KETOGENIC DIET FOR BEGINNERS, DID YOU KNOW FAT CAN ACTUALLY MAKE YOU SLIM?
So, you are ready to adapt to a ketogenic diet to lose weight and improve your health? Great! You have come to the right page, especially if you are a beginner in this game.
Any dietary change can be a challenge, more so as a beginner. But with keto, the dramatic changes are so worth it. And with this article to lead the way, losing weight on Keto is going to be a breeze. Let’s start with a motivating true story that will encourage you to get started!
A TRUE CASE STUDY: JANE LOST 50 LBS IN 2 YEARS ON KETO DIET
Name: Jane Stuart
Age: 21 years
Height: 5 feet 8 inches
Highest weight recorded: 180lbs
Weight lost: 50 lbs.
The duration it took me to lose weight: 2 years
The turning point: One of the most heartbreaking aspects of being overweight is the fact it makes you feel unhealthy and unattractive. This in itself is enough to shatter your confidence levels. Additionally, there were also times when people made fun of me because of my weight. I began by testing various kinds of diets and finally started following the Keto diet.
My Breakfast: One glass of almond milk, one cheese slice and around 2oz of stir-fried green vegetables
My Lunch: 4ozof cottage cheese with 1 bowl of vegetables
My Dinner: 4 oz of chicken breast, 2 bowls of vegetables and 1 bowl of clear chicken soup
Pre-Workout Meal: Couple of almonds and a cup of green tea
Post-Workout Meal: 1 glass of almond milk and 1 cheese slice
I indulge in: I follow Keto religiously since it is supposed to be a complete lifestyle change. I am completely dedicated to this diet and do not give in to the urge to have cheat meals. Whenever I crave for anything tasty, I would go to restaurants serving Keto-friendly food.
My workout: My workout consists of an hour of brisk walking and yoga.
Low-calorie recipes I swear by While the Keto diet is all about consuming fats in a regularized amount, I realized that it can get tedious to cottage cheese almost every day. On such days, one can always opt for cauliflower rice or Zoodles (zucchini noodles).
Fitness secrets I unveiled: There are no such secrets that can magically reduce your weight. We just need to identify our weight loss goal and work towards it tirelessly. No short cuts!
How do I stay motivated? I want to look like the best version of myself and hence, would go any lengths to achieve the same.
WHAT IS A KETOGENIC DIET?
A ketogenic diet is a high-fat, moderate-protein and low-carb diet. It primarily works by lowering insulin levels, producing ketones, a highly efficient alternative fuel source to glucose and increasing fat burning. The aim of the diet is to try and burn unwanted fat by forcing the body to rely on fat for energy, rather than carbohydrates.
As carbs are reduced and fat is increased, the body enters a metabolic state called ketosis. Specifically, the body begins to break down fat stores to provide glucose from triglycerides. Ketones are a by-product of this process.
WHAT IS KETOSIS?
Ketosis describes the metabolic process whereby the body converts fat stores into energy, releasing ketones in the process When the body does not have enough glucose for energy, it burns stored fats instead; this results in a build-up of acids called ketones within the body.
WHAT ARE THE HEALTH BENEFITS OF A KETOGENIC DIET? MORE THAN JUST WEIGHT LOSS…
1. Aids in weight loss
It takes more work to turn fat into energy than it takes to turn carbs into energy. Because of this, a ketogenic diet can help speed up weight loss.
2. Reduces acne
3. May help reduce the risk of cancer
4. Improves heart health
5. May protect brain functioning
6. Potentially reduces seizures
7. Improves health in women with PCOS
WHAT ARE THE FOODS I CAN INCLUDE IN A KETOGENIC DIET?
A ketogenic diet typically limits carbs to 20–50 grams per day. While this may seem challenging, many nutritious foods can easily fit into this way of eating.
1. Fish and shellfish
are very keto-friendly foods. Salmon and other fish are rich in B vitamins, potassium, and selenium, yet virtually carb-free.
2. Non-starchy vegetables
are low in calories and carbs, but high in many nutrients, including vitamin C and several minerals. Vegetables and other plants contain fiber, which your body doesn't digest and absorb like other carbs.
