keto-diet-for-beginners

WHAT IS KETO DIET FOR BEGINNERS?

The term “KETO” is defined as the low-carbohydrate diet and high fat which keeps our nutrition centers on fatty foods. The keto diet was started in the 1990s and the interest in following the diet has reached a certain level in the past couple of years.

The Keto diet was initially used as a way to help people with seizures and it also prevents epilepsy and diabetes. It became so popular because of its short-term weight loss benefits. But before following the Keto diet we should properly consult with doctors because it may not be safe for people who are suffering from thyroid or gallbladder. Also, there are different types of Keto diets, and it’s your own choice whether you follow the diet or not.

KETO FOOD LIST FOR BEGINNERS

The food list for keto beginners are listed below :

FRUITS AND VEGETABLES                  

CAULIFLOWER ( KETO DIET FOR BEGINNERS )
  • Cucumber                                       
  • Blueberries
  • Bell pepper 
  • Cauliflower
  • Broccoli 
  • Spinach  
  • Eggplant 

MEAT AND FISH 

Organic chicken ( KETO DIET FOR BEGINNERS )
  • Tuna
  • Salmon
  • Organic chicken 
  • Grass-fed beef 
  • Sardines

DAIRY AND EGGS

Dairy and Eggs ( KETO DIET FOR BEGINNERS )
  • Almond milk 
  • Coconut milk 
  • Eggs
  • Sour cream 
  • Quark

FATS AND OILS

keto-diet-for-beginners
Avocados oil ( KETO DIET FOR BEGINNERS )
  • Avocado oil
  • Coconut oil
  • Hazelnut oil
  • Extra-virgin oil 
  • Grass-fed ghee 

SNACKS AND SPICES 

Flax seeds ( KETO DIET FOR BEGINNERS )
  • Flax seeds
  • Chia seeds
  • Nutritional yeast 
  • Olives

FROZEN FOODS

Frittatas ( KETO DIET FOR BEGINNERS )
  • Cauliflower rice 
  • Frittatas
  • Cauliflower pizza 

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KETO DIET BENEFIT FOR WEIGHT LOSS

The reason Keto became so popular is because of its short-term weight loss benefits. It is one of the most beneficial and effective ways of losing weight and also the best way of preventing ourselves from different kinds of diseases.

Many doctors have recommended it to help people who are suffering from epilepsy and diabetes but now people take it as a factor of losing weight.

Keto helps us to lose weight by keeping our body into ketosis means when you eat carbohydrates, your body produces ketones for energy. Ketones are formed in the liver from fatty acids which are found on our own body fat or in food that make the liver actually burns fat to make ketones. Our body transmutes fat and protein into carbs for fuel which burns many additional calories each day.

Similarly, the keto diet helps to improve insulin sensitivity that helps in the improvement of fuel utilization and metabolism. Additionally, it also helps to decrease fat storage and increase fat burning which is the most reliable and satisfying factor for weight loss.

Doctors, as well as people, have come through the report that the average weight loss is 10-12 pounds the first month. It not only helps us to lose weight but also helps to preserve muscle mass. Some people can easily lose weight while for most people it takes time. 

WHAT NOT TO EAT ON KETO DIET?

During the Keto diet, there are certain foods we must totally avoid and they are :

GRAINS

  • Wheat 
  • Corn 
  • Quinoa 
  • Rice
  • Barley
  • Oats
  • Millet
  • Buckwheat 
  • Rye
  • Bulgur

STARCHY VEGETABLES

  • Potato
  • Carrots
  • Peas
  • Sweet potato
  • Parsnip
  • Corn 
  • Yucca
  • Yams

FATS/OILS

  • Vegetable oil
  • Canola oil
  • Sesame oil
  • Corn oil
  • Sunflower oil;
  • Soybean oil
  • Margarine

