Are you all fired to start a weight loss journey but still struggling to pick the ideal weight loss diet? Trust me, I have been there, and now I guide people to healthy living.
After scouting the earth for the ideal plan I finally discovered my solace lay in four simple letters; a K-E-T-O diet!
Forget intermittent fasting, the perfect combination of carbohydrates and proteins proved to be the ultimate hack for my health and fitness journey.
I have to be honest, I had my doubts at first but now I talk about it like a newfound faith with anyone struggling with weight loss.
I also committed to developing and improving this beginner’s guide to the ketogenic diet ever since. I have also thrown in a 7-day Keto meal plan bonus so that you get to enjoy the full benefits of the plan.
Table of Contents
What is a ketogenic diet?
I had struggled with weight loss for the better part of my childhood. My parents had spent so much trying dietician after dietician who either starved me to death or almost killed me with adult gym plans.
My hope of ever getting fit almost waned but I kept a huge poster of a bodybuilder in my room and I held onto the idea of getting there one day.
Eventually, I came across an article on the web that guided me to the genius who would forever change my story! The author who turned out to be a KETO SPECIALIST hailed this low-carb high-fat diet as the idyllic weight loss regime with loads of other health benefits.
It sounded like every other sales pitch that had frustrated me in the past so I was reluctant to give it a try. After tons of dwindled hopes of ever losing weight and not giving up, I figured why not?
How Does A Keto Diet Work?
A keto diet is a type of diet that focuses on eating foods that are high in fat and low in carbohydrates. When you eat a lot of carbs, your body turns them into a type of sugar called glucose, which it uses for energy. But when you eat fewer carbs, your body doesn’t have as much glucose to use for energy.
So, when you follow a keto diet and eat lots of fat and very few carbs, your body enters a state called ketosis. In ketosis, your body starts using a different source of energy called ketones, which are made from fat.
This is why it’s called a “keto” diet – because it’s all about getting your body into a state of ketosis so that it can burn fat for energy instead of glucose.
People who follow a keto diet typically eat lots of healthy fats like avocados, nuts, and olive oil, as well as protein from things like meat, eggs, and cheese. They avoid foods that are high in carbs like bread, pasta, and sugary snacks.
How do you Start A Ketogenic Diet?
Apparently, a drastic reduction in carbohydrate intake paired with an increment in fat consumption is the reverse that drives the body into ketosis– the metabolic state where fat is burnt into energy very efficiently.
A ketonic diet is devised to induce the body into this state. It basically involves limiting your daily carb intake to between 20 and 50 grams while consuming lots of healthy fats and foods like nuts, eggs, and meat.
The liver also actively converts fats into ketones- a high-energy source for brain activity. Paired with reduced insulin and blood sugar levels, a ketone diet is highly hailed by dieticians and weight loss experts.
Urine, blood, or breath can consequently be tested for ketosis to determine if the body has entered into ketosis. I would get thirsty but other people only get dry mouths, reduced appetite, or urinate more frequently.
For only $2 you can get this Beginner’s Guide to Keto Success and kick-start your Ketosis Journey.
How many types of ketogenic diets are available?
Several ketone diets exist with varying rations and intake levels of carbohydrates and proteins. These come in basic plans for ordinary weight loss enthusiasts and advanced options for athletes and/or bodybuilders.
For my insight, however, I will mainly focus on a standard ketogenic diet but the underlying principles hold for all options.
These ketogenic diet options are available;
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The standard ketogenic diet (SKD)
Only 10% carbs, 20% proteins, and a whopping 70% fat ratio for a standard keto diet.
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Cyclic Ketogenic Diet (CKD)
Cyclic connotes a rotation of varying these ratios of carb and protein levels. A weekly diet plan could alternate only two high-carb days.
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Targeted Ketogenic Diet (TKD)
With this plan, carbohydrate levels can be adjusted especially around workouts or body-building efforts.
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High Protein Ketogenic Diet
Similar to the standard keto diet, this plan incorporates a higher level of proteins with a fat:protein: Carbs ratio of 60:30:10.
These combinations have been proven to impact weight loss significantly while reducing other risk factors for diseases. Unlike contemporary weight-loss diets, there is no need to keep count of the calories or hectic tracking of food intake yet the results are undeniable.
What are the Key Benefits of a ketogenic diet?
Benefits of the Keto Diet
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Weight loss
If you are considering trying out a ketonic diet, you might be excited to learn it doesn’t involve eliminating entire food groups. Irrespective, a keto diet has been proven to yield twice the results expected from the contemporary low-fat calorie restriction diet. If you are to experience significant results, adherence to a high-fat low-carb diet; 60 to 80%.
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Diabetes control
Diabetes builds when the body cannot control insulin production. Insulin regulates blood sugar levels from fluctuating. Type 2 diabetes is the most common strain which sometimes manifests as metabolic syndrome or prediabetes. A ketogenic diet is an ideal remedy for helping the body lose excess fats and consequently evade the risk of diabetes. It has been seen to increase insulin sensitivity by up to 75%.
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Other benefits
While ketogenic diets are popular for their weight loss capabilities, it is sometimes recommended to people suffering from epilepsy, heart disease, acne, and some brain conditions that require a reduction of fats from the body, blood pressure, and sugar regulation.
A ketogenic diet is also being considered as a cancer treatment option since it has been seen to slow tumor growth. Additionally, a ketonic diet could potentially help manage Alzheimer’s disease symptoms.
