Keto Diet Meal Plan For Beginners

What are the Keto diet meal plans for beginners? What do you think about it? First we should know that what exactly keto diet will impact on us. What will be the result of this diet that totally depends on our goal. So I will let you know what is keto and what are their benefits and side effects.

What Is Ketogenic Diet?

Ketogenic diet or simply in short we call it keto diet is a low carbs, average protein and high fat diet which provides us a many health benefits.

In fact several studies have proved that this diet can help to improve your health and also makes a big role in fat loss.

Ketogenic diet also have different benefits against epilepsy, cancer, Alzheimer and diabetes diseases. This is a very low-carb and high-fat diet that shares a lots of similarities with the low carbs and Atkins diet.

In keto diet we drastically reduce the intake of carbs and replacing it with fat. Due to the reduction in carbs your body turns into a metabolic state called ketosis.

When your body turns into ketosis, your body becomes incredibly efficient at burning fat for energy. It also helps to turn fat into ketones in the liver which may help to supply energy for the brain.

The one who follow this diet may feel the massive reductions in the blood sugar and insulin levels. With this diet and along with the increased ketones, has different health benefits.

SUMMARY
Keto diet is a low carbs and high fat diet. This diet shifts the body's metabolism away from carbs and towards fat and ketones. This helps to reduce blood sugar and insulin levels.

Types Of Keto Diet

There are different types of ketogenic diet, including:

Standard Ketogenic Diet (SKD): SKD is very low carbs, moderate protein and high fat diet. This diet includes 75% fat, 25% protein and 5% carbs. 

Cyclical Ketogenic Diet (CKD): In this diet the intake of carbs are high in ratio,  like 5 ketogenic days followed by 2 high carbs day.

Targeted Ketogenic Diet (TKD): During workouts we are allowed to add carbs in this diet.

High Protein Ketogenic Diet (HKD): Very similar to standard ketogenic diet but includes more protein. In this diet the ratio is often 65% fat, 35% protein and 5% carbs.

However, the studied have been made extensively for high protein and standard ketogenic diet. The most advanced methods are cyclical or targeted ketogenic diet which is primarily used by bodybuilders or athletes.

Whatever information you will be getting in this article are mostly applied to the standard ketogenic diet. 

SUMMARY
There are different types of ke to diet. The most recommended diet is Standard Ketogenic.

 Ketogenic Diet Helps You Lose Weight

The most effective way to lose weight is to be on a keto diet and it also helps to lowers the risk of many diseases. 

According to one research it was found that the ketogenic diet is far preferable to the often recommended low fat diet.

What else one need more that the keto diet is more filling that one can lose weight easily without keeping a track of calories or food intake.

As one of the study has proved that the one who is on a keto diet lost 2.2 times more weight than those who is on calorie restricted low fat diet.

There are many different reasons why a keto diet is preferable to a low fat diet, including the increased protein intake which provides various health benefits.

The lower blood sugar level and improved insulin sensitivity and also the increase of ketones can play a key role.

For more details on the weight loss from various supplements, read this article.

SUMMARY
A keto diet may help to lose weight much more as compared to a low fat diet. This generally happens without craving.

Alternative Health Benefits Of Keto Diet

The keto diet was actually originated to treat a neurological disease like epilepsy.

Now not only epilepsy but as per one study it has found that the diet can have an ample variety of different health conditions:

• Heart disease: Keto diet can improve risk factors like blood pressure, blood sugar, body fat, HDL cholestrol and many more.

• Epilepsy: The ketogenic diet can cause a drastic decrease in seizure in epileptic childrens.

• Acne: Intake of lower sugar and improved insulin level and intake of processed foods may help to improve acne.

• Cancer: Not to much to say on this part but it has been found in one study that the keto diet is currently being used to treat different types of cancer and slow the tumor growth.

Foods To Avoid

The foods which are very high in carbs should be limited.

Below are the list of foods to avoid while you are on keto:

• Fruits: While on keto you can have all fruits except small portion of berries like strawberries, blueberries.

• Low fat or diet products: Products which are highly processed and often high in carbs.

• Sugary foods: Smoothies, candy, ice cream, milkshakes, etc.

• Legumes & Beans: Chickpeas, kidney beans, lentils, etc.

• Saturated (unhealthy) fats: The foods processed for a longer time avoid it, mayonnaise, etc.

• Alcohol: Alcohol can throw you out of ketosis as it contains a high amount of carbs in their content.

• Starch or grains: A product which is made up of wheat, bread, rice, pasta, etc.

Foods To Eat

If you are going on keto diet than you can add some of the following foods:

• Eggs: Opt for omega 3 whole egg or pastured eggs.

• Meat: Chicken, steak, turkey, etc

• Fatty Fish: Tuna, salmon, mackerel, etc.

• Cheese: You can have cheese but it should not be processed.

• Oils: Avocado oil, extra virgin olive oil and coconut oil.

• Nuts and seeds: Walnuts, almonds, chia seeds, flax seeds, pumpkin seeds, etc.

• Low carbs vegetables: Onion, tomatoes, green vegetables, pepper, etc.

Always plan your diet on the basis of whole, single ingredients foods.

Side Effects And How To Prevent Them

You maybe thinking that what can be the side effects of the diet. Well there may be some initial side effects your body adapts as your routine of eating changes. Some says that the ketogenic diet is safe for healthy people.

The side effects of the diet is referred to as keto flu and is usually over within a few days.

Some of the side effects of keto flu include nausena, headache, stomach pain, sleep issues, increased hunger, poor concentration, poor mental function, constipation and more.

To get rid of this you should try low carbs diet for the first week. It will help your body to adapt it and may teach your body to burn more fat before you completely eradicate carbs.

The water and mineral balance of your body also changes when you go on a ketogenic diet, so sum up extra salt to your meal and some mineral supplements can help.

In supplements you can add up 3000-4000 mg of sodium, 300 mg of magnesium and 1000 mg of potassium per day to diminish the side effects.

When you go on a keto diet, at the beginning it is important to eat until you are full and avoid restricting calorie too much. In this way you'll make your body to adapt to this diet.

Keto Diet Supplements

In this diet actually no supplements are required but there are some you can try:

• Caffeine: Consuming caffeine could be very effective for your body in many ways. Caffeine provided energy, good for fat loss and performance.

• Creatine: Creatine have a several benefits for health and performance. Creatine will be more effective if you combine a ketogenic diet with exercises.

• Whey: Whey can provide a good amount of protein in your keto diet. You just have to use half scoop of whey in shake yo increase the daily intake of protein. If you are thinking of which whey you should buy than I'll suggest go for any, you just have to focus to your intake of protein.

• MCT Oils: It helps to provide energy and also helps to increase ketone levels. You can have this oil by adding up to your drinks or yogurt or in salad.

Keto Diet Is Not For Everyone

People who are overweight, diabetic or looking to improve their metabolic rate than keto diet can play a vital role in their life.

For athletes or other sports person or bodybuilders this diet may be less suitable for them.

As being said any diet will work if you stick to it and be consistently following it in the long term.

In the fitness world it is being said that ketogenic diet has played a key role in health performance and weight loss.