A keto diet plan can transform your body in a few weeks. And this is no 'cock and bull' story. Over 20 different studies have been made on this, and all of them have one conclusion: keto diet can help you burn fat faster, gain the right muscle, and may even prove beneficial against cancer, epilepsy, diabetes, and heart diseases.
In recent years, the keto diet has become very popular. Several celebrities and influencers are swearing for its effectiveness; no wonder many people followed the trend to achieve a body that will envy many.
If you are looking for a simple way to start a keto diet without a nutritionist's recommendation, this article is for you.
Overview of the Keto Diet Plan
A ketogenic diet plan is a low-carb, high-fat meal plan that involves a drastic reduction of carbs and the addition of fats in place of it. This drastic reduction puts our body in a state of Ketosis (a metabolic state).
When your body goes into a ketosis state, it becomes incredibly efficient in burning fat. Moreover, it turns fats into ketones, an essential component that supplies energy to your brain. In simple words, when your body is in ketosis state, it transfers your body's metabolism from carbohydrates towards fat and energy.
Increased level of ketones has numerous health benefits; you not only reduce weight naturally, but you also decrease your insulin and blood sugar levels and gain control over your cholesterol.
For this diet to succeed, you must always stock your pantry with keto-approved healthy store-bought snacks. Otherwise, it’s ideal to prepare your daily meals. This way, you know that what you put inside your body are ingredients that will help you achieve your goal.
The Four Types of Ketogenic Diets
While there are four types of keto diets, the standard and high-protein diets are expensively studied and critically reviewed. The standard diet is by far considered the best one for beginners wanting to reduce weight.
- Standard Ketogenic Diet (SKD): Very low carb(5%), moderate protein (20%), and high fat (75%).
- High Protein Ketogenic Diet: High protein (35%), good fat (60%), and very low carb (5%).
- Targeted Ketogenic Diet (TDK): It is a customized diet based on your requirements.
- Cyclic Ketogenic Diet (CKD): Periods of high-carb (5 days) followed by about of high-carb diet (2 days).
A ketogenic diet not only reduces body fat percent and improves metabolism, but also lowers the risks of other health conditions. It is better than a low-fat diet and hence, is widely embraced by many fitness instructors, celebrities, and bodybuilders.
- Keto meals quickly fill your appetite. You don't need to count calories when on a keto diet.
- It boosts triglyceride and HDL cholesterol levels.
- According to astudy, people on a Keto diet lost weight 2.2 times more than people on a restricted-calorie low-fat diet did.
- Fat and obesity directly contribute to type-2 diabetes and insulin. Ketones lower blood sugar level and improve insulin resistance.
- The ketogenic diet was initially used as an efficient tool for treating neurological problems, such as epilepsy and seizures. It also helps reduce epilepsy in children, improve the symptoms of Alzheimer's disease, and aid in the treatment of Parkinson's disease.
- The diet regulates heart problems, such as cholesterol and blood pressure, slower the growth of tumors, and used in the treatment of several types of cancer.
- Keto diet can reduce concussion and play a key role in addressing polycystic ovarian syndrome.
Keto Diet Meal Plan for Beginners
People often misinterpret high-fat foods and commit keto diet mistakes. You must learn about the foods that you can have and know about the foods that you should exclude at all costs.
Our goal here is to make your keto diet plan efficient but straightforward.
Important Note: Keto Diet plans are not meant for everyone. If you are on diabetes medication, such as insulin, if you are a high blood pressure patient, and if you are breastfeeding, you may need additional support for your Keto plan. Your dietician may provide you the right advice.
Foods that You Must Include in Your Keto Diet
Two of the best sources of the right amount of protein and fat are meats and dairy products. Try to balance both in all your meals.
- Meat: Chicken, red meat, sausage, ham, steak, and turkey
- Grass-fed dairy products: Butter, cream, unprocessed cheese (goat, cheddar, mozzarella, or cream), and ghee.
- Omega-3 fatty or pasteurized eggs.
- Fish: Salmon, trout, tuna, or mackerel.
- Vegetables low in carbohydrates: Cabbage, cauliflower, tomatoes, lettuce, peppers, onions, and all green leaves and veggies.
- Healthy oils: Coconut oil, olive oil, or avocado oil.
- Almonds, walnuts, chia seeds, cashew nuts, and flax seeds.
Refined foods, sugary foods, all fruits, except berries, grains based products and rice, beans and legumes, potatoes, and other root vegetables, processed foods, sauces and pickles, unhealthy, saturated fatty foods, such as mayonnaise, vegetable oils, and bakery products are foods You Must Avoid in Keto diet.
Start with a simple keto meal plan that is made from one ingredient, such as:
- 2 eggs (omelet or boiled) and bacon for breakfast
- Chicken breast salad and cheese cubes for lunch
- Salmon filets with shredded cabbage yogurt coleslaw for dinner.
Just one more thing: Drink lots of fluids and get enough salt when on a keto diet, especially during the first few weeks to minimize keto diet side effects.
Given the benefits, it’s important to be aware of the side effects which you experience. A sign of ketosis is “keto flu,” which includes symptoms such as headaches, upset stomach, and fatigue. You may also experience constipation, dehydration, high cholesterol, kidney stones, low bone density, or bone fractures.
The keto diet can be very effective, but it would help if you remembered that this diet takes precision and control. You must strictly follow the rules for it to work and have the conviction to resist your cravings.
Don’t get disheartened if you don’t see results immediately. More importantly, try not to compare yourself with others. People see different results with this diet. Comparing will only set you back. It’s best to focus on your own journey and enjoy it as you cruise your way to a healthier and sexier you.
Emylee is a wellness lifestyle writer. She loves sharing her thoughts and personal experiences related to natural remedies, yoga and fitness through her writing. She currently writes for How To Cure. She can connect with others experiencing health concerns and help them through their recovery journeys through natural remedies.
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