Beginner’s Guide To Ketogenic Diet For Weight Loss

Have you ever dreamed of losing weight without starving yourself? Do you want to lose weight by eating what you like?

Well, let me tell you that we all did!!

Imagine how would it feel like to eat tasty foods without having any worry about your weight.

Now let me tell you that there is a special kind of diet that you can follow and lose weight. Yes, you had already heard about the ‘Ketogenic diet’ or popularly known as ‘Keto Diet’.

Let us know in detail about keto diet, how it works and what are the health benefits.

Table of contents

  1. What is keto diet
  2. How does keto diet work
  3. Health benefits of keto diet
  4. When to avoid keto diet
  5. Foods to eat on keto diet
  6. Foods to avoid on keto diet

What is keto diet

keto diet

Keto diet is simply a low-carb, high-fat diet. It allows the body to produce ketones molecules which is an alternative fuel source of the body. Ketones are used whenever the body is short in Glucose (blood sugar).

A perfect keto diet should contain about 70% fats, 25% protein and 5% carbs. Your liver produces ketones if you eat very few carbs. These ketones are produced from fat and serve as a fuel source.

How Does Keto Diet Work

Keto diet drastically reduces the intake of carbohydrate and replaces it with fat. This way your body stays in short of carbs.

The metabolic state in which your body stays in short of carbs is known as ketosis.

During ketosis, your liver turns fat into ketones which supply energy to the brain. Your body starts to use fat as a source of energy and you start to burn fat drastically.

So basically your body runs on glucose or ketones but during keto diet, your body switches its fuel source from glucose to fat.

So you burn fat every second!

This is a great diet if you want to lose weight. Let’s look at some health benefits of keto diet.

Health Benefits Of Keto Diet

1. Blood glucose control

Keto diet helps to reduce blood sugar levels on our body as the diet contains very low carbs and the body uses fat as a fuel source. In fact, it can reverse type 2 diabetes and help to control it effectively.

2. Weight loss

weight loss

The ketogenic diet works great and burns fat 24 hours a day. It decreases your body’s insulin level due to which your fat burns faster. Many studies have proven this and thousands of people and starting a ketogenic diet due to its great result.

3. More energy and focus

Your brain is fueled by ketones so ketosis helps you get a steady supply of ketones to your brain. This continuous supply of ketones helps increase concentration and improves your focus.

A constant supply of ketones also make you feel more energetic and you feel more active than before. It will help you to complete your daily tasks more effectively.

4. Improve your physical fitness

Glucose stores  can last for only few hours of intense exercise but fats stores can supply constant flow of energy and last for weeks.

Ketogenic diet result in weight loss as your body utilizes your fat store to convert it into ketones for fuel and due to which your fat percentage drastically reduces. It means lower fatigue and high endurance.

Some other health benefits

  • Reduces migraine headaches
  • Lower chances of heart disease
  • Reduce acne
  • Treat several types of cancer

Now that you know what are the health benefits of keto diet, let us look at who should avoid keto diet.

When to avoid keto diet

  • If you take medication for diabetes
  • If you take medication for high blood pressure
  • If you breastfeed

Let’s look at what foods to eat on keto diet.

Foods to eat on keto diet

foods to eat on keto diet

1. Vegetables with low carbs

Vegetables having no starch are low in carbs but are high in Vitamins and Minerals. Go for veggies like spinach, kale, cauliflower, broccoli etc. You can calculate the net carb by subtracting fibre from the total carb.

2. Fish and seafoods

 Fish is one of the healthiest food. They are loaded with nutrients like Vitamin D and protein. Fish also contains omega-3 fatty acids which are important for your body.

3. Avocados

Avocados are incredibly healthy. They are loaded with minerals and vitamins. This lush grееn buttery Mеxiсаn fruit соntаinѕ 322 саlоriеѕ аnd a tоtаl of 29 g hеаlthу fаt, 13.5 g diеtаrу fibre, and rich in vitamins A, E, K, and C, саlсium, аnd irоn.

Research hаѕ proved thаt it iѕ thе fаt соntеnt оf аvосаdоѕ, whiсh mаkеѕ it a uniԛuе fruit thаt helps to treat obesity, cardiovascular diseases, ѕkin аnd hаir problems, аrthritiѕ, саnсеr, etc.

Avocados are high in fibre аnd lоw in carbs, two qualities that ѕhоuld hеlр promote faster weight loss in conjunction with a healthy diеt.

Read More: How avocado help in weight loss and its health benefits

4. Meat

Now meat is the staple foods in a keto diet. Meat contains very low carb but a great source of protein and several minerals like zinc, potassium etc.

Grass fed meats is the healthiest choice as it contains higher amount of omega-3 and antioxidants.

5. Eggs

Who doesn’t love eggs. Eggs are highly nutritious and are easily digested by the body.

The egg has nutrients like lutein and zeaxanthin that helps to fight disease. Consuming eggs makes one feel more fuller leading to lower calorie intake. It also helps keep blood sugar levels stable and are good for people with diabetes.

diary products

6. Dairy Products

Dairy products such as cheese, butter are an awesome source of fat. Though they contain some carbohydrates but are really healthy and a staple keto food. Butter that made from the milk of grass-fed cows is high in omega-3 fatty acids, beta-carotene, vitamin D, vitamin E, vitamin A.

7. Nuts

Nuts are very healthy and tasty. They contain low carb and high fat which is perfect for a  ketogenic diet. Nuts are also high in fibre which makes you feel more fuller and leads to lesser calorie intake. You can consume almonds, walnuts, pistachios, cashews, brazil nuts etc.

Foods to avoid on keto diet

 Avoid foods that are high in sugar, starch and carbs. Foods that are needed to be avoided are :

  • Fruits
  • Potatoes
  • Bread
  • Rice
  • Candy
  • Soft drinks
  • Beer

The bottom line

Now that you know what a keto diet is and how to get our body into ketosis, take the first step and start this awesome diet ASAP!. Many people are getting all the health benefits and so can you. Feel more energetic and lose weight without even starving.

Avoid it if you are pregnant or taking medications. Consult with your doctor if you have diabetes.

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