The task of losing weight is not an easy one because it requires sheer dedication and patience. It is often seen that people start to diet in the hope of losing weight but end up doing nothing. That’s because dieting alone cannot make you lose weight. You need to back it up with regular exercises in order to get prominent results. However, there is a certain diet that is different from the ordinary diets and can give you results only if you are able to maintain it properly.
The diet is known as a ketogenic diet. In this article, we are going to discuss the ‘what to know before starting the keto diet’ incomplete details.
What Is Keto Diet?
A ketogenic diet is a form of low-carb diet where you reduce the intake of carbohydrates to a great extent. As a result, your body starts producing ‘ketones’ in the liver which acts as an alternative source of energy for your body. Because of the shortage of glucose supply, your body switches to fat in order to get its fuel supply and thus, the stored fat is burned drastically by your body.
What to Expect From the Keto Diet?
When you enter the low-carb lifestyle, your body turns into an effective fat burning machine. Most people who follow this diet have experienced a rapid loss of weight, an increase in energy levels and have been less hungry. However, the first week of the keto diet can be little daunting for the followers both physically and mentally.
Is A Keto Diet Safe?
According to experts, the ketogenic diet itself is not harmful and can lead to a rapid loss of weight for obese people. In other words, a keto diet is safe and can be beneficial for people who are obese or overweight. However, according to clinical reviews, keto diet is only fit for the short-term and can prove to be unhealthy if followed for a long period of time. Therefore, it is advised that you should follow a keto diet only under the supervision of a clinic. Also, there are chances that you can regain the lost weight at the time of a year.
What Do You Eat On A Ketogenic Diet?
When on a ketogenic diet, your carbohydrate intake is limited to only about 20-50 grams per day. This may be quite challenging in the beginning but, you will gradually get used to it. The main kind of food that one eats on a ketogenic diet may include:
- Low-carb Vegetables
- Meat, Poultry, and Eggs
- Dark Chocolate and Cocoa Powder
- Plain Greek Yogurt
- Olive and Coconut oil
- Nuts and Seeds
- Butter and Cream
- Unsweetened tea and coffee.
These foods are just enough to provide the required nutrition to your body.
Foods that are rich in carbohydrate content can take your body out of the ketosis state and therefore, should be completely avoided. Here is a list of food that you should avoid when on a keto diet:
- Most Fruits
- Starchy Vegetables
- Sweetened Beverages
- Processed Foods
- Artificial Sweeteners
- Unhealthy Oils
How Many Carbs Can You Eat and Still Be In Ketosis?
In order to enter the state of ketosis, in the beginning, one needs to consume a daily intake of 20-100 grams of carbs per day. According to the claims of the followers, most of them have reached the state of ketosis with a daily intake of 20-50 grams of carbs per day.
What is “Too Much” Fat on Keto?
How Long Is It Safe To Do Ketogenic Diet?
According to certain studies, it has been found that patients with epilepsy go under keto therapy which is extremely beneficial in terms of controlling the seizures. Such patients are asked to maintain the keto diet as long as for 12 years. So you can say that there are indeed instances of long keto diets. However, according to some experts keto diet is only fit for the short-run because it may give rise to a number of health issues in the long-run.
What Happens When You Stop Keto Diet?
Most followers have claimed that they have gained water weight after they stopped following the keto diet. The best way to get out of a keto diet is to slowly increase the carbohydrate intake and monitor how your body feels.
Ketogenic Diet Meal Plan for Beginners
If you are beginner then, the diet outlined below is the recommended one for you. Have a look:
Breakfast: Fried Eggs with Sautéed Veggies and Bacon
- 2 pieces of bacon
- 2 eggs fried in butter
- 1 tablespoon of olive oil
- ¾ cup spinach
- ½ cup mushrooms
Lunch: Taco Salad
- 80/20 ground beef 3 OZ
- 2 tablespoon of taco seasoning
- 2 cups of sliced romaine lettuce
- 3 cherry tomatoes
- 1.5 OZ of cheddar cheese
- ¼ avocado
- ¼ sour cream
Dinner: Baked Salmon with Bacon
- Atlantic Salmon 4 OZ with ½ tablespoon of butter
- ¾ cup of steamed and mashed cauliflower
- ½ tablespoon of butter
- 2 tablespoon of sour cream
- 1 piece of bacon
- 1 tablespoon of scallions
- Cheddar cheese 1.5 OZ
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Pros and Cons of the Keto Diet
Before you get into the keto diet, you should see about its pros and cons.
- It reduces the level of insulin in the body.
- It helps you a significant amount of weight.
- The diet will teach you to eat healthily.
- It’s a great way to cut down on your sugar intake.
- Increase in energy level.
- The diet can be difficult to maintain.
- It may prove to be harmful in the long-run.
- It can give rise to health issues.
Now that you know about all the important details regarding the keto diet, you will face fewer complications while maintaining it. Though Keto Diet is being advised by many nutritionist these days to cut down the extra fat, it is very necessary to get acquainted with the details and all the related areas of the diet.