Have you heard of the insane results that people are getting from the Keto lifestyle? From quick weight loss to huge muscle gains. It’s the best diet available if you looking for great results. What is it and how does it work? How do you get started? Is it safe? Below a great guide for the Keto Diet plan for beginners to help you start the Ketogenic diet right!
What is the Ketogenic Diet?
The Ketogenic diet (keto) is an eating plan that features a very low intake of carbohydrates, which are macronutrients found in food. Low carb diets are eating plans that typically lower the intake of carbs to below 100 grams per day, the Ketogenic diet is the most strict of these and limits intake to less than 50 grams per day, preferably starting with 20 grams.
It is most important to understand that keto is not a fad diet, or a temporary solution to weight loss, it is actually designed to be a lifestyle plan that not only results in successful weight loss, but also promotes overall health, energy, and vitality.
It eliminates junk and processed food by definition, as most carbs are just that allowing you to eat clean, whole food for better overall health and wellness.
While some may question how sustainable it really is to drastically lower carb intake, in reality, it is quite easy with the wide variety of whole foods available, and several studies show they offer better results for weight loss than low fat diets, or even low calorie diets.
One of the reasons for this, besides various metabolic processes in the body, is that reducing carb intake naturally regulates the appetite, so people find they eat less naturally because they are satisfied and without starvation.
In general, a keto diet may be ideal for the overweight and obese, diabetics, anyone who needs to improve their metabolic health and for various other health reasons.
Types of Keto Diet Plan
When looking into the Keto lifestyle there are 3 different types of diet plans to help customize to your needs:
- Standard Keto Diet – This is the standard approach to the diet plan with a focus around weight loss through just a diet plan. This plan has some challenges if you are looking to workout in parallel with the workout.
- Targeted Ketogenic Diet – If you are looking to keep the standard diet with several slight changes to allow you to have the energy for moderate workouts. This would be the plan for you.
- Cyclical Ketogenic Diet – If you are looking for weight loss and large muscle gains, this is the program for you. It combines the standard Keto diet with cycles of carbs to keep the Ketosis component, but also give you the carbs for the hard workouts. This is the perfect Keto Diet for Bodybuilders.
What Is Ketosis?
What is Ketosis? The body usually gets its fuel from dietary carbohydrates, that includes foods like rice, bread, pasta, and other grains, together with fruit, sugars, and veggies.
When carbohydrates, specifically starches and sugars enter the body they are broken down into glucose, and used by the body for energy. The hormonal agent insulin then steps in to get rid of glucose from the blood stream and the body either uses it for energy or stores any that is unused. Here is a great article on how to get into Ketosis in 24 hours.
Any glucose that is not instantly utilized as fuel will be sent out to the liver and muscles to be kept as glycogen as a fuel reserve, and any unused glycogen in the muscles, such as through workout or energy expenditure turns to saved body fat
For individuals with a carbohydrate level of sensitivity or those with insulin resistance it’s a grim outlook that can cause obesity and type 2 diabetes …
High carb diet plan = high glucose in the blood = high insulin = high quantities of body fat.
How Does Ketosis Help You?
An alternative source of fuel for the body is its own body fat, this procedure is triggered when the intake of carbs is restricted, and their sources managed, the body goes into a state called lipolysis, the most effective biochemical path to weight loss and a scientifically tested option to the body utilizing or needing glucose for energy.
Lipolysis happens as the body begins to burn the body’s own fat stores for energy instead of dietary carbohydrates and the by-products of this weight loss process are ketones and so ketosis is the secondary process of lipolysis.
When you get rid of carbohydrates, the body is forced to utilize its fat stores instead, which literally develops into a fat burning device. Ketones are the byproducts of ketosis and supply fuel for the body.
The only true exception to the body not requiring glucose for fuel is ketones. Ketosis not just offers appropriate energy for the cells within the body, it likewise fuels the brain and other organs just as glucose from carbs does BUT, unlike exactly what may happen during making use of glucose, ketosis does not keep fat, and actually allows the body to burn stored fat for fuel.
This is the reason that low carb diets are so popular and have actually allowed countless people to lose weight and keep it off.
Low Carbohydrate Diets
There are cases where physicians will induce ketosis to clinically step in for various conditions, like epilepsy and diabetes. This includes a patient being put on a low carb diet plan, such as the Ketogenic diet plan to increase fat and protein intake to provide fuel for energy, while decreasing card intake.
WebMD discusses that begins when consumption is limited to less than 50 grams each day.
The ketogenic lifestyle and the Atkins diet are two of the most popular strict carbohydrate consumption plans.
One of the greatest benefits of low carbohydrate diet plans and using fat for fuel is that this kind of consuming significantly regulates the appetite, so there is no hunger or out of control appetite and irregular cravings become a distant memory. Among the factors for this is that carbs set off blood sugar level spikes that can ruin cravings and cravings.
A research study by the Academic Department of Surgery, Consultation, and Training Center at the Faculty of Medicine situated at Kuwait University put it to the test. They took 83 obese clients (39 males, 44 ladies) and over 24 weeks studied the outcomes of a low carb diet plan.
The topics were given carbohydrates in the form of green veggies, and salad. In the end, the topic’s glucose levels, cholesterol levels, weight, and BMI numbers all fell. Keto friendly fruits are also a good option!
With most low carb diets, Protein place a big role in how effective the diet will be for you. This is the same with the Keto lifestyle, but if you eat to much protein, it could have a negative effect on your diet. So read this to learn more about how much protein you should eat of the Keto Diet!
Low Carb Wins Over Low Fat
The ketogenic diet plan has been around for decades, and while the medical community has actually long thought that a diet high in fats would trigger weight gain and increase the threat of heart disease, many studies and randomized trials have revealed low carb to actually be more reliable in not only the quantity of weight lost, but in reducing markers and risk factors for heart disease. Here is a good article on how to start the keto diet.
Numerous specialists now recommend that the public ought to be more mindful of their carbohydrate intake versus their fat intake, because obesity rates in US adults have actually increased throughout the very same time that fat consumption was decreased and carbohydrate intake increased.
The Keto Flu
Some people may experience keto flu when they start a low carb diet plan. While not everyone will fall prey to it, you need to know the symptoms: drowsiness and tiredness, brain fog, queasiness, headaches and indigestion.
It does not last long and to be sincere, a lot of modifications in diet result in similar side effects so it is to be expected.
The very best way to reduce your signs is by increasing salt intake with 2 cups of broth day-to-day or utilizing soy sauce over food to re- balance electrolyte levels in the body. The symptoms will likely vanish within a few days and you will be on your way to ketosis success.