Keto Diet for Beginners
Everything You Need to Know to Get Started
We’re sure you’ve all heard about the Keto Craze. It seems as though its the only diet people are talking about these days. The ketogenic diet (or keto for short) is a low-carb, high-fat diet which puts the body into a metabolic state known as Ketosis, hence the name. We want our Citizens to know everything they need to know about this diet, so here is our our Keto Diet for Beginners guide.
Benefits of the Ketogenic Diet
The ketogenic diet is a food approach that focuses on a minimum consumption of net carbohydrates, moderate amounts of protein depending on the needs of each individual and a high consumption of healthy fats, these are the three keys to achieving nutritional ketosis.
There are several reasons why people choose to try the ketogenic diet. It can be really beneficial for people who suffer from chronic conditions, or for people who simply want to be healthier. In fact, the ketogenic diet can bring the following benefits:
- Weight loss
- Decreases the risk of cancer
- Increases muscle mass
- Reduces appetite
- Lower insulin levels
The Different Types of Ketogenic Diet
Based on our starting condition, according to our objectives and our needs, the composition of this type of diet varies.
Standard ketogenic diet: the most common, focuses on the high consumption of healthy fats (70% of your diet), moderate proteins (25% of your diet) and few carbohydrates (5% of your diet).
Targeted ketogenic diet: recommended for those who have particular fitness goals to pursue. With this approach, you eat your entire carbohydrate intake daily in one meal, 30-60 minutes before exercise. The idea is to use energy from carbohydrates efficiently before it destroys our state of ketosis.
Cyclic ketogenic diet: recommended for athletes and bodybuilders. The goal is to alternate a normal ketogenic diet, with fixed days of high consumption of carbohydrates. The idea is to take advantage of carbohydrates to restore the glycogen stores of your muscles emptied during exercise.
High-protein ketogenic diet: this is a variant of the Standard ketogenic diet. The goal is to increase the protein intake by 10% and decrease the fat intake by 10%. If you are on a second level of obesity for example, this can initially help you lose weight, after which you have to follow the Standard ketogenic diet.
The Ideal Foods to Eat in the Ketogenic Diet
Like with many other diets, you can’t eat everything you want when doing Keto. The net carbohydrates consumed must absolutely be minimized (some vegetables are carbohydrates) this means avoid grains, sugar, most fruits, starches, and legumes. You need to consume only a moderate amount of protein according to your needs. What remains is a high consumption of healthy fats in order to force your body to produce energy using fats as a primary fuel source.
What are therefore the fats to start introducing into your diet? Coconut oil, animal sources rich in healthy omega-3 fats such as wild salmon, sardines, anchovies, and krill. Olives and extra virgin olive oil. Raw grass-fed yellow butter. Macadamia nuts, pecans, raw almonds. Various seeds such as pumpkin, sesame, cumin, and hemp. Avocado. Grass-fed meat. Ghee or clarified butter, raw cocoa butter, eggs. Here’s a short list of additional foods:
Foods you can eat on Keto
- Leafy greens
- Low-carb veggies
- High-fat dairy foods
- And much more.
If you want to try this program or any other make sure you do your research beforehand. Understand if this is the best choice for your needs. Reaching nutritional ketosis following a ketogenic diet can be very beneficial but like most alimentation changes, always remember to listen to your body. Have you tried this program? Let us know on our Instagram.