Quick Start Keto Diet
If you are looking for weight loss and a healthy diet plan, then a keto diet plan for beginners free of unhealthy fats with low carbs is ideal. It is becoming the current and most popular eating method, particularly for individuals on their weight loss journey. These diet plans keep you on a proper track to maintaining health.
How to start the Keto diet?
Before beginning a keto diet, it is best to get medical advice if you have certain medical conditions. Let’s understand what it is and its benefits to be clear on why to start the keto diet.
What is a keto diet?
A Keto diet is a high-fat and low-carbohydrate diet with several health advantages. A keto diet minimizes the intake of carbs and substitutes it with healthy fat.
A keto diet shifts your metabolism within the body towards ketones and fat from carbohydrates. The low-carb state within the body is called the ketosis metabolic state. In this metabolic state, your body burns fat efficiently to gather energy. It transforms fats in the liver into ketones, brain energy suppliers.
Types of keto diets
SKD- Standard Keto Diet- The protein is moderate to about 20 per cent, fat is high to about 70 percent, and carbs are very low to about 10 percent in this keto diet.
CKD-Cyclical Keto Diet- The diet incorporates high-carb refeed periods like five keto days and two high-carb days.
TKD-Targeted Keto Diet- The diet allows you to blend carbs in your workouts.
HPKD- High Protein Keto Diet- This is identical to SKD. However, it has more protein. The protein is about 35 percent; carbs are about 5 percent, and 60 percent fat.
Of all the above, TKD and CKD are used by athletes and bodybuilders. These are advanced methods.
Benefits of a keto diet
- It assists you in losing weight.
- It improves your overall health.
- It helps people who have cancer, diabetes, Alzheimer’s, and epilepsy.
- They minimize insulin and blood sugar levels.
- Increased ketones within the body also add an advantage to overall health.
- The Keto diet is a low-fat, filling with no calorie requirement.
- Around 2 pounds of weight is lost on average with a keto diet.
- It treats neurological illnesses like epilepsy.
- It minimizes HDL, body fat, blood sugar, and BP.
- It minimizes tumor growth
- It assists in improving Parkinson’s symptoms.
Keto diet menu for beginners
The diet should include eggs, meat, nuts, avocados, fish, butter, low-carb veggies, and healthy oils. The easy keto meal plan should consist of certain foods and avoid some. What are they?
Foods to stay away from on the keto diet
- Sugary foods
- Starches/Grains
- Beans/legumes
- Fruits
- Tubers
- Root Veggies
- Low-fat products
- Sauces/Condiments
- Alcohol
- Unhealthy Fats
- Sugar-Free diet
- Carb based foods
Foods to Eat in a Keto Diet
- Fatty Fish
- Meat
- Butter
- Eggs
- Cheese
- Butter and cream
- Healthy oils
- Cheese
- Healthy Oils
- Nuts and Seeds
- Low Carb Veggies
- Avocados
- Condiments
The following inclusions and exclusions are essential in a keto diet menu for beginners:
Cooking fats- A keto diet is cooked in olive oil, butter, chicken fat, ghee, duck fat, goose fat, bacon fat, coconut oil, or lard. Avoid hydrogenated veggie oils.
Meat choices- Every bird/animal meat is keto meat. Keep the fatty meat cuts with skin on and avoid lean meat. Seafood like prawns, fish, octopus, and squids are keto.
Veggie choices- All green veggies, peppers, mushrooms, onions, eggplant, and tomatoes are keto. Avoid starchy veggies like sweet potatoes, yams, and potatoes. Also, avoid peas, carrots, beets, and corn, along with legumes and lentils.
Beverages- It is a big no to alcohol and sugary drinks. You can drink black coffee, water, green tea, or tea. You use almond milk, whipping cream, soymilk, or almond milk.
Additional requirements in a keto meal plan
Water-Keep yourself hydrated. Ensure that you drink water to a minimum of 2 liters.
Salt- Since your body has no water retention, your body can become short of electrolytes like magnesium, sodium, and potassium.
What to look for when starting on a keto diet?
You may feel bland for some days when you start a keto diet. This feeling is called Keto flu. This feeling is a result of your body adapting to the keto diet. It is normal and not to panic. Taking electrolytes, sufficient water, and salt should help you overcome it. Within a couple of days, your body adapts, and you begin to feel normal.
Some tips when you are on a keto diet
- Familiarize yourself by beginning to read the food labels to fit your keto diet.
- Advanced meal planning is advantageous.
- Customize your menu with the help of apps, websites, cookbooks, and food blogs offering keto-friendly food prep and meal ideas.
- Head to have a couple of frozen yet healthy keto meals on hand to use when you do not feel like making one. It will avoid skipping your meal.
Conclusion
A keto diet is low in carbs and high in fats. It turns your body into a state of ketosis. It is excellent for people who have diabetes, are overweight, and who wish to improve their body metabolism. It is not hard to adapt if you have a good amount of water, salt, and consistency.