NB: Other studies have suggested the regulation of insulin levels could also prevent or manage Polycystic ovary syndrome and improve the response of patients with traumatic brain injuries.
The Dos & Don’ts During A Ketogenic Diet
Donts;
The cardinal rule is basically to avoid foods with high carbohydrate levels like a plague. Additionally, sugary foods like cake or ice cream; grains containing starch such as rice and pastries; most fruits except berries; beans and legumes; tubers and root vegetables like carrots and potatoes; alcohol and unhealthy/ processed vegetable oils.
DOs;
Instead, a ketogenic diet should revolve around most of these high protein and healthy fat foods. For instance; meat, eggs, butter, nuts and seeds, avocados, low-carb vegetables, and condiments like pepper and spices.
What To Eat: 7-Day Ketogenic Diet Meal Plan
What to Eat in a Keto Diet
When creating a KETO DIET PLAN, stick to the parameters of the strict routine. A keto diet could, therefore, be hard on your kidneys especially if you have existing conditions like diabetes or obesity.
Inform your doctor especially if you intend to follow the routine for long periods.
Some of the must-have foods include nuts and high-fat foods like avocados. Also, consider purchasing frozen fruits and nuts in large amounts to avoid breaking the bank.
Considering the usual go-to snacks like crackers and chips are off-limits, consider olives, cheese, cheese, and certain meats with low carbs and high-fat concentration.
7–Days Free Keto Diet Plan for Beginners;
Day 1
Breakfast: Avocado toppings on lettuce laid scrambled eggs made with butter.
Snack: Sunflower seeds
Lunch: Salmon with a veggies mix like spinach
Snack: Guacamole and celery
Dinner: Red cabbage slaw with cauliflower mash and some pork chops
Day 2
Breakfast: Basil, tomato, eggs, and spinach omelet
Snack: Make a smoothie using some greens, protein powder, almond milk, and some almond butter.
Lunch: Peanut butter, spinach, a keto smoothie (such as stevia milkshake), strawberries, and almond milk.
Snack: Top a plain, full-fat Greek yogurt using crushed pecans
Dinner: Salsa with cheese-shell tacos.
Day 3
Breakfast: Hard-boiled eggs with a mug of bulletproof coffee (made with coconut oil and butter).
Snack: Macadamia nuts
Lunch: Stuffed tomatoes with some tuna
Snack: 2-3 slices of cheese roll-ups and roasted beef
Dinner: Top some zucchini noodle meatballs with cream sauce
Day 4
Breakfast: Use salsa toppings on a cheese plus vegetable omelet.
Snack: A pork or turkey meat-based bar
Lunch: Take an avocado shrimp salad for lunch.
Snack: Kale chips
Dinner: Stuff chicken with cream cheese and pesto with a siding of zucchini (grilled).
Day 5
Breakfast: An omelet with some salsa, onions, pepper, and other natural spices.
Snack: Bell pepper slices and sliced cheese
Lunch: Celery sticks and a handful of nuts on guacamole with salsa.
Snack: A handful of groundnuts
Dinner: Salsa with cheese- shell tacos
Day 6
Breakfast: Spinach and Cheese scrambled eggs
Snack: ¼ cup of berries and one handful of walnuts
Lunch: A burger topped with lettuce and avocado with a side salad of your choice.
Snack: Dip some celery sticks in almond butter
Dinner: Broccoli, pork chops, cheese, and a salad.
Day 7
Breakfast: Nut milk, blackberries, and coconut toppings on a chia pudding
Snack: Two boiled eggs
Lunch: Miso soup with sashimi takeout
Snack: Roast beef
Dinner: Avocado shrimp salad and roasted chicken
FAQs
How does a ketogenic diet work?
When you significantly reduce your intake of carbs, the body naturally shifts to convert stored fats and proteins into energy.
The breakdown of these stored proteins and fats is the principle behind the ketogenic diet.
How do I maintain my keto routine?
When eating out, order a fish, egg, or meat-based dish with some extra vegetable toppings. Keto-based restaurants and fast food joints are available at the touch of a button.
Dozens of websites with keto diet guides and keto cookbooks are also available online.
What are the risks of adopting a ketogenic diet?
A keto diet has not been seen to have any severe side effects on the body. Some of the mild effects may include indigestion, mild low blood sugars, or constipation. In some cases, a low-carb diet could raise acid levels in the body (acidosis) or cause kidney stones. Some other common effects may include bad breath, fatigue, feeling weak, mild headaches, and irritability.
So why is a ketogenic diet?
Conclusion
In a nutshell, a keto diet aims at optimizing ketosis; a metabolic state induced by consuming low-carb high-fat diets.
Some critics have argued that a keto diet is essentially hard to maintain. They argue that a normal balanced and healthy diet is likely to have similar weight loss results in a year as the keto diet.
The limitations on what you can consume challenge daily routines like a normal dinner with family or lunch dates with friends.
A keto diet is a short-term weight loss diet but not very ideal as a lifelong diet. However, a keto diet remains one of the most recommended weight loss routines since it gives positive results.
HAPPY COOKING!
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The Keto diet is very informative, I have learned some new ways of finally getting rid of my stubborn fats and losing weight effectively. Thanks much Kelvin for the share. Waiting for your next keto plan. I will be starting the keto diet soon.