Keto Diet: A Detailed Beginner’s Guide to It

Keto Diet: A Detailed Beginner's Guide to It

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5 SCIENTIFICALLY-BACKED INGREDIENTS COMBINED IN OPTIMUM DOSE FOR MAXIMUM EFFECT FORMULATED FOR:

    • HELPS REDUCE APPETITE*
      making you feel fuller so that you eat fewer calories.
    • HELPS REDUCE ABSORPTION*
      of nutrients like fat, making you take in fewer calories
    • HELPS INCREASE FAT BURNING*
      making you burn more calories

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Maybe you have heard about the hottest weight loss trend these days—which is the keto diet.

Do you want to try it? Are you here to find out how it is done?

The ketogenic diet is a kind of food plan that involves reducing the carbohydrate consumption and replacing it with fat intake to achieve the ketosis state for the body. In this stage, the fat is turned into fuel, which becomes the source of energy.

How to Know if Keto is for You

The ketogenic diet will only work for you if you are diligent, since sustaining the ketosis state requires disciplined carbohydrate counting. If you would be struggling to maintain the habit until you finish the necessary period, then maybe this is not for you.

You would know if the keto diet is for you if you could stick to it every day. Here are some insights into it that you should start pondering about:

  1. Develop mindset to cut carbs– You need to assess what carbohydrates do to your body. Yes, most of them come from very tasty foods, and they are hard to resist. However, if you really want to lose weight and stay healthy, then you need to break up with carbs.
  2. See fat in a positive light– Stop fearing fat. In the ketogenic diet, fat plays a very important role in the process. Therefore, this time you have to stop treating it as a culprit to your weight problems.
  3. Love green– Because they are packed with nutrients, green, leafy vegetables are an essential part in the keto diet. For this reason, if you hate veggies, then you have to start embracing them. Can you do it?

How to Achieve Ketosis

There are things you can do to enhance your ketosis level. Do them religiously and you will see how the keto diet works effectively:

  • Limit your carb intake– You need to reduce your carbohydrate consumption to 20 grams or less in a day. Usually, restricting carbohydrates can result to successful ketosis.
  • Get enough fat– Unlike other kinds of diet, the keto diet will need you to consume more fat, since it is the main ingredient to produce fuel for your energy. Therefore, eat enough foods until you are satisfied, with foods containing enough fat (not too much though).
  • Limit protein consumption– You need to keep your protein intake to moderate levels. Just eat the amount of protein your body needs for the keto process, making sure that you do not have much more. If there is too much in your body, it will be turned to glucose, which serves as the fuel for your energy—defeating the ketosis purpose of burning fat.
  • Stay away from snacks– As much as possible, avoid snacking. Aside from weight gain, eating just anytime you want will lessen ketosis. If you are too hungry and you really need to have snacks, then you can use keto snacks to minimise the negative effect.
  • Do intermittent fasting, if needed– the keto diet becomes more effective with this kind of fasting. This can boost the ketone levels of your body, and can result to faster weight loss. This is also known to reverse type 2 diabetes.

Tracking Carb Count

Do you want to find out how to track your carbohydrate intake?

If you are using proven and tested keto diet recipes and meal plans, then you can stay under the minimum amount of carbs daily even without counting. You can also follow visual guides and specific keto diet food guidelines that will be helpful if you want to estimate how much carbs you consume in a day.

For a more accurate way of counting your carb intake, then one of the popular ways is using apps like Chronometer and MyFitnessPal.

Sample Weekly Meal Plan

If you want to get a better glimpse of how the ketogenic diet really goes, here is a sample of a weekly meal plan. You may apply this to your own diet too:

  1. Sunday
  • Breakfast- keto milk shake
  • Lunch- avocado, shrimp salad with olive oil
  • Dinner- salsa, celery sticks with guacamole, and a handful of nuts
  1. Monday
  • Breakfast- tomatoes, eggs, and bacon
  • Lunch- feta cheese, chicken salad (with olive oil)
  • Dinner- cheddar cheese, meatballs, and vegetables
  1. Tuesday
  • Breakfast- goat cheese omelet, basil, egg, and tomato
  • Lunch- stevia milkshake, cocoa powder, peanut butter, and almond milk
  • Dinner- salmon and butter-cooked asparagus
  1. Wednesday
  • Breakfast- avocado, salsa, omelet, onion, and peppers
  • Lunch- pork chops, salad, broccoli, and Parmesan cheese
  • Dinner- pesto-stuffed chicken, vegetables, and cream cheese
  1. Thursday
  • Breakfast- vegetables, ham and cheese omelet
  • Lunch- coconut oil stir-fry cooked beef, vegetables
  • Dinner- bacon, bun-less burger, egg, and cheese
  1. Friday
  • Breakfast- sugarless yogurt, cocoa powder, peanut butter, and stevia
  • Lunch- spinach cooked in coconut oil, egg, and white fish
  • Dinner- nuts, ham and cheese slices
  1. Saturday
  • Breakfast- vegetables, ham and cheese omelet
  • Lunch- burger with salsa, guacamole, and cheese
  • Dinner- eggs, steak, and salad

After Achieving Your Fitness Goal

Once you have already achieved your goals, you have the choice to keep following the keto diet or you can already add fewer carbs. However, if you start adding carbs back, there is a possibility that you will add a bit more weight and the keto diet effect will weaken too.

Just make sure not to completely go back to your old eating habits or you will return to your original health state and weight. This is like the effect of working out—you regain your weight once you stop doing it. Same thing with keto—it only works while you do it.

Add More Nutrients

While doing the ketogenic diet, it would be helpful if you can keep up with the nutrients your body needs to stay active and healthy. You can do this by adding safe dietary supplements, like the Yuuto products.

If you want to find out the health benefits of taking the Japanese-formulated Yuuto Diet and Weight Loss dietary supplements to those who are doing keto, then check them out.

LOOK GREAT, FEEL AMAZING!

GET SLIMXFIT™ DIET AND WEIGHT LOSS* PREMIUM HERBAL SUPPLEMENT

5 SCIENTIFICALLY-BACKED INGREDIENTS COMBINED IN OPTIMUM DOSE FOR MAXIMUM EFFECT FORMULATED FOR:

    • HELPS REDUCE APPETITE*
      making you feel fuller so that you eat fewer calories.
    • HELPS REDUCE ABSORPTION*
      of nutrients like fat, making you take in fewer calories
    • HELPS INCREASE FAT BURNING*
      making you burn more calories

Specially formulated for Men and Women.

SLIMXFIT Diet and Weight Loss Natural Supplement