The keto diet or the keto diet is a high-fat, low-carb diet and this diet continues to gain popularity as many realize its remarkable benefits to reach their desired weight. You may be wondering, “What is the keto diet, and is it right for me?”
Here we will answer all your questions related to the keto diet in detail for beginners. You can also use this page as a comprehensive guide to everything you need to know about the keto diet and how to get started. It is an excellent guide to the keto diet for beginners.
This guide is suitable for introducing the keto diet for beginners and will help you lose more than 5 kilos per month in a completely healthy way using the keto diet. And now you can get the sure guide to keto weight loss so that you can design a keto plan suitable for the nature of your body.
This guide contains delicious keto recipes and steps to track weight loss and get guaranteed results
Let's get started
What is the keto diet?
What is the keto diet! The keto diet is a high-fat, low-carb diet that aims to get the body into ketosis and burn fat instead of carbohydrates for energy. The keto diet includes high amounts of fat, adequate amounts of protein, and low levels of carbohydrates.
Typically, the keto diet uses the following ratios of macronutrients:
- 70-80% of calories from healthy fats (such as omega-3 fatty acids, avocado, olive oil, coconut oil, and grass-fed butter)
- 5% or less of calories from carbohydrates (for the majority, this represents a maximum of 30 to 50 grams of net carbs per day)
- 20-30% of calories from protein.
What is the medical keto diet?
The medical keto diet, which doctors prescribe for children with epilepsy, is more intense. They typically contain around 90%, 10% protein, and nearly zero carbohydrates.
By analyzing macronutrients, you can change how your body uses energy. To fully understand the process, it is important to understand how your body uses energy in the first place.
What is the keto system, and how does it work in the body?
When you eat foods rich in carbohydrates, your body converts these carbohydrates into glucose (blood sugar) which causes blood sugar levels to rise.
When blood sugar levels rise, they signal your body to produce insulin, a hormone that transports glucose into your cells, so it can be used for energy. This is known as high insulin.
Glucose is your body's preferred energy source and is very beneficial for your health. As long as you continue to eat carbohydrates, your body will continue to convert them into sugar and then burn them for energy. In other words, when glucose is present, your body will refuse to burn its fat stores.
Your body starts burning fat when you get rid of carbohydrates, and this depletes your glycogen (stored glucose) stores, leaving you with no choice but to burn your fat stores. Your body begins to convert fatty acids into ketones, which puts your body into a metabolic state known as ketosis, and this is what happens to your body when you follow a keto diet.
What are ketones?
When you follow the keto diet, your body enters a state of ketosis, where the liver converts fatty acids into ketones or ketones, so these byproducts become a new source of energy for your body.
When you reduce your carb intake and replace those calories with healthy fats and carbs, your body responds by becoming keto-adapted, or more efficient at burning fat.
There are three different types of ketones:
- Acetone: which is exhaled through your breath.
- Acetoacetate: It is a precursor to two other forms of ketones that are excreted in the urine
- Beta-hydroxybutyrate (BHB): The most abundant ketone that circulates in the blood and is used for energy.
In the case of ketosis, ketones replace carbohydrates for most purposes. Your body also relies on gluconeogenesis, by converting glycerol, lactate, and amino acids into glucose, with the goal of preventing blood sugar levels from falling dangerously low.
Most importantly, our brains and other organs can use ketones for energy more easily instead of using carbs. This is why many keto dieters feel mental clarity, improved mood, and less hunger.
These ketones also have antioxidant and anti-inflammatory properties, which means they can help reverse and repair cellular damage often caused by excessive sugar intake.
When food is not available, ketosis helps your body rely on stored fat for its functioning. Likewise, the keto diet focuses on starving your body of carbohydrates, which turns your body into a fat-burning machine.
What are the keto system and various types?
What is the system keto! There are four main types of the keto diet. Each one takes a slightly different approach from the other for the rate of fat versus carbohydrates. So you have to take your goals and your fitness level and your lifestyle into consideration when determining the type best suited to you, The types of the keto diet are:
Diet ketoacidosis Basic (SKD)
It is the most common type recommended by dramatically. In this type, you can eat 20-50 grams of net carbohydrates per day, with a focus on eating the right amount of protein and increase the amount of fat.
Diet ketoacidosis target (TKD)
If you are a physically active person, this type may be for you. It allows you to eat in this type approximately 25-50 grams of net carbohydrates from 30 minutes to an hour before exercise.
