Keto Diet Plan: How Do I Start a Keto Diet?

Keto Diet Plan: How Do I Start a Keto Diet?

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      making you feel fuller so that you eat fewer calories.
    • HELPS REDUCE ABSORPTION*
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      making you burn more calories

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There have been several diet programs that have become a trend in recent years, but none of them is perhaps as interesting and popular as the Keto Diet. If you spend enough time browsing your social media feed, perhaps you might have encountered this type of dieting routine that is slowly making its way to the mainstream food and health planning scene – especially for health buffs.

This article will help you discover the potential benefits of subscribing to the Keto diet. Hopefully, after reading this, you will have an idea why its popularity has grown so drastically. Most importantly, you will be able to know if this type of dieting plan is perfect for you and your lifestyle.

Here are some questions and their answers that will help you come up with a beginner Keto diet plan.

So, let’s start with the most basic: What is Keto diet and what are its goals?

The Keto Diet’s goal is simple: help people lose weight by lowering their intake of carbohydrates. In definition, Keto diet is actually a low-carb diet, wherein the body relies on other energy sources from fatty food choices instead of the usual carb-rich meals.

With Keto Diet and opting for fat as an alternative energy source, your body can produce enough ketones. In the absence of sugar, your body instead utilizes them as energy – and this is where the fat burning process becomes a natural routine. This type of dieting plan is most commonly known in other terms: low-carb diet, ketogenic diet, or the low-carb high-fat (LCHF) diet.

What happens to your body under a Keto diet plan?

There are several studies that support the benefits of subscribing to a keto diet meal plan. Here are some of the advantages of following a keto diet.

  1. Eating more fat and consuming fewer carbs at the same time boosts mental and physical performance.
  2. Keto diet is a weight-loss plan that helps dieters regulate their appetite and prevent cravings.
  3. Opting for a meal plan that is low in carbohydrates and high in fat content can, in the long run, lower one’s blood sugar levels. This is beneficial for people suffering from type 2 diabetes.
  4. Several studies have shown that the keto diet helped reduce seizures among children patients who are suffering from epilepsy.
  5. Ketosis, the process triggered by eating more fat and fewer carbs, stimulates weight loss among men and women.

Can our body survive without carbohydrates, the primary energy-giving nutrient?

With a carbohydrates rich diet, your body can rely on glucose as its main source of energy. Since it can be more than enough for the body’s needs, fats are often set aside and therefore, stored – which contributes to weight gain.

In other words, with a normal, typical high-carb diet, your body will also choose glucose as its main energy source and label a high percentage of fat as an unwanted nutrient. However, once you gradually lower your carbohydrate intake, the body will respond by triggering a natural process that is known as ketosis.

During ketosis, your body will initiate a process that helps it survive during the absence of energy-giving glucose. What happens is, the body produces ketones as an alternative energy source. These ketones, surprisingly, are actually materials that come from the fats stored in our liver.

Understanding this, a keto diet is actually a natural way of reprogramming your body’s metabolic process. With a low-carb high-fat diet, your body is trained to resupply its energy not from glucose-rich carbs, but from high-fat meals that are eventually processed to become ketones.

Does the keto diet follow a consistent diet plan?

Now that you understand how keto diet works in the body, you also have to remember that there are variations to this popular meal plan. Here they are.

  1. Standard Keto Diet (SKD)

In a standard ketogenic dieting plan, individuals rely on a low-carb (5%), high-fat (75%), and the addition of moderate protein (20%) diet.

  1. Cyclical Keto Diet (CKD)

From its name, this diet includes cyclical periods of dieting for both carbs-rich food and fat-rich meals. For instance, CK dieters may follow 5 consecutive days of keto days, while spending 2 days of high-carbohydrate re-feeds.

This type of keto diet is the main preference of both athletes and bodybuilders.

  1. Targeted Keto Diet (TKD)

In this type of ketogenic diet, individuals add carbo-loading during workouts.

  1. High-protein Keto Diet

Last but not the least is the high-protein ketogenic diet. In terms of carbohydrates and fat intake, this has several similarities to a standard keto diet. The only difference is, individuals, consume more amount of protein, following a partition of 35% protein, 5% carbohydrates and 60% fat.

While these variations in the keto diet planning have been used by many dieters, only the standard, as well as the high-protein keto diets, have been extensively studied by recent researchers.

Reference: https://www.ncbi.nlm.nih.gov/pubmed/17332207

In general, which food groups can be included in the keto diet?

If you follow a keto diet plan with a 5% total carbohydrate allowance, these food groups can help you successfully take the first steps.

  1. Oil and Fats

The core food group required in a successful keto diet are under the Oil and Fats category. While most people are scared of fatty and oily food choices, for keto dieters, it’s the heart of this popular diet plan.

Meat, nuts, and even food supplements rich in monounsaturated fats like olive oil, butter, and coconut oil can be great sources of fat and oils.

  1. Varieties of Seeds and Nuts

These food items can be great complements to your keto diet menu, but remember that they should be consumed in moderation.

Some examples that can be included in your daily keto menu are almonds and macadamias.

  1. Drinks and other beverages

Choosing your drinks when you’re on a keto diet is easy: drink lots of water. You may also add some flavour to it like a squeeze of lemon or lime juice.

  1. Dairy Products

Full-fat products of dairy can be great additions to your keto meal plan, but you have to make sure to choose the low-carb ones.  Usually, hard cheeses have the lowest carbohydrates content.

  1. Vegetables

Whether it is fresh or frozen, vegetables are necessary to make sure that you’re still getting the right nutrients that you need while on a keto diet. Your best choices are the ground vegetables, and you can also add some green and leafy items on your list. 

Conclusion

The success of your keto diet plan depends on both your motivation and determination to lose weight naturally. While fat is the most important ingredient in an effective keto diet meal planning, you have to remember that in order to maintain ketosis, your body still needs enough carbohydrates (20-30 grams) every day.

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