs is stored in the liver and muscles as the storage here has limited space. At this point, your energy turns into excessive fat.

The alternate daily fasting will reverse the process. When you fast, your insulin level falls in no time, and your body starts burning all the stored energy.

Macros Tracking

 It is of no use to diet if you do not track your calories on-time. The ketogenic diet is a happy healthy lifestyle only if you follow your Macros.

Tracking is a more painless process in reviewing your daily carbs to achieve the ketosis stage.

Download calorie applications to track your macros. Many free tracking applications allow you to update your food diary after every meal.

It will keep you motivated when you understand the easiness of reducing the intake of carbs and enjoy a happy healthy lifestyle.

Is sodium terrible for your health

Many kinds of research have claimed that sodium is terrible for our health. It is the truth but a partial truth.

When you are on a diet that is rich in carbs, it means that the level of insulin will be higher. It makes the kidneys retain more sodium in our bodies.

Conversely, if you choose a low-carb lifestyle, then the insulin levels will be much lower, and your body will demand more salt.

It is important to add only 3 or 5 grams of sodium in your diet, especially when you reach the ketosis stage.

The correct quantity of sodium in your diet helps you to avoid electrolyte imbalances.

Sprinkle the Pink salt or Himalayan salt on your meal, or you can have:

• Cucumber
• Celery
• Macadamia nuts
• Organic bone broth

Importance of Exercise

It is important to make exercise as an important part of your life. You are on diet and not doing any exercise that is the worst thing you can do your body.

It is imperative to maintain a regular exercise schedule. When you are on a ketogenic diet, exercise is a must. It will boost your ketone levels and help you burn calories more rapidly.

Boosting your energy with the help of exercise is the most natural way to do so. Walking and jogging are preferable for low-intensity state exercises.

Your body doesn’t need to do high-intensity exercise. You must find a balance between both.  

However, give your body need maximun time to adjust to a new regime. Therefore, start with low-intensity state exercises.

As soon as you enter Ketosis Stage, you can begin high-intensity exercise.

Avoid energy drinks to boost your energy. Try to boost your energy naturally by doing exercise.

Energy drinks have a high- amount of sugar that will disturb your diet and will increase your cravings for sweet food and beverages.

Note: You can make your fruit-infused water at home by adding some sugar substitutes to make them taste sweeter and better.

Benefits of Low-Carb Diet

Not just in diet, but if you make a habit of eating low-carb food in your daily routine, you will be safe from many diseases, you will have a healthy lifestyle.

However, the majority switch to a low-carb diet to lose weight.

The ketogenic alimentary program has many benefits for our body and health.

The Benefits are:

• Lose your Weight:

We have already discovered that low carb helps you attain a healthy body by losing excessive weight. You will burn more calories than usual if you are on a low carb diet.

• Reducing Symptoms of IBS:

Say you have irritable bowel syndrome, then this low carb keto diet can help you to reduce cramps, pain, and even you can improve your digestion.

• Better Skin and Less Acne.

If you have acne issues, then you must work on a low carb diet. It will help you in having a clear and glow skin in no time.

• Lower Blood Pressure.

The low carb diet can help you to reduce your blood sugar, and eventually, you will have maintained blood pressure.

• Potentially Reverse Type 2 Diabetes

If you like sweet food, then it is tough to stay away from it. However, by following the keto diet, you will enjoy your favorite treats without feeling guilty as it will reverse type 2 diabetes.

Side-Effects of Keto Diet

Everything good thing also has the wrong side, just like there are two sides of a coin.

• You will feel mild and stressed for a few days.
• You will experience keto flu or induction flu.
• Nausea, fatigue, headache, and irritability are also common side-effects of diet.

After this phase, you will feel better, and your body will adjust to this new routine. You will start enjoying all the benefits of the keto diet!