Cyclical Ketogenic Diet (CKD)
If the keto diet seems intimidating to you, this is the one to start with. You will cycle between periods, a period in which you are on a low-carb diet for several days, followed by a period in which you are allowed to eat a high amount of carbohydrates (usually lasting several days).
High protein ketogenic diet
This type is very similar to the SKD platform. The main difference between them is the amount of protein allowed. Here you can significantly increase the amount of protein. This type of keto is very similar to the Atkins diet.
Note: The Basic Ketogenic Diet (SKD) is the most widely used and most researched. Therefore, most of the information below is about this type.
Gym keto diet in detail
What are the allowed percentages of protein, fats, and carbohydrates on a keto diet?
Know fats, proteins, and carbohydrates are major nutrients. In general, the allowable ratio of these nutrients in the diet keto system are as follows:
- Fat: 75-80% (this percentage can be increased in some cases)
- Protein: 20-25%
- Carbohydrates: 5-10%
These nutrients are the cornerstone of any keto diet, but contrary to popular opinion, no single ratio of these nutrients is right for everyone. These percentages vary from person to person based on:
- Physical and mental goals
- health history
- level of physical activity
eat carbohydrates
For the majority of those who follow the system of Quito, the ideal situation is to eat 20-50 grams of carbohydrate intake per day. Some individuals can eat up to 100g of carbohydrates per day and stay in ketosis
Eat protein
To determine the amount of protein consumed in the Quito system, keep in mind the ideal body composition, weight, sex, height, and activity level. Ideally, you should consume 1.8 grams of protein per kilogram of body mass without lean body mass. This will help prevent loss of muscle mass.
And don't worry about eating too much protein on a keto diet, it won't kick your body out of ketosis.
Eat fat
After you calculate the percentage of your daily calories that should come from protein and carbohydrates, add the two numbers and subtract them from 100.
This number is the percentage of your calories that should come from fat. the number of calories is not required and is not important on the keto diet. When eating a high-fat diet like the keto diet, is more filling than a diet high in carbs and sugar.
In general, this reduces your chances of overeating. Instead of counting calories, pay attention to your nutrient ratios.
What is the difference between a keto diet and a low-carb diet?
The keto diet is often combined with other low-carb diets. However, the main difference between the keto diet and low-carb diets is the proportions of the macronutrients.
On most types of keto, 45% or more of your calories come from fat to help get your body into ketosis. On a low-carb diet, there is no set percentage of fat (or other macronutrients) that needs to be eaten on a daily basis.
The goals differ between these diets, too. The goal of the keto diet is to get the body into ketosis and to wean or stop your body from burning glucose for long-term energy.
Whereas with a low-carb diet, your body may never enter the ketosis phase. In fact, some diets cut carbs for a short time, then add them back in.
Foods allowed on the keto
Now that you understand what the keto diet is and the basics behind the keto diet, it's time to make a shopping list of low-carb foods that will make it easier for you to follow the keto diet.
In the keto system, you will enjoy nutrient-rich foods will avoid high-carbohydrate foods.
Meat, eggs, nuts, and seeds
Always choose the highest quality meat you can afford, choose organic and grass-fed beef whenever possible, wild-caught fish, pasture-raised poultry, and their eggs.
Nuts and seeds are also good and preferably eaten raw.
- sheep meat
- goat
- Nuts and seeds: macadamia nuts, almonds, nut butter
- Beef: steak, veal, roast, stewed beef, and stews
- Poultry: chicken breast, quail, duck, turkey
- Fish: mackerel, tuna, salmon, trout, halibut, cod, catfish, and mahi-mahi
- Bone broth: Beef bone broth and chicken broth
- Oysters: oysters, crabs, mussels, and lobsters
- Organ meats: the heart, liver, tongue, kidneys, and their waste
- Eggs: boiled, fried, scrambled
Low-carbohydrate vegetables
Vegetables are a great way to get a healthy dose of micronutrients like vitamins and minerals, thus avoiding nutrient deficiencies on the keto diet.
- Lettuce, including iceberg lettuce, romaine, and butterhead.
- Fermented vegetables like sauerkraut and kimchi.
- For leafy vegetables, such as kale, spinach, chard, and watercress.
- Other vegetables such as mushrooms, asparagus, and celery.
