Are you also tired of trying new diet plans every day? The worst part is when you try a new diet plan, none of them seem to work for you. It happens to many people. The main thing where you might be going wrong is your strategy to lose weight. If you are looking to lose weight, then the first thing you need to burn is fat. According to our biological makeup, the body first burns carbs. So the wisest thing to do is cut down carbs; when your body does not have enough carbs to burn, it will automatically take up burning fat to fulfill its energy requirements. The diet plan based on this process is known as the keto diet, and it has gained a lot of popularity. In this article, we will look at the keto diet for beginners in detail.
What Is The Keto Diet?
The Keto diet is basically a diet plan based on burning fat and fat intake. It involves consuming 65% fats and 30% protein intake on a daily basis, with at most 5% carbs. This is the reason the keto diet is also known as a low-carb diet. The keto diet for beginners is not harsh. It can contain up to ten percent carbs with daily exercise, and afterward, you can cut down on the carbs and just rely on fat and protein without much physical exercise.
The Biological Process Behind It
The biological process behind this diet is actually the process of ketosis. The word keto is short for ketones. Our body is made to burn glucose to make energy, so when there are not enough carbs, the body has to make energy, so it chooses an alternative pathway. In this pathway, the liver turns the fats into ketonic bodies, and these ketones are then processed to convert them into energy for body processes. This entire process is called ketosis. Other ways to encourage ketosis are by fasting, but it might be challenging for some people. So they opt for a keto diet.
People Who Should Avoid The Keto Diet
The Keto diet does not have noticeable side effects, so almost any person can opt for the keto diet. However, there are some people to whom the keto diet might not suit. They are:
- People who take medications for blood pressure should not undertake a keto diet.
- People who use artificial insulin or who are chronic patients of diabetes should also avoid the keto diet because it will contradict their medication and requirements.
- Pregnant and breastfeeding mothers should not do a keto diet because they require a lot more nutrition that the keto diet might not be able to fulfill.
4 Types Of Keto Diet
There are different types of keto diets, depending on which suits your needs.
1. Standard Keto
It is the basic keto diet with fats and proteins and almost 20 grams of carbs per day.
2. Cyclical Keto
In this diet, you strictly follow a keto diet for five days of the week and two cheat days. You can eat almost 150 to 170 grams of carbs in those days. It is preferably the keto diet for beginners.
3. Targeted Keto
In this diet, you eat more carbs and then burn them by exercising. It is mainly for those planning to build muscle mass.
4. Dirty Keto
Dirty keto is that you fulfill the requirements of fats and proteins in the daily intake, but it does not matter what the source of those fats is. It can be fast food or any other unhealthy source. It is not that effective.
How To Start the Keto Diet?
If you are just starting the keto diet, do not go too hard on yourself. The keto diet for beginners is somewhat lenient. You can either eat more carbs per day along with the required fats and proteins, or you can take two cheat days between your diet days per week. For me, what worked best is when I started was I slowly cut down the number of carbs in my diet. If you cut them out completely all of a sudden, you are more likely to get keto flu.
What Foods To Eat On The Keto Diet?
Now I will not go into the details of what to eat on a keto diet, but I will give a basic overview of what is right to consume when on a keto diet. The most important item that has no carbs but just good fats and protein is meat. Try eating red meat, seafood, butter, olives, eggs, cheese, berries, and a few vegetables. The easy way to know which vegetables to avoid is to cut out vegetables that grow in the ground or on the surface, for example, potatoes. They have a lot of carbs in them. As for the drinks, try sticking to black coffee, tea, smoothies, sparkling water, and plain water.
What Foods to Avoid On The Keto Diet?
The foods you should avoid are bread, rice, potatoes, fruits except for certain berries and all sorts of sweets. Make sure you cut off completely the intake of beer and wine. Red wine in small quantities is acceptable. All the processed food and processed snacks are usually high in carbs, so try avoiding such foods.
How Do You Know Your Body Is In Ketosis?
Once you have started the keto diet, how do you know it is working for you and your body? For some people, ketosis starts after two to three days, while for some people, it begins after two to three weeks. It depends on the person’s body type. Most people observe lightheadedness and keto flu after their body has taken up to the process of ketosis. Once you are in Ketosis, you will feel fewer cravings and be less hungry. You will also get rid of dizziness and have increased energy. It is when you know that your body has started the process of ketosis, you will adjust to it. Another very visible change is in your breath, known as keto breath. Your breath will start smelling fruity, and your throat may feel dry of thirst. When you start in ketosis, you might experience increased urination.
