7 Ketogenic Diet Rules For Beginners
The ketogenic diet becomes more popular around the world day by day. The new forms of healthy living and taking care of your body and wellbeing have never been so approachable and, if you have doubts about starting the keto diet, or you don't know how, we are going to help you well.
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In this article, we will describe the essence of keto diets based on the 7 most important rules to follow for each beginner who wants to use the keto diet benefits for good.
First, we will explain what the keto diet actually is. The keto diet (short from ketogenic) is a diet that is low in carbohydrates, moderate in protein, and very high in fat. This diet becomes worldwide popular because of its practical use that covers different target groups. For example, keto diets are excellent for people who struggle with neurological conditions (it is a useful diet for kids with epilepsy), type 2 diabetes, some cancer types, etc. The best thing about the keto weight loss diet is that everybody is good to give a try. People who struggle to lose weight using different diets for a long time often switch to the keto diet because of its fast and permanent results.
The way keto diet works is actually simple. As you already know, each living being's life is driven by energy. The natural way the human body produces and uses energy is through the process of using glucose. The keto diet forces the body to use fat instead of glucose (sugar) for energy production. This process creates byproducts in the form of ketone bodies which are additional 'springs of energy' for the human brain. Namely, nutritional ketosis is active when the above-mentioned process is continuous and constant as the body enters a state of utilizing fats for energy.
In addition below, let's check the absolutely must-know keto diet rules which are the constructive basis of all keto weight loss plans.
1. Plan your meals ahead
Planning things is crucial for success. First of all, you don't need to feel any pressure at all. Feel free to create your own dynamic in which you will never be put in a position of starving or constantly avoiding certain foods. You will manage your keto snacks to control the state of ketosis in your body. Anyways, having a plan significantly helps in keeping a good routine which is important for any diet.
2. Limit carbs to 50 Grams per Day
Carbs are playing a vital role in the ketogenic diet. If you want to properly follow keto diets your carbs consumption must be limited to 50 grams per day or even less. This should not be an issue as you need to change the main source of carbohydrate intake. For instance, fresh fruits will substitute grains, sweets, bread, etc.
3. Eat plenty of healthy fats
Every keto diet beginner must be fully aware that during an ongoing diet the body uses larger amounts of fats instead of glucose to create energy. Because of this, it is important to use healthy fats during the process, such as monounsaturated and polyunsaturated fats. These fats are good for the body and promote overall health minimizing the risk of strokes or heart diseases. Below you can check examples of monounsaturated and polyunsaturated fats in specific ingredients:
Monounsaturated fats (2)
- Sesame oil
- Olive oil
- Avocado oil
- Peanut oil
- Safflower oil
- Peanut butter
- Avocados
- Many nuts and seeds
Polyunsaturated fats (3)
- Soybean oil
- Sunflower oil
- Corn oil
- Walnuts
- Tofu
- Sunflower seeds
- Soybeans
Saturated fats (4)
- cheese
- beef
- palm oil
- palm kernel oil
- butter
- coconut oil/ coconut butter
- animal fat
- lard and cream (such as cream cheese)
4. Eat protein in moderation
The basic role of protein consumption in keto diets is to maintain a good balance as it is a major component of each balanced diet. On the other hand, is it extremely important to know that you must keep the proteins in a moderate amount. Protein on the keto diet can be converted to glucose. The recommended intake per person is 0.8g/(kg body weight) per day.
5. Focus on Non-Starchy Vegetables
Be aware that starchy vegetables are not useful for your keto diet nor make a good keto snack. Below are the starchy vegetables that you should stay away from:
- Potatoes
- Winter squash (butternut, acorn, spaghetti, pumpkin)
- Corn
- Peas
- Beans
The rest of the vegetables are not listed as starchy ones. The non-starchy veggies do not contribute many carbs to your body, so you will be able to easily maintain the carbs intake during the day. These kinds of veggies are carrots, lettuce, asparagus, cucumbers, broccoli, cauliflower, celery, green beans, jicama, mushrooms, eggplant onions, okra, radishes, zucchini, snap peas, and peppers. It is good to know that these veggies are not contributing to the production of high levels of glucose which additionally helps the ketosis process.
6. Try Intermittent Fasting With Keto
The overall state of ketosis can be properly aid by controlled intermittent fasting. This means that your fasting must follow a set period of time (i.e. >8hours) in which you neglect the hunger to utilize the fat stores of energy. Correct and precise schedules of daily intermittent fasting will show results in the long run such as increased energy, improved brain function, and healthy weight loss.
7. Know-How to Get Over 'Keto Flu'
If you properly follow the keto diet and you are fully dedicated to the process, you might face some symptoms that some may find unpleasant. Because of the rapid and radical changes in the way the body functions during the energy-production and usage process, a cluster of symptoms may appear. These symptoms are usually mild such as fatigue, nausea, gastrointestinal discomfort, brain fog, dizziness, etc. All of the above may last from 1-4 weeks in duration.
Q&A
In the end, we will share the most common tips for keto diet beginners according to the most frequently asked questions:
How Do You Get Over the Keto Flu?
Staying constantly well-hydrated is the main factor in dealing with keto flu symptoms. By replenishing your body with adequate electrolytes you will significantly boost your overall physical well-being. Also, supplements with medium-chain triglycerides (MCT) such as MCT oil will improve your adaptation to ketosis and are very useful for keto diet beginners.
What Is Not Allowed on Keto Diet?
To begin your journey with the keto diet first you need to get rid of all the processed food in your fridge. By doing this, you will lower your temptation for 'unproper' food and stay true to the process. The next thing you should do is make/use a good diet plan for each of your meals during the week. Also, try to find support and motivation from those who are close to you and you see them on an everyday basis such as your family friends, co-workers, etc.
Why is Keto Diet Bad? Or Is It Healthy?
The keto diets are true refreshment in the world of nutritionism. This means that we have less evidence-based researches to support each claim or review the efficiency of the keto diet. We can tell with certainty that keto died shows results in lowering the effects on total cholesterol which improves your cardio. On the other hand, the process of ketosis does not come naturally, so changes are often stressful for each organism. If you don't feel good or want further consultations, feel always free to call a doctor.
2 Comments
Tanja
2020-10-26Comment content
Tanja Gjorgjevikj
2020-10-25hgjb