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Keto Diet: Weight Loss and Beginner’s Guide

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Keto diet

Keto diet also called the ketogenic diet. This is very low in carb and rich in high-fat content, also very similar to Low-Carb Diets and the Atkins. This drastic reduction in the consumption of carbs by keto diets puts your body to a metabolic state called ketosis. In this state, the process of burning fat, which is necessary for the body’s energy, is made more efficient. Furthermore, low carb intake reduces blood sugar and insulin levels. However, the nutrient deficiency caused by the reduction of carbohydrates in this diet is replaced with fat.

There are four major versions of the ketogenic diet.

Standard ketogenic diet (SKD): This has a high-fat content and a very low percentage of protein and carbs. 75% fat,15-20% protein, 5-10% carbs.

High-protein ketogenic diet: This is similar to the nutritional content of a standard ketogenic diet but includes a little bit of more protein. 60-65% fat, 30% protein, 5-10% carb.

Cyclical ketogenic diet (CKD): Here, you must get keto diets five days a week, and the remaining two days, you can get non-keto diets, which means high carb foods.

Targeted ketogenic diet (TKD): This is best for active people who need more carbs, such as athletes. Here, the amount of protein and carbs you must get vary depending on the type of exercise you are doing and the body fitness level.

However, the last two versions above are mostly recommended for bodybuilders and athletes. For ordinary people, the recommendation is the standard ketogenic diet.

The link between the Keto Diet and Lose Weight

Many studies have shown that keto diets are a very effective way to lose weight (Trusted source). The specialty of this is that you don’t have to stick to low-calorie foods by counting calories. Additional benefits include losing body fat and preserve muscle mass. Let’s see how the ketogenic diet works to weight loss.

Restriction of foods: The number of calories consumed daily is most likely to contribute to weight gain or loss. Due to the restrictions imposed on carbohydrate consumption by ketogenic diets, you have to limit food choices, and this will limit your daily caloric intake.

ketosis: Glucose is the primary fuel for the body’s energy and is chemically produced by the action of the pancreatic secreted insulin on the carbs obtained from food. However, the low carb content of keto diets causes a decrease in glucose levels in the body; as a result, the liver begins to convert fat into ketones for the body’s energy. Those ketones are used by the cells as fuel instead of glucose. This body’s metabolic change has a direct impact on weight loss.

Suppresses the appetite and frequent hunger: Ketogenic diets positively stimulate the body’s hunger hormones known as Leptin and Ghrelin, and it makes you feel full at frequently.

Gluconeogenesis: Gluconeogenesis is a chemical process that occurs when the body does not get enough carbs from foods to produce the energy it needs. In such a condition, the body uses fat and protein to produce energy instead of carbs, and this process burns more extra calories each day. Due to the lack of carbs, the keto diet does this process most effectively.

Keto sample meal plan (for one week)

Monday

Breakfast: Keto Coffee and Keto Pancakes.
Snack: ¼ cup almonds and bacon-wrapped jalapeno poppers stuffed with cream cheese.
Lunch: Skin-on baked chicken thighs and broccoli with bacon, cheddar cheese, and sour cream.
Dinner: Stir-fried beef and broccoli.

Tuesday

Breakfast: 2 Veggie omelets and keto coffee
Snack: 2 boiled eggs sprinkled with sea salt and mozzarella string cheese.
Lunch: Bacon with spinach salad and baked pesto-stuffed chicken breast.
Dinner: 1 cup roasted broccoli and roasted salmon with lemon-butter sauce.

Wednesday

Breakfast: 2 Strips of organic nitrate-free bacon, 2 fried eggs, and half an avocado.
Snack: 1 Cup of keto peanut butter and BBQ pork rinds.
Lunch: Spinach salad with peppers and spinach frittata with prosciutto.
Dinner: Meat stuffed spaghetti squash lasagna.

Thursday

Breakfast: 2 scrambled eggs with grated cheese and 2 country-style chicken sausage.
Snack: Classic meat sticks with Colby jack string cheese.
Lunch: Broccoli Cheese Soup.
Dinner: Lamb burgers with Turkey bacon Brussels sprouts and mayonnaise, sliced avocado.

Friday

Breakfast: Half-boiled eggs and ham steak.
Snack: 1 package of olives and ham-cream cheese pickle roll-ups.
Lunch: Tuna salad with 1/2 cup of cucumber slices.
Dinner: Spinach with 1 cup sautéed zoodles and instant pot creamy chicken with tomatoes.

Saturday

Breakfast: 2 Low carb biscuits with almond flour stirred keto coffee.
Snack: Bacon with cream cheese, four celery sticks with green onion, 1 ounce of salted fried peanuts.
Lunch: 6 Chicken meatballs with low-carb marinara sauce.
Dinner: Taco Salad with Ground Beef.

Sunday

Breakfast: 1/2 cup of raspberries with 4 tablespoons sugar-free whipped cream.
Snack: Avocado Deviled eggs and smokehouse gouda cheese snack bites.
Lunch: Lemon chicken piccata with capers and spinach.
Dinner: Grilled pork chops with cauliflower and ranch salad dressing.

Side effects of the Keto Diet and How to avoid them

The ketosis condition described above takes some time for the body’s internal organs to adapt to the use of new fuels. During this time, it can cause some initial side effects. This condition often referred to as keto flu and is caused by changes in the internal organs during the early stage of adaption. This keto flu includes weak energy, sleep issues, nausea, and digestive discomfort.

You can take a few simple steps to minimize this condition.

Get low carb foods for a few weeks before adopting the keto diet; it will help your body prepare for the diet plan.

This can also change the mineral and water balance of your body, so it is advisable to add extra salt to your meals or taking mineral supplements. For mineral purposes, add 3,000-4,000 mg of sodium, 1,000 mg of potassium, and 300 mg of magnesium to your daily keto diet, it greatly reduces the risk of side effects.

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