8 Must-Know Benefits Of Keto Diet
There are countless benefits to the keto diet. Some of them are:
- You will lose weight without any extra effort. It does not make you weak rather, it is a harmless process.
- It will help you control your appetite and cravings.
- It can be very beneficial for type-2 diabetes and controlling sugar levels.
- You may endure more physical capabilities, so you may become more active.
- It can improve your mental performance. The ketones provide fuel to your brain, which in turn increases your brain function.
- It also can help to cure brain diseases and Alzheimer’s disease.
- It can reduce seizures in epileptic patients.
- It is also found that the keto diet can reduce the chance of cancer.
2 Major Side Effects Of The Keto Diet
Although the keto diet is safe for most people, there are some initial side effects to it the keto diet for beginners. Some of them are as follows;
- You might feel hungry during the first few weeks, and there may be increased cravings.
- There may be electrolyte and mineral imbalance due to changes in diet, so try taking mineral supplements and drink as much water as you can.
- Some people might experience keto flu in the beginning, but you will get rid of it once your body gets accustomed to the whole keto diet and ketosis.
Does Keto Flu Affect The Keto Diet For Beginners?
Most of the people who start the keto diet experience keto flu. It is an indication your body is working towards the process of being in ketosis. It happens because carbs increase water retention in your body, and when you cut off carbs, your body loses water, which makes you short of minerals and water, and, as a result, it dehydrates you. The main symptoms of keto flu are:
- Brain fog
- Lack of concentration in any task
It soon disappears once your body gets accustomed to the change. In the meantime, when you feel this situation, you can minimize it by taking broth once or twice a day. It fulfills your body’s minerals and water requirements.
Things That Might Be Risky While Keto Dieting
There are some negative effects of the keto diet and some health risks, which you should discuss with your doctor if you are planning to stick to this diet plan for any length of time. The main risks are low protein in the blood, kidney stones, extra storage of fats in the liver, and the deficiency of some nutrients in the body. These are some of the general risks. However, if you are on any type of medication, then you should discuss things first with your doctor prior to starting the Keto diet. Your doctor might suggest changes to the diet plan to fit your specific needs. Especially when you are on medications for type 2 diabetes, the keto diet might lead to a condition known as diabetic ketoacidosis. This is a very common health risk so consult your doctor first before taking any action.
Is The Keto Diet Budget-Friendly?
Some people believe that the keto diet is expensive, and I cannot completely deny this statement. After all, healthy food costs more than junk food, but you can make it budget-friendly. Try taking more raw foods and preparing your meals at home. One thing about home-cooked food is that it is healthier, and you can more closely monitor the amount of food you are eating. So, skip those takeout and delivery foods because one cannot trust them completely. Cook your own foods, and you will find it more budget-friendly; rather, it can cut down your total overall expenses as well.
Keto Diet Controversies
Where there are many good things about the keto diet, at the same time, many people are making up myths and controversies about it. So if you are just starting off with the keto diet, do not fall for these controversies. Some people believe that it will destroy your bones, liver, and kidneys, which is completely wrong. Many people say that your brain will stop working due to the lower fuel supply. This is completely absurd.
The last and most common controversy is that the keto diet will cause ketoacidosis, but it is certainly not the case because it is never caused by the keto diet but by other medical reasons. So here we have busted most myths regarding the keto diet.
Some Tips And Tricks For Beginners On The Keto Diet
Getting on a keto diet can be difficult, especially when you are just starting out. I will not go into details, but you should follow some tips and tricks if you are just starting the keto diet for beginners. It will help you in choosing the right food items.
- When buying prepared food items, make sure you read the labels which indicate the percentage of fats, carbs, and proteins. It is the easiest way to choose foods that will fit into your diet.
- Plan your meals before the week starts, so you don’t have to spend much time contemplating what to eat.
- Take aid from keto diet cookbooks, apps, and recipes on YouTube on how you can prepare delicious meals for yourself.
- When going someplace to spend time, especially like social gatherings, bring food with you so that you do not have to eat the foods there.
- When running out of time, buy frozen keto foods so you can prepare them quickly.
The keto diet for beginners is not such a big deal. Keep yourself motivated, and you will soon get accustomed to it. Write down what your goals are with your body; it will help you lose weight; maintain your weight, and even build muscle mass. Select the perfect keto diet for yourself. Do not ever fall prey to what others say just to be negative, know the facts. Keep at it, and you will feel the difference and see results.
I hope you find this article on Keto Diet For Beginners helpful. If you have any questions or comments, please ask them in the section below.