Therefore, look at their digestible (or net) carb count, which is total carbs minus fiber. The net carb count for non-starchy vegetables ranges from less than 1 gram for 1 cup of raw spinach to 8 grams for 1 cup of cooked Brussels sprouts.
Fortunately, cheese is very low in carbs and high in fat, which makes them a great fit for a ketogenic diet. One ounce of cheddar cheese provides 1 gram of carbs, 7 grams of protein and 20% of the RDI for calcium.
Avocados are incredibly healthy.3.5 ounces, or about one-half of a medium avocado, contain 9 grams of carbs. However, 7 of these are fiber, so its net carb count is only 2 grams.
In addition, avocados may help improve cholesterol and triglyceride levels.
5. Meat and Poultry
Meat and poultry are considered staple foods on a ketogenic diet. It's best to choose grass-fed meat, if possible. That's because animals that eat grass produce meat with higher amounts of omega-3 fats, conjugated linoleic acid, and antioxidants than meat from grain-fed animals.
.They're also a great source of high-quality protein, which has been shown to help preserve muscle mass during a very low-carb diet.
Eggs are one of the healthiest and most versatile foods on the planet. One large egg contains less than 1 gram of carbs and fewer than 6 grams of protein, making eggs an ideal food for a ketogenic lifestyle.
In addition, eggs have been shown to trigger hormones that increase feelings of fullness and keep blood sugar levels stable, leading to lower calorie intakes for up to 24 hours
Coconut oil has unique properties that make it well suited for a ketogenic diet. To begin with, it contains medium-chain triglycerides (MCTs). Unlike long-chain fats, MCTs are taken up directly by the liver and converted into ketones or used as a rapid source of energy.
The main fatty acid in coconut oil is lauric acid, a slightly longer-chain fat. It has been suggested that coconut oil's mix of MCTs and lauric acid may promote a sustained level of ketosis
8. Plain Greek Yogurt and Cottage Cheese
Plain Greek yogurt and cottage cheese are healthy, high-protein foods. While they contain some carbs, they can still be included in a ketogenic lifestyle.5 ounces (150 grams) of plain Greek yogurt provides 5 grams of carbs and 11 grams of protein. That amount of cottage cheese provides 5 grams of carbs and 18 grams of protein.
Olive oil is high in oleic acid, a monounsaturated fat that has been found to decrease heart disease risk factors. In addition, extra-virgin olive oil is high in antioxidants known as phenols. These compounds further protect heart health by decreasing inflammation and improving artery function. As a pure fat source, olive oil contains no carbs.
10.Nuts and Seeds
Berries are low in carbs and high in fiber. The carb counts for 3.5 ounces of some berries vary from 5 to 12 gms.
12. Butter and Cream
Butter and cream are good fats to include on a ketogenic diet. Each contains only trace amounts of carbs per serving. Like other fatty dairy products, butter and cream are rich in conjugated linoleic acid, the fatty acid that may promote fat loss.
Shirataki noodles are a fantastic addition to a ketogenic diet. They contain less than 1 gram of carbs and 5 calories per serving because they are mainly water. In fact, these noodles are made from a viscous fiber called glucomannan, which can absorb up to 50 times its weight in water.
Viscous fiber forms a gel that slows down food's movement through your digestive tract. This can help decrease hunger and blood sugar spikes, making it beneficial for weight loss and diabetes management.
A one-ounce (28-gram) serving of olives contains 2 grams of total carbs and 1 gram of fiber. This works out to a net carb count of 1 gram for 7–10 olives, depending on their size.
15. Unsweetened Coffee and Tea
16. Dark Chocolate and Cocoa Powder
Somewhat surprisingly, chocolate can be part of a ketogenic diet. However, it's important to choose dark chocolate that contains a minimum of 70% cocoa solids, preferably more. One ounce of unsweetened chocolate (100% cocoa) has 3 grams of net carbs.
We hope armed with all this information, you are all set to lose oodles of weight? Do write to us with your very own success story!