 The Ketogenic Diet 101: A Detailed Beginner’s Guide The ketogenic diet is a low-carb, high-fat diet that offers many health benefits. Many studies have shown that this type of diet can help you lose weight and improve health. Ketogenic diets may even have benefits against diabetes, cancer, epilepsy and Alzheimer’s disease. Have you ever thought about giving this diet a try but not sure where or how to start? This article is a detailed beginner’s guide to the ketogenic diet. It contains everything you need to know. What is a Ketogenic Diet? The ketogenic diet (often termed keto) is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets. It involves drastically reducing carbohydrate intake, and replacing it with fat. The reduction in carbs puts your body into a metabolic state called ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain. Ketogenic diets can cause massive reductions in blood sugar and insulin levels. This, along with the Foods to Avoid Simply put, any food that is high in carbs should be limited. Here is a list of foods that need to be reduced or eliminated on a ketogenic diet:
Foods to Eat You should base the majority of your meals around these foods:
A Sample Ketogenic Meal Plan For 1 Week To help get you started, here is a sample ketogenic diet meal plan for one week: Monday
Healthy Ketogenic Snacks In case you get hungry between meals, here are some healthy, keto-approved snacks:
Tips for Eating Out on a Ketogenic Diet It is not very hard to make most restaurant meals keto-friendly when eating out. Most restaurants offer some kind of meat or fish-based dish. Order this, and replace any high-carb food with extra vegetables. Egg-based meals are also a great option, such as an omelet or eggs and bacon. Another favorite is bun-less burgers. You could also leave the bun and swap the fries for vegetables instead. Add extra avocado, cheese, bacon or eggs. At Mexican restaurants, you can enjoy any type of meat with extra cheese, guacamole, salsa and sour cream. For dessert, ask for a mixed cheese board or double cream with berries. Side Effects and How to Minimize Them Although the ketogenic diet is safe for healthy people, there may be some initial side effects while your body adapts. As your body learns to use fat instead of carbs for energy, side effect could includes poor energy and mental function, increased hunger, sleep issues, nausea, digestive discomfort and decreased exercise performance. In order to minimize this, you can try a regular low-carb diet for the first few weeks. This may teach your body to burn more fat before you completely eliminate carbs. A ketogenic diet can also change the water and mineral balance of your body, so adding extra salt to your meals or taking mineral supplements can help. It is important, at least in the beginning, to eat until fullness and to avoid restricting calories too much. Usually a ketogenic diet causes weight loss without intentional calorie restriction. A Ketogenic Diet is Great, But Not For Everyone
A ketogenic diet can be great for people who are overweight, diabetic or looking to improve their metabolic health. And, as with any diet, it will only work if you are consistent and stick with it in the long-term. That being said, few things are as well proven in nutrition as the powerful health and weight loss benefits of a ketogenic diet.
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