- Cruciferous vegetables, including cabbage, broccoli, and zucchini.
- Appropriate for dairy products keto.
- Fermented dairy products such as yogurt and kefir.
- sour cream.
- Hard and soft cheeses.
- Butter and ghee from herbal farms.
- Heavy cream and heavy whipping cream.
On a keto diet, choose the highest quality you can afford, and choose grass-fed, whole fat, and organic dairy products whenever possible. Avoid low-fat or fat-free dairy products or products that are high in sugar.
Low-sugar fruits
You should eat fruit with caution on a keto diet, as it contains high amounts of sugar and carbohydrates.
- Avocado (a fruit that you can enjoy in abundance on keto)
- Organic berries such as blackberries, blueberries, strawberries, and cranberries (a handful per day)
Healthy fats and oils
Fat sources include health butter from herbal farms, grease, margarine, coconut oil, olive oil, palm oil, and sustainable oil Gelesredat triple. MCT
- Butter and ghee
- mayonnaise
- Coconut oil and coconut butter
- flaxseed oil
- olive oil
- sesame seed oil
- MCT Oil and MCT Powder
- walnut oil
- olive oil
- avocado oil
Forbidden foods in the keto
After we know what the keto diet is and what foods are allowed in it, let's learn about the foods that are prohibited on keto.
It is best to avoid the following foods in the diet keto because of the high content of carbohydrates. When starting the keto diet, clean out your refrigerator and cupboards, donate any unopened items, and get rid of the rest.
cereal
Legumes and grains are full of carbohydrates, so it is better to stay away from them in any Quito system. This includes whole grains, wheat, pasta, rice, oats, barley, rye, corn, and quinoa.
beans and legumes
While many vegetarians rely on beans for their protein content, these foods are incredibly high in carbohydrates. So when you follow any keto diet, avoid eating beans, kidney beans, kidney beans, chickpeas, black beans, and lentils.
High sugar fruits
While many fruits are full of antioxidants and other micronutrients, they contain a high fructose content, which can easily get your body out of the case of ketosis.
Avoid eating apples, mangos, pineapples and other fruits in the Quito system (except for small amounts of berries).
Starchy vegetables
Starchy vegetables, such as fruit, have associated health benefits but are very rich in carbohydrates.
Avoid starchy vegetables such as potatoes, sweet potatoes, and certain types of zucchini, carrots, and white carrots.
drunkenness
This includes but is not limited to sweets, artificial sweeteners, ice cream, juices, soda, and fruit juice.
Even spices and spices such as ketchup and barbecue sauce are usually full of sugar, so be sure to read the labels before adding them to your meals. If you're craving something sweet, try a dessert recipe suitable for keto made from low-sugar sweeteners (such as stevia or erythritol).
Alcohol
Some alcoholic beverages are low in blood sugar and suitable for the keto system. However, keep in mind that when drinking alcohol, the liver prefers to treat ethanol and stop producing ketones.
If you follow keto's weight loss regimen, minimize your alcohol consumption. If you crave a cocktail, stick to low-sugar blends and avoid beer and wine.
Health benefits of keto
After we know what keto is and get to know what is forbidden and allowed in keto, let's get to know its health benefits.
The keto system has been associated with incredible health benefits that extend beyond weight loss. Here are some ways keto may help you feel better, stronger, and clearer.
Keto Weight Loss
Perhaps the main reason for the popularity of the keto system is sustainable fat loss. Quito's system can help significantly reduce body weight, body fat, and body mass while maintaining muscle mass.
Keto to raise endurance levels
The keto system may help improve endurance levels for athletes. However, athletes may take some time to adapt to burning fat instead of glucose to get energy.
Keto for bowel health
Several studies have shown a link between reducing sugar intake and improving symptoms of irritable bowel syndrome (IBS). One study showed that the keto system can improve abdominal pain and overall quality of life in those with irritable bowel syndrome.
Keto for diabetics
The keto system may help balance blood sugar and insulin levels. Lower risk of insulin resistance can help prevent metabolic diseases such as type 2 diabetes.
Keto for heart health
The keto diet can help reduce heart disease risk factors, including improved HDL cholesterol levels, blood pressure, triglycerides, and LDL (associated with plaques in the arteries).
