Guide to the Ketogenic Diet: What Beginners Need to Know

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So, you have also heard about one of the most happening diet plans that have made celebrities, as well as common people, go gaga over it. You might have known it through a magazine that says Kourtney Kardashian is an avid keto follower, or maybe your friend raves about its benefits all the time. Whatever is the case, now you want to try it to see if it is really worth the buzz. 

Different studies show that the ketogenic diet is not only the best in weight loss; it may also show benefits against some diseases, like cancer, epilepsy, Alzheimer’s and diabetes.

However, switching to a keto diet is not all about waking up one morning and making an announcement: From today, I am a keto person. I wish it was that easy, but it isn’t. You need to know about a few things before adopting a ketogenic diet.

Here is a guide for you to ensure your smooth transition to keto diet:

How the Keto Diet Works?

Before telling what is a keto diet and how it works, here is a warning alert for pizza and pasta lovers: this road is going to be tough for you. It is because the ketogenic diet is all about cutting on your carb intake and plugging in high-fat food items.

What happens is that your body initiates the ketosis process when you rely only on fats and limit carb intake. Ketosis starts when your body burns fat instead of carbohydrates to produce energy. It takes almost 7 days for your body to go into ketosis phase after cutting on carbs.

There are also keto supplements for those who want to trigger ketosis process in their body without ditching their love of life pasta.

Know the Keto Ratio:

Another important thing you need to know before jumping onto a ketogenic diet is that you should only take 5-10 percent of carbs, while 75-80 percent goes to fats. The remaining percentage is for proteins.

Here, 5 to 10 percent means that your carb intake shouldn’t increase over 30 grams per day. It means that even two bananas can harm your whole diet plan. You must keep your diet low carb because only the absence of carbohydrates can force your body to persist in the state of ketosis where the body burns fats for energy. If the set percentage of carbs will increase in the body, it will again switch back to the starch burning state instead of burning fats. So, knowing and sticking to the nutrition ratio is very significant in the ketogenic diet.

Food to Add into Your Chart:

Preparing a keto diet chart isn’t rocket science. You should remember only one formula while setting your diet chart: no starchy food. That’s it. Full stop. Other than that, you can eat anything and everything.

Unlike other kinds of diet plans, high-fat foods are welcomed here because higher the fat faster will be the ketosis process. So, eat cheese, dairy products, seafood, veggies (except sugary and starchy vegetables, like beets, yams, potatoes), avocado, eggs, etc.

There is also no rule that you should reduce the amount of your food. In fact, if it is high-fat food, eat as much as you want.


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