Keto Diet Plan For Begineers: 5 Things You Should Know About Keto Diet

What is Keto Diet?

Ketogenic is a term for a low carbohydrate diet. In simple terms, you cut back most on the carbohydrates that are easy to digest, like sugar, soda, pastries, and white bread.

A Keto diet means you are strict with carbohydrates and protein, which means you consume a high diet. Insufficient carbohydrates or protein in your food means you don’t have much glucose which can be used as a fuel to energize your body.

Your body uses that backup fuel converting the fat you eat or body fat into ketones which are literally known as burning fat for fuel to boost your energy.

How to start Keto Diet?

The keto diet is a low-carb-based, high-five diet that involves drastically reducing your carbohydrate intake and replacing it with healthy fats. When you start entering ketosis you will experience weight loss in step by step procedure.

You are ready to start the keto diet anytime, here is our handy beginner’s guide to the keto diet in just a few simple steps.

Pros of a ketogenic diet

There is certainly some good recent research showing in ketogenic diets help in

• Type 2 diabetes reversal
• Obtaining scientific weight loss
• Improves acne
• May reduce the risk of certain cancers
• Improve heart health
• Protect brain function
• Potentially reduces seizures
• Improves PCOS symptoms

How Does Keto Diet work?

The ketogenic diet for weight loss worked like that if you deprived the body of glucose and into the main source of energy for all cells in the body, which is obtained by eating carbohydrates food an alternative fuel called ketones which are produced from stored facts. 

In the Keto diet, you should drastically reduce carbohydrate intake and replace it with fat. This reduction in carbs puts your body into a metabolic state called Ketosis.

When ketosis happens, your body becomes incredibly efficient at burning fats for energy. It also turns fat into ketones in the liver, which can supply energy for the brain.

Ketogenic diets can cause significant reductions in insulin and blood sugar levels.

Figure out your daily carb limit.

The general rule of thumb in the keto diet is to consume no more than 20 grams of net carbs per day in the beginning.

Meal planning and preparing

Begin planning and preparing your meals before you have them so that you have healthy food ready on the spot when hunger strikes. It is very important to plan your diet before time rather than waiting until the last minute.

Keto Essentials

Stock up on keto essentials like eggs, meat, seafood, and avocado oil for cooking. Dairy products such as butter and cream cheese for baking knots, seeds like almonds seeds which are high in fiber but low in carbs. 

This will ensure that no matter what happens during the day there will be something available at home should an expected craving strike. Drink plenty of water and avoid sugary drinks.

This diet is dehydrating one so it is very important to drink lots of liquid and fluid, especially water. Avoid drinks with high sugar content let’s suggest soda cans sports drinks fruit juices.

What Food To Eat In Keto?

Now that you know how to start the keto diet let’s talk about what food you can eat you need to concentrate on eating real whole food like meat, seafood, vegetables, nuts, eggs, and healthy fats.

Here are some of the ideas for each category.

• Meat such as beef chicken Turkey pork, lamb, and organ meat.
• Seafood salmon crab trout
• Chicken eggs, duck eggs, and quail eggs
• Vegetables like broccoli, spinach, cabbage, and cauliflower
• Nuts like almonds and walnuts
• Healthy fats avocado oil or olive oil
• Cream Cheese has zero carbohydrates & high in fat which is best for a ketogenic diet
• Plain Greek yogurt
• Sugar-free coffee and tea
• Dark chocolate and cocoa powder
• Berries
• Milk is an excellent source of calcium
• Beans and legumes are high in fiber and protein and good for a heart-healthy diet. 

What Food To Avoid On The Keto Diet?

Now you know what to eat on the keto diet it is important to be aware of what food to avoid. 

The most important food to avoid on the keto diet is that food contains a high amount of carbohydrates. That includes

• Grains such as wheat, rice, and oats
• Starchy vegetables like potatoes and, fruits with high carbs
• Sugary fruits like bananas and apples
• Sweet like candy or chocolates
• Sugar in all forms even honey
• Chips and crackers, baked goods
• Grains and juices

To avoid this food may sound simple but it is hard to ignore it when you are surrounded by temptation at every turn from work functions to social gatherings or just walking through your favorite grocery store. 

That is why it is very important to be prepared that what type of food to be served ahead of time then there won’t be any surprises later down the road.

It may seem this diet can be overwhelming at the beginning but it means a little bit of planning and preparation definitely. Just remember to start slow and gradually decrease your carbohydrate intake as you become more adaptive.