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Ketogenic Diet Guide for Beginner

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Keto or ketogenic diet is a high-fat, low carb diet that will provide you with numerous health benefits. According to most studies, this particular lifestyle can help you improve your overall health and lose weight as a result.

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It is beneficial if you want to fight against some chronic issues such as epilepsy, cancer, diabetes and Alzheimer’s disease. Our primary goal is to provide you a complete guide on what is and how to implement it into your lifestyle:

It involves reducing the intake of carbs to a minimum and using fats instead as the energy fuel. However, the reduction in carbs will get you to a specific metabolic state or ketosis. When this particular process happens, your body will start burning fats for energy and will turn them into ketones that will supply you with enough power similarly as carbs.

However, it can cause a reduction in insulin and blood sugar levels, which is positive for some issues such as diabetes, but you should also be aware if you have heart problems. We can differentiate four types of ketogenic diets:

1. SKD, or standard ketogenic diet – It requires from you to reduce carb intake to a minimum and to have high-fat meals with moderate proteins.

2. CKD, or cyclical ketogenic diet – It involves the combination of high fat and high carb feeds, where you can divide your week into five ketogenic days and two high carb days.

3. High protein ketogenic diet – It is similar to a keto diet, but you will be able to take more proteins than before. The ratio is 60% fat, 5% carbs, and 35% proteins.

4. TKD, or targeted ketogenic diet – This is for active people that want to increase muscle mass, which will allow them to add more carbs to diet during the workout times.

 According to most studies, only high protein and standard diets will provide your health benefits, because the other two methods are more advanced and only athletes and bodybuilders use them.

Is It Efficient For Losing Weight?

The ketogenic diet is a perfect way to lose weight and to reduce disease factors. It is the best solution for you when compared with other diets that you will find online and in nutrition books. The diet is high because it will fill you up so you won’t feel any hunger, while you can lose weight by tracking the calorie intake.

One study has shown that people on this particular diet lost three times more weight than other participants. You should understand the reasons why this diet is way better choice than a low-fat diet, primarily because it will provide you with numerous benefits.

Keto Diet For Prediabetes and Diabetes

Since millions of people from all over the world have this particular problem that is characterized by high blood sugar levels, changes in metabolism and low insulin function. Keto diet will give you the possibility to lose excessive amounts of fat because high body fat can lead to type 2 diabetes and other metabolic syndromes.

Health Benefits Of Ketosis

On the other hand, it is a great addition that will help you treat neurological diseases such as epilepsy. According to most studies, you will be able to reach other health benefits such as:

  • Cancer – This particular diet is highly effective in treating some types of cancer because it will slow down the tumor growth. 
  • Heart Issues – You can improve the risk factors such as HDL cholesterol, blood sugar, and blood pressure issues.
  • Epilepsy – It all started when nutritions and researchers found that high fat intake and large amounts of ketones in your body will reduce seizures in people that have epilepsy.
  • Alzheimer’s Disease – It can reduce symptoms and prevent its progression of this degenerative issue that can happen anytime.

Foods That You Should Avoid

Everything that features high levels of sugar such as fruit juices, sodas, cake, smoothies, candy, and ice creams are highly forbidden. At the same time, you should avoid wheat-based products such as cereal, pasta, and rice. 

Fruits can also be problematic, except some portions of strawberries and other types of berries but only from time to time. Some legumes and beans can also cause a spike in levels of blood sugar, which will take you back to point one, so you should avoid them.

Root vegetables such as carrots, potatoes, and parsnips have a high amount of carbs that will reduce the ability of your body to maintain the ketosis. Therefore, you should choose other forms of veggies such as green ones that lack in the high amount of carbs.

Foods That You Can Eat

You can eat any meat but have in mind that this is not a high-protein diet, so you should keep up with the ratio of at most 30% of proteins. Fatty fishes are great because they feature a high percentage of healthy fats such as omega 3, so you can eat anything from mackerel to salmon and tuna.

Eggs are also a great choice as well as various types of cheese, but avoid processed ones that feature chemicals that could interfere with the ketosis in your organism. Seeds and nuts are essential because they will provide you with a high amount of minerals and vitamins so that you can eat walnuts, almonds, pumpkin seeds, flax seeds and many more.

High-fat diet doesn’t mean that you should eat unhealthy fatty acids, so you should choose healthy oils instead such as coconut, olive, and avocado oil. At the same time, avocados are a great source of fresh and healthy oils, so you should take them from time to time.

How To Minimize Side Effects?

Even though the ketogenic diet is healthy for some people, you have to fight with specific side effects as your body is adapting to a new fuel for energy. The initial phase is the worst, and the main reason why some people cannot pursue it, because it will cause keto flu.

You will feel poor mental function and energy as well as increased hunger, nausea, sleep issues, and digestive discomfort during the first few weeks. If you want to minimize this particular problem, you should add small amounts of carbs, but only minimal ones so that you can teach your organism to burn fat instead of sugars.