Ketogenic Diet for Weight Loss: The Ultimate Keto Guide For Beginners

Ketogenic Diet for Weight Loss: The Ultimate Keto Guide For Beginners

keto diet for weight loss

Thinking Of Trying the Ketogenic Diet for Weight Loss?

Here’s the Beginner’s Guide to the Keto Diet That You Should Know!

Eating all the fat you want normally sounds like a pleasant or enjoyable way to lose weight – but is it worth sacrificing carbs?

This Keto Diet for beginners (guide) was designed to help you kick-start your weight loss and get you into Ketosis!

This blog depicts the basics of the Ketogenic diet for weight loss, what it is, how to get started, what are the benefits and its side effects.

If you are reading this blog, then the chances are you’ve heard some pretty big claims about the Ketogenic diet like…

Keto diet burns fat fast!

It fights diseases and turbo-charges your energy!

Celebrities like Halle Berry and Jersey Shore rave about the low-carbohydrate diet.

On Instagram, the celebrities have shared Keto recipes and tips that helped him shed pounds.

But the question is… is all this hype too good to be true?

The same is the case with diets, underneath all the initial excitement, there’s a gut check.

So here’s everything you should know if you’re a beginner to the Keto diet and want to determine if it’s worth sacrificing carbs.

Let’s get started…

 

What is Keto Diet?

Ketogenic is actually a term used for a low-carb diet, just like the Atkins diet. Here the basic idea is for you to get more calories from fat and protein and less from carbohydrates.

You usually cut back most of the carbs that are easy to digest, like white bread, soda, sugar and pastries.

The Ketogenic diet is a very high-fat, low-carb diet that shares many similarities with the low-carb diets and Atkins.

It involves extremely reducing carbohydrate intake and replacing it with fat. This reduction in carbs keeps your body into a metabolic state known as Ketosis.

When this process occur, your body becomes incredibly efficient at fat burning for generating energy.

Further, it also turns fat into Ketones in the liver, which can further supply energy for the brain.

The regular intake of Ketogenic diets can cause massive reductions on insulin levels as well as blood sugar.

Here’s the deal: Ketogenic diet is a high-fat, low-carb diet. It reduces insulin levels and lowers blood sugar, and shifts the body’s metabolism towards fat and Ketones and away from carbs.

 

How Does Ketogenic Diet Work For Weight Loss?

The Keto diet aims to stimulate your body into using a different type of fuel.

The Ketogenic diet relies on Ketone bodies (a type of fuel that liver produces from the stored fat), in spite of relying on sugar that comes from carbohydrates such as fruits, vegetables, and legumes.

Burning fat seems like an ultimate way to lose pounds. But, getting the liver to make Ketone bodies is a bit complicated:

It requires that you take yourself away from consuming carbohydrates, fewer than 20 to 50 grams of carbs per day.

Typically, it takes a few days to reach a state of Ketosis.

Consuming too much of protein can interfere with Ketosis.

What can you eat on the Keto diet?

 

What Can You Eat On The Keto Diet?

A Keto diet weight loss success requires that fat which includes 60 to 80% of your total calories. .

Crabs make up about 10%, while 20% comes from protein. Generally speaking, in order to maintain Ketosis, it’s recommended to keep carb intake between 20-30 grams per day.

That’s the equivalent of about half a medium bagel.

According to Spencer Nadolsky, D.O. (author of The Fat Loss Prescription), although it sounds like Atkins, but, Ketogenic diets tends to be more severe in carb restriction and contains a more moderate protein restriction.

Even though, you can eat bacon on a Keto diet, the rest of the variety is limited.

Starchy vegetables such as corn, potatoes, and squash are a rich source of carbohydrates.

Same is the case with most foods (except Milk, beans, rice, pasta, bread)

However, bacon is a heavily processed food. It  increases the risk of heart disease and cancer, so you may not want to eat it at every meal.

Keto dieters should eat plenty of low-carb vegetables (like red bell pepper, kale and cauliflower) to stay as healthy as possible.

