One Life Guide

Keto Diet Guide For Beginners | 2022

The keto diet is based on the principle that you can force the body to burn fat for energy and increase weight loss by depriving the body of carbohydrates, which are the main source of energy.

When you eat foods that contain carbohydrates, your body converts those carbohydrates into glucose or blood sugar, which it then uses for energy.

With a Keto Diet, the goal is to limit carbohydrate intake, so the body needs to break down fats for energy. When this happens, fats are broken down in the liver, resulting in the production of ketones, which are by-products of your metabolism. These ketones are then used to provide energy to the body in the absence of glucose.

Different Types Of Ketogenic Diets

There are several versions of the keto diet including:

  • Standard Ketogenic Diet (SKD): Diet low in carbohydrates, medium protein, and high in fat. It usually contains 70% fat, 20% protein, and only 10% carbohydrates.
  • Cyclic Ketogenic Diet (CKD): This diet includes courses using high-carbohydrate supplements, such as: B. 5 days ketogenic followed by 2 high carb days.
  • Targeted Ketogenic Diet (TKD): This diet allows you to add carbohydrates during your workout.
  • High Protein Ketogenic Diet Similar to the standard ketogenic diet, but with more protein. This ratio is usually 60% fat, 35% protein, 5% carbohydrates.

However, only standard, high-protein ketogenic diets have been extensively studied. Cyclic or ketogenic diets are the most advanced methods. Also, are mainly used by bodybuilders or athletes.

The information in this article applies more to the Standard Ketogenic Diet (SKD), although many similar principles apply to other versions.

What Is Ketosis?

To fully understand the ketogenic diet, you need to know what ketosis is.

Ketosis is a metabolic disorder that causes high levels of ketones in the blood. It does this when fat is the body’s most energy source and access to glucose with a limit. Glucose (blood sugar) is the preferred source of energy for many cells in the body.

Ketosis is often associated with a low-carb, ketogenic diet. It also occurs during pregnancy, breastfeeding, fasting, and starvation.

To start ketosis, you typically need to consume less than 50 grams of carbohydrates per day and sometimes up to 20 grams per day. However, the number of carbohydrates that cause ketosis varies from person to person.

With a low-carbohydrate diet, the hormone insulin is reduced, and fatty acids are released from large amounts of body fat stores.

Many of these fatty acids are transported to the liver, where they are oxidized to ketones (or ketone bodies). These molecules can provide energy to the body.

In contrast to fatty acids, ketones can cross the blood-brain barrier and provide the brain with energy without glucose.

What Foods Can You Eat On The Keto Diet?

A typical keto diet mainly includes the following:

  • meat: red meat, steak, ham, sausage, bacon, chicken, and turkey
  • fatty fish: salmon, trout, tuna, and mackerel
  • eggs: pastured or omega-3 whole eggs
  • butter and cream: grass-fed butter and heavy cream
  • cheese: unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella
  • nuts and seeds: almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.
  • healthy oils: extra virgin olive oil, and avocado oil
  • low carb veggies: green veggies, tomatoes, onions, peppers, etc.
  • condiments: salt, pepper, herbs, and spices

List Of Foods To Avoid On The Keto Diet.

Here is a list of foods that you have to reduce or eliminate during your ketogenic diet:

  • sugary foods: soda, fruit juice, smoothies, cake, ice cream, candy, etc.
  • grains or starches: wheat-based products, rice, pasta, cereal, etc.
  • fruit: all fruit, except small portions of berries like strawberries and Juices
  • beans or legumes: peas, kidney beans, lentils, chickpeas, etc.
  • root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnips, etc.
  • low fat or diet products: low fat mayonnaise, salad dressings, and condiments
  • some condiments or sauces: barbecue sauce, honey mustard, teriyaki sauce, ketchup, etc.
  • unhealthy fats: processed vegetable oils, mayonnaise, etc.
  • alcohol: beer, wine, liquor, mixed drinks
  • sugar-free diet foods: sugar-free candies, syrups, puddings, sweeteners, desserts, etc.

Personal Keto Diet Plan

Macronutrient intake depends on your age, weight, activity level, and goals while on the keto diet. You have to play with a few grams of carbohydrates, fats, and proteins that will work best for you and help you feel better. While some people can get along just fine on 20 grams of pure carbohydrates a day, others may need a little more. The same goes for fats and proteins. If it takes a while to find this sweet spot, don’t despair. Diet changes may be necessary to get ketosis, but once you know how your body is reacting it will become easier to move on.

Now that you almost know how much to eat on the keto diet, let’s talk about the importance of planning. The keto diet requires a little preparation and planning. This is where the Keto Food Planner comes into play. Our keto meal planner is the place to do the work for you. This online meal planning tool advises finding out if something is keto-like and picking out a list of keto-tasty meals. A keto meal planner can help you plan your weekly meals without stress.

This simple keto diet program will get you sticking to your plan and enjoying all the benefits of the keto diet without the stress of planning all of your meals and meals. Our Keto Meal Planner also offers you a list of keto diet foods to make your weekly shopping easier and ensure you don’t miss out on any of the key ingredients in this Keto Weekly Easy Meal Plan.


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