Keto for brain health
Ketone bodies have been linked to potential nerve protection and anti-inflammatory benefits. Therefore, the keto diet may support those with conditions such as Parkinson's disease and Alzheimer's disease, among other degenerative brain diseases.
Keto for epilepsy treatment
The ketogenic diet was created in the early 20th century to help prevent seizures in epilepsy patients, especially children. To this day, ketosis is used as a therapeutic method for those with epilepsy.
Keto for pre-menstruation syndrome PMS
An estimated 90% of women suffer from one or more PMS-related symptoms.
The keto diet can help balance blood sugar, fight chronic inflammation, promote nutrient stores, and crush cravings – all of which may help relieve menstrual symptoms.
How do you know your body is in a ketosis state?
Ketosis can be a gray area, where varying degrees of it exist. In general, it can take about 1-3 days to reach the full ketosis state.
The best way to monitor your ketone levels is through testing, which you can do from home. When you eat on the ketone diet, excess ketones are spread in several areas of the body. This allows you to measure ketone levels in different ways:
- In the urine with a test tape.
- In your blood with a glucose meter.
- On your breath with the bathometer.
Each method has its advantages and disadvantages, but measuring ketones in your blood is often the most effective. Although it is the most affordable, urine testing is the least accurate method.
Supportive supplements in the keto diet
Supplements are a common way to increase the benefits of the keto diet. Adding these supplements along with a full healthy diet plan for keto can help you feel better while supporting your health goals.
External ketones
External ketones are complementary ketones usually, beta-hydroxybutyrate or acetyl acetate that helps give you an extra boost of energy when you follow the keto system. You can eat external ketones between meals or get a quick boost of energy before exercising.
MCT oil and powder
MCT triglycerides are a type of fatty acid that your body can convert to energy quickly and efficiently. MCTs are extracted from coconut and sold mostly in liquid or powder form.
collagen protein
Collagen is the most abundant protein in your body and supports the growth of joints, organs, hair, and connective tissue. Amino acids from collagen supplements may also help with energy production, DNA repair, detox, and healthy digestion.
Micronutrient supplement
The keto diet limits your intake of many foods, which means you may be deficient in some important nutrients.
So if you're on the keto diet or considering trying it, nutritionists say you should consider taking these supplements to replace nutrients you may be missing out on.
Magnesium, calcium, iron, vitamin D, and fiber are some of the most important supplements to take on a keto diet.
Whey protein
Whey or whey protein supplements are among the best-studied supplements to support weight loss, muscle gain, and recovery during the keto diet.
Make sure to choose only grass-fed whey and avoid powders that contain sugar or any other additives that may spike your blood sugar.
Electrolytes
Electrolyte balance is one of the most important components of a successful keto diet experience. Keto can make you excrete more electrolytes than usual, so you have to replenish it yourself, a fact few know when starting your keto journey.
Add more sodium, potassium, and calcium to your diet, or get a supplement that can help support your body.
What is the keto system and is it safe?
Ketosis is a normal, safe metabolic state. But it is often confused with a very serious metabolic condition called ketoacidosis, which is commonly seen in people with diabetes.
No longer the presence of levels of ketones in the range of 0.5-5.0 mmol/liter is dangerous, but it may cause a range of problems is harmful, known as the "flu keto".
keto flu symptoms
Many people are forced to deal with common side effects of short-range similar to the symptoms of influenza when adapted to their bodies with fat as a result of following the Quito system. These temporary symptoms are secondary to drought and low carbohydrate products levels while modifying your body. It can include:
- Headaches
- Laziness
- nausea
- brain fog
- stomach pain
- lack of motivation
Symptoms of keto flu that can result from following a keto diet can often be alleviated by taking ketogenic supplements, which can help make the body's transition into ketosis much easier.
Sample keto meal plans with recipes
If you want to eliminate guesswork when following the keto diet, it is best for you to follow specific plans, especially with regard to meals, as these plans will make it easier for you to follow the keto diet greatly.
You can follow this keto diet plan and shopping list for beginners and enjoy preparing these delicious recipes.
In the end
Starting to follow the keto diet in detail may seem cumbersome work, but after the first weeks have passed, you will get used to it and you will see the amazing results for yourself that are reflected in your health and weight loss.
Keto diet for beginners requires effort in the beginning, but it is worth the results that you will get.
Now it's your turn to start implementing the keto diet
Do you think it is suitable for your lifestyle?
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