Since keto diet is a diet that has low amounts of carbohydrates, high fats, and moderate protein, it is possible to achieve your weight loss goals safely. Welcome to the ultimate guide to a Ketogenic diet for beginners.
Are you looking for food that is going to give you fast results? It can be so disappointing when you are trying to shed off some weight, but your diet doesn’t seem to work. Did you know that it is possible to lose weight very fast using a Ketogenic diet?
Studies have compared the right low-fat diet with ketogenic diet as the foods that aid in weight loss.
Since keto diet is a diet that has low amounts of carbohydrates, high fats, and moderate protein, it is possible to achieve your weight loss goals safely.
But how can you do that if you are a beginner? Worry not, below is what you need to know about ketogenic diet.
Benefits of Ketogenic diet
Apart from weight loss, Keto diet has many other benefits as listed below.
- It fights epilepsy
- It reduces inflammation in your body
- It decreases blood pressure
- It lowers blood sugar levels
- Keto diet helps to fight cancer. Cancer cells use glucose to fuel growth.
- Keto diet heals brain injuries very fast because it contains more than 60% of fats.
Keto diet has fats, but that doesn’t mean that it increases the risks of getting heart disease. Recent research shows that sugar is the enemy of heart disease and not fats.
What should you eat on Keto diet?
You need to note that Keto diet should have moderate protein, high-fat diet, and low carb. It should, therefore, have 20% protein, 75% fat and 5% carbs.
This implies that 75% of calories from your diet should come from fats. If fats become your source of fuel, you can create your meal plans in different creative ways.
Below are examples of foods that you should eat.
- Fatty fish
- Low-carb vegetable
- Nuts and seeds
- Healthy oils
Meat like pork, chicken and other red meats will provide protein to your body. Fatty fish like tuna and Salmon have healthy fat to help your body.Butter has a right balance of saturated fats that make your Keto diet to work.
As for cheese, you should use unprocessed one depending on the type of cheese. Cheese works because it doesn’t have carbs.
Nuts have the same benefits like those from eggs. You can use healthy oils like coconut oil, olive virgin oil or avocado oil. Avocados are healthy because they also have low carbs and have healthy oils.
Low-carb vegetables have little carbs. Examples of low-carb diets include onions, tomatoes, peppers and green vegetables.
Foods that you should avoid
As you get on Keto diet, make a point of reducing foods with high amount of carbs. Foods and drinks with sugar like soda, candy, etc. are not good for your health. Below are some of the foods.
- Sugary foods
- Grains and starches
- Sugar-free diet products
- Unhealthy Fats
If you want to lose weight very fast, don’t consume sugar at all. You can lose 3Ibs in two days by avoiding sugars like soda and candy. You should, therefore, know what foods have high amounts of carbs and avoid them.
Taking keto diet may have some side effects in your body if you were used to eating specific diets. But with time it will adjust to the diet. You may experience sleeplessness, digestive problems or feel nauseous but you will be okay in a few days. If you stick to the above simple guide, you will experience great changes in a short time.