Keto Diet - Simple Guide For Everyone

By Author: Manoj Kumar
Total Articles: 2
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What is the keto diet?
The diet which contains a low-carb, higher-fat, and moderate-protein is a keto diet or ketogenic diet.

What are the health benefits of the keto diet?
Ketogenic diets are linked to an array of health benefits,
● Speed up weight loss
● Reduces acne
● It may help prevent certain cancer
● Therapeutic for several brain disorders
● May improve heart health
● Reduces seizures
● Reduced inflammation
● Increased Energy
● Increased mental clarity and focus
● Reduced Cravings
● Consistent moods
● Decreased appetite
● Improved fitness ability
● Better skin
● Controlled and stable blood sugar
● Improved blood markers
● Reversed PCOS
● Normalized Menstrual Cycle
● Anti-aging affects

What is ketosis?
Reducing the consumption of carbs in your daily intake puts your body into a metabolic state called ketosis. In the process of ketosis, the person has toreplace carbohydrate with fat, which helps him/her to lose their weight drastically because; ...
... body becomes incredibly efficient at burning fat for energy.
With the help of keto diet, your body starts burning fat instead of glucose. By producing ketones and using them as fuel; also known as being in “Ketosis.”

Your body meanwhile in this process becomes a “fat-burning machine.”
As we mentioned before Keto is short for Ketogenic which is a diet that is low in carb, moderate in protein, and high in fat.
(Now not to be mistaken for high fat) Keto is not eating bread and butter all day. Quite the opposite of it. Fat is a source to keep you full.
When carbohydrate intake reduces purposefully in the body, the liver starts producing ketones and uses them as energy. Usually, our bodies tend to use glucose for fuel. Once they are reduced, it turns to fat.

Keto diet plan for beginners First of all, we would like to advise don’t get overwhelmed with the word ‘DIET’. People find it very difficult that being on a diet means something that you have to starve for day-night but the keto diet is not at all about starvation.
If you are new to the keto concept you must have asked a bundle of questions to Dr. Google and finally landed on our page to get clarified. We assure you that you will get a keto diet explained in a good manner.
Secondly, you should consult with your medical professional. Keto diet does not work for everyone. People who have kidney damage, suffering from heart disease, pregnant or nursing women, and people with type 1 diabetes, pre-existing liver or pancreatic condition, and anyone who has undergone gallbladder removal shouldn't attempt the Keto diet.
Third, what should be the amount of carbs, fat, and protein in a keto diet. The ketogenic diet typically reduces total carb intake to less than 50 grams -20 grams a day. Generally, most of the ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.

Keto diet food
Carbohydrate keto diet foods:
● Tomatoes
● Broccoli
● Cauliflower
● Spinach
● Green Beans
● Cucumber
● Bell peppers
● Zucchini
Protein keto diet foods:
● Chicken, dark meat if possible
● Salmon
● Sardines
● Tuna
● Shrimp
● Lamb
● Eggs
● Natural cheeses
● Unsweetened, whole milk plain Greek yogurt
● Whole milk ricotta cheese
● Whole milk cottage cheese
Fat keto diet foods:
● Olive oil
● Avocado oil
● Olives
● Flaxseeds
● Chia seeds
● Pumpkin seeds
● Sesame seeds
● Hemp hearts
● Coconuts
● Nuts
● Natural, no-sugar-added nut butter
What to Avoid in a keto diet?
● Beans, peas, lentils, and peanuts
● Grains, such as rice, pasta, and oatmeal
● Low-fat dairy products
● Added sugars and sweeteners
● Sugary beverages, including juice and soda
● Snack foods, such as chips and crackers
● Almost all fruits, except for lemons, limes, tomatoes, and
small portions of berries
● Starchy vegetables like, corn, potatoes, and peas
● Almost all types of alcohol, including wine, beer, and
sweetened cocktails.

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