The Complete Ketogenic Diet for Beginners

The Complete Ketogenic Diet for Beginners explores the principles of a ketogenic diet, which implies eating little to no carbs, and introducing multiple sources of fat in your daily meals to boost your metabolism and lose unwanted weight.

The ketogenic diet promotes a state of ketosis. It implies having your body transition from using carbohydrates as its primary source of energy to using its own supplies of fat instead. Therefore, ketosis will have you burn fat and lose unwanted pounds. Other benefits include an improved heart rate and reduced cholesterol levels. To enter this metabolism state you’ll have to rely on fat more than ever before in your life!

Keep in mind that this diet will only work if you let go of carbs for good. Otherwise, you’ll just find yourself eating astronomic amounts of fat and keeping your carb levels as before, which will in turn make you gain weight. Another benefit of ketosis is that your body regulates its insulin levels. You’ll no longer have those ups and downs in your glucose level. That’s because you no longer ingest carbs that causes it to spike. The result? Improved energy levels!

So, what’s left? In a nutshell, fats and proteins. In fact, only 5% of a keto diet can contain carbs. For an average adult consuming 2,000 calories a day, that’s roughly 25 grams. Moreover, the fats and protein must come from healthy sources. So avoid trans fats from industrial foods such as different types of spreads, bakery products, microwave-ready meals, fried foods, and other highly processed edibles. Instead, opt for nuts of all kinds, fish, lean meat, avocados, seeds, and other healthy sources of fat and protein which pack lots of nutrients.

Keto has plenty of benefits. But in order to reap them fully, you’ll have to go through the initial phase that comes after reducing carbs and introducing more fats into your diet – the “keto flu”. Essentially, it’s similar to common influenza. You will experience coughing, headache, and feelings of numbness or fatigue. But it’ll all go away soon. However, your breath may start to smell funny, and your urine may look a bit odd. This is a cause of ketone secretions. These side symptoms of the keto diet are far from pleasant, yet they’re something that everyone adhering to this new lifestyle must go through. To help yourself go through them, think of the huge benefits, like rapid weight loss while eating your favorite fats guilt-free! To enter ketosis, you’ll have to reconstitute your diet to contain 65-70% fat, 20-25% protein, and roughly 5% carbs. Therefore, eating bacon and cheese together is totally fine, and in fact, recommended! However, you’ll have to give up foods…