BEANS/LEGUMES

  • Green peas
  • Black beans
  • Kidney beans 
  • Lentils
  • Chickpeas 
  • Lima beans
  • White beans 
  • Pinto beans
  • Fava beans
  • Cannellini beans

SUGARS

  • Honey 
  • Saccharin 
  • Maple syrup
  • Agave nectar
  • Corn syrup 
  • Turbinado sugar 
  • Cane sugar 
  • Raw sugar

MOST FRUITS 

  • Apples
  • Bananas
  • Pineapple
  • Kiwi
  • Watermelon
  • Grapes
  • Papayas
  • Oranges
  • Tangerines
  • Cherries 
  • Mangoes
  • Dried fruit 

 DRINKS

  • Beer
  • Cider
  • Diet soda 
  • Fruit juice 
  • Regular so

WHAT DO BEGINNERS EAT ON KETO DIET?

The keto dinner must be very healthy and light to maintain the body weight. You must have a good idea about the keto diet and must be more aware of what foods you will eat and what to avoid on a ketogenic diet.

It is the most necessary because only then you can make the right choices. You should properly examine your relationship with fat as keto involves a lot of it. The food that beginners eat on a keto diet are listed below:

  • Meat: Red meat steak ham sausage bacon chicken and turkey 
  • Fatty fish: salmon, trout, tuna, and mackerel
  • Eggs: pastured or omega-3 whole eggs
  • Butter and cream: grass-fed butter and heavy cream
  • Cheese: unprocessed cheese like cheddar, goat, cream, blue, or mozzarella.

 WHAT DO YOU EAT THE FIRST WEEK OF KETO?

As we know that the keto diet must be very light and we must be very careful while following this diet. So, for the first week of keto, the following meal must be taken and they are given below:

LUNCH: Chicken cobb salad(all day), broccoli salad with homemade ranch dressing, turkey and hummus lettuce wraps, leftover cream of asparagus soup, 5-minute spicy Asian chicken salad.

BREAKFAST: Eggs and bacon, spinach and cheese egg muffins, keto waffle, low carb pancake, omelet.

DINNER: Rib eye steak, Thai chicken tacos pizza soup, fathead pizza, chicken cobb salad, shrimp salad, beef burger, and shrimp scampi

WHAT IS THE EASIEST WAY TO START KETO?

Never take too much pressure while following the diet. Keep yourself super simple and follow everything effectively and smoothly then only your keto diet will be perfect and relevant. The easiest way to start keto are listed below :

  • First concentrate on adding healthy fats, MCT oils, etc.
  • Always keep total carbs to under 20g per day 
  • Cut carbs and sugars
  • Start a new workout routine at the same time.
  • Maintain adequate protein intake 
  • Always fasten physical activity 
  • Eat more healthy fats.
  • Try a  short fast or a fat fast
  • Adjust your diet and test ketone levels
  • Always include coconut oil in your diet.
  • Consult with doctors and family about the weight loss goals on diet
  • Always know the merits and demerits of the Keto diet
  • Upgrade yourself to remove the unpleasant and unreliable keto side effects 
  • Acknowledge when keto might not be right for you 
  • Have a plan even after the keto diet because keto is not for long term 

HOW LONG DOES IT TAKE TO START LOSING WEIGHT ON KETO?

Starting losing weight on keto depends upon the people and the way they maintain their diet plan. Some people may easily lose weight while most of them may take time. According to the research on the keto diet, ketosis is a satisfying factor for weight loss. If people can make the same diet plan smoothly and efficiently it may take to lose one to two pounds per week.

It depends upon your dedication and the way you establish yourself. During the ketogenic period, you will lose weight faster. Similarly, it also depends on your size and how much water you carry. This weight loss can vary.

So, in this way, keto has become so famous in recent days. But before following the diet you must be very careful and must have an idea about its side effects too.

This is a short-term weight loss so you should prepare yourself after completing the diet as well. Keto is very useful and if you don’t have an idea about the diet consult with a doctor for further information.

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