The Ketogenic Diet For Beginner’s: A Detailed Guide

Last Updated on August 11, 2019 | by

At the outset, aren’t we all familiar with the talk of the town folks?

Well, of course, having the best body types and keeping yourself fit and healthy is something we all crave for. To ensure there is no disagreement to this. And without a doubt, this is what is up with all the people of our society. And if you still feel yourself slightly lagging behind, then this is your sign to fasten your seat belts because “if not you, then who? If not now, then when?”

Nowadays, a lot of people are indulging themselves in various kinds of diet routines and health programs. But ‘KETOGENIC DIET’ somehow tops the list as it is low on carbohydrates and high on fat. Many research studies proved that KETO or KETOGENIC DIET help you lose weight and enhance your health. Isn’t that what all we need? Looking your best and being the best version of yourself is something we all dream of. And if we are introduced to such a diet plan to achieve it, then why not to go for it. Though nothing comes easy and a lot of dedication and hard work goes in but haven’t we all heard of “NO PAIN, NO GAIN”?

So, do not be terrified at all as that is not the aim here. But just to brighten and lighten the little kindling of fire inside all of us for a better health and lifestyle.

What is a Ketogenic Diet?

Ketogenic diet is a diet which reduces the intake of carbohydrates in the body and increases the amount of fat. Through the reduction of carbohydrates, the body undergoes a metabolic process which is called ketosis. When the entire process of metabolic transition takes place, the body becomes more efficient in burning the fat accumulated for energy. It also helps in changing fat into ketones produced in the liver, which can be an aid to supply energy for the brain.

The brain is considered to be a healthy organ of our bodies that consumes a lot of energy per day and cannot just work on fats. It needs glucose and ketones. This ketogenic diet plan is very much famous for reducing the blood sugar and insulin levels as well, if done with full dedication. So, basically in a way it also helps the diabetic patients to keep themselves healthy.

Types of Ketogenic Diet

There are various types of the ketogenic diet, which includes the following:

Standard ketogenic diet (SKD): This is a very low-carb, moderate-protein and high-fat diet. It typically contains 75% fat, 20% protein and only 5% carbs.

Cyclical ketogenic diet (CKD): This diet involves periods of higher-carb re-feeds, such as 5 ketogenic days followed by 2 high-carb days.

Targeted ketogenic diet (TKD): This diet lets you to add carbohydrates around workouts.

High-protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein and 5% carbohydrates.

The Best Keto-Friendly Foods for Your Diet Plan

To make it simple, here is a list of food ingredients that we as beginners should make a part of our routine if we plan to adhere to the ketogenic diet plan.

  • Meat: Red meat, chicken, bacon, steak, ham, sausage
  • Healthy oils: Extra virgin olive oil, coconut oil, avocado oil and butter
  • Low-carb vegetables: Green vegetables, tomatoes, onions, peppers etc.
  • Eggs: Pastured or omega-3 whole eggs
  • Fish and sea-food
  • Nuts and seeds: Walnuts, almonds, pumpkin seeds, chia seeds, flax seeds etc.
  • Cheese: Unprocessed cheese like cheddar, cream, blue or mozzarella
  • Avocados

What You Can’t Eat on the Keto Diet

And not to forget, here is a helping guide for the beginners to avoid the foods which should not be included in their diet.

  • Fruits: All the fruits should be avoided, except small portions of berries like strawberries.
  • Low fat or diet products: These are usually the processed foods which are high on carbs.
  • Sugary foods: Cake, ice-creams, soda, candy, smoothies, etc.
  • Beans or legumes: Peas, kidney beans, lentils, chick peas
  • Unhealthy fats: Processed vegetable oils, mayonnaise, etc.
  • Alcohol
  • Grain or starches: Wheat-based products, rice, cereals, pasta, etc.
  • Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
  • Sugar-free diet foods: These are mostly highly processed and often high in sugar alcohols which can affect ketone levels of the body.

Phew!

This definitely looks like a big deal to get through. No? But it will absolutely be worth all our dedication and hard work. And who said it has to be all boring and no fun?

Because it is not boring at all as here is a collection of some super tasty and fun snacks to keep you on track and satisfy your taste buds on the go. Fatty meat or fish can always keep you full and help you rock your keto diet. A handful of nuts or seeds are always the best good to go options available in the house, so do not forget to keep them close.

Next we can indulge ourselves in some milkshakes because who does not love them?

We all do. So a low-carb milkshake with almond milk, cocoa powder and nut better will do. Cheese is another best thing to eat and oh! You can also eat cheese with some olives. One or two hard boiled eggs will also keep you full for an hour or so if you like eggs. And if you are a chocolate lover and you hate getting deprived of it, then dark chocolate comes as a rescue. You can also have some full-fat yogurt mixed with nut better and cocoa powder and even some strawberries and cream also great snacks to eat.

A ketogenic diet work wonders for people who are overweight, diabetic or looking to improve their metabolic health. Though it is not for everybody as it might not be suitable for people who are in desperate need of adding weight and muscle mass to their bodies for it would not help them in any way. And it will only work effectively, if you stay consistent and dedicated towards it for the long term effects.

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