The rules for Keto diet plan for beginners, impact more than just mealtime, too, since alcohol, sodas, and juices will knock you out of Ketosis.

Take a look at the sample day on a Keto diet food list:

Breakfast: 1 to 2 Tbsp olive oil, 1/2 avocado, 4 eggs

Lunch: 1/2 bunch asparagus with 1 to 2 Tbsp butter, 4 oz baked salmon with 1 Tbsp olive oil

Dinner: 2 oz macadamia nuts, 2 cups spinach with coconut oil, Rib-eye steak

According to the Centers for Disease Control and Prevention, most men consume nearly half of their calories from carbs. It means cutting your intake to less than 10% will be a challenge.

Now,

Are the Keto benefits worth scaling back on all that starchy goodness?

Take a look…

 

Benefits of Ketogenic Diet

Some Keto dieters believe that eating fewer carbs may boost mental as well as physical performance, lower blood sugar, and regulate appetite.

Numerous studies have shown that the Keto diet can decrease seizures for children with epilepsy.

But according to Harvard Health Publishing, there’s no evidence indicating that Keto helps with other brain disorders or improves mental cognition.

On the other hand, some studies show that Keto may lower blood sugar for people suffering from type 2 diabetes, but there’s not enough long-term research to determine whether it’s effective and safe for diabetics.

Dr. Konstantinos Spaniolas, Associate Director of the Stony Brook Metabolic and Bariatric Weight Loss Center in New York made a statement regarding Ketosis.

Here’s what they said,

there’s no question that Ketosis does work in the short term.

According to a research, lots of men have reviewed that the Keto diet helped them shed extra amount of calories by reducing cravings.

Unfortunately, Ketogenic diets don’t have any long-term data as compared to other diets.

In an Italian study in 2015, people who were on Keto diet lost 26 pounds in 3 months.

While about half of the volunteers stayed on the Ketogenic diet for 1 year but lost little weight in the next 9 months.

In a Spanish study conducted in 2014, people who followed a very-low-calorie Ketogenic diet lost an average of 44 pounds in a year.

On the other hand, one third of them dropped out, because it was too hard to maintain.

But, according to a paper published November 14 in BMJ, there’s evidence that low-carb diets may increase metabolism.

Researchers found that obese or overweight adults who lowered carbohydrates and added more fat into their diet plans managed to burn about 250 calories more each day compared to people who were on high-carb, low-fat diets.

The study is quite impressive because it’s the most expensive, largest and controlled study of its kind.

To make this study successful, approx. 164 overweight adults followed diets made up of 20, 40 0r 60% carbohydrates.

Do you know what makes this research unique!

Well, all the participants were supplied with breakfast, lunch and dinner. It means the food quality among the people in each group was consistent.

The researches indicates that losing weight isn’t just a matter of counting calories.

In addition, the studies challenge the belief that all calories are the same to the body.

It also suggest that low-carb diets also reduces hunger, which could help with weight loss in the long term.

 

Keto Diet Side Effects

In one study, the researcher found that people who kickstart their diet often develop “Keto Flu”. This makes their bodies habituate on fewer carbs intake.

Talking about its side effects, you may experience muscle cramps, headaches, fogginess, nausea, and fatigue.

These symptoms last about a week, however by getting ample sleep and staying hydrated will help with cramps and exhaustion.

Besides from this Keto Flu, you may experience a few other unpleasant mild side effects.

Acetone – yes, it’s an ingredient of a nail polish remover – is also one of the compounds found in Ketones, so your breath may be stinker compared to normal.

It can also make your pooping difficult since cutting carbs will lower fiber intake, but a fiber supplement will help keep you regular.

 

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Erica Clark
Erica Clark is an award-winning dietician, having worked at many NHS trusts across London and South East. She is passionate about the Nation’s health and enhancing lives through good nutrition. She thus writes blogs on weight loss & Healthy Diet. According to her, dieting does not work in weight loss, but making a commitment to change your life for the long haul leads to weight loss. Get Me on Social Channels:  Twitter Google+ LinkedIn

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