Today I am going to be talking about the Ketogenic “Diet” for beginners. I know I did a few Keto posts and recipe posts In the past I realized that I never truly did a post dedicated to the Ketogenic “Diet” for beginners. So today’s post goes out to all of my Keto babies. I hope this post helps you as much as It can. No further ado here Is today’s post.
The ketogenic “Diet” Is a low carb, moderate protein, and high-fat diet which puts the body into a metabolic state known as ketosis.
When the body Is in a state of ketosis, the liver produced ketones which become the main energy source for the body. The ketogenic “Diet” Is also referred to as keto (key-toe) “Diet”, low carb “Diet”, and low carb high fat (LCHF).
So why Is It so awesome and why Is ketogenic taking the world by storm?
Because It completely reverses how your body functions (In a good way) along with changing how you view nutrition.
If you are Interested In making a sweet treat while trying out If The Ketogenic “Diet” Is right for you then here Is a recipe for Keto mousse. IS sweet, delicious and hight In fat If you need some extra fat In your “Diet” ~~~> Keto Mousse
Fat Burner vs Sugar Burner
When you eat something that Is high In carbs (that yummy donut), your body will produce glucose and Insulin.
Glucose Is the easiest molecule for your body to convert and use as energy so that Is why It’s the preferred energy source for your body.
Insulin Is produced to process the glucose in your bloodstream by transporting It around your body.
With the average person’s “Diet”, glucose is the main energy source.
This initially doesn’t seem like a problem until you realize that the body can’t store that much glucose. This becomes an issue for you because the extra glucose gets converted into fat which is then stored.
Because your body uses glucose as It’s main energy source the glucose that Is converted Into fat doesn’t get used.
When your body runs out of glucose It tells your brain you need more so you end up reaching for a quick snack like a candy bar or some chips. You can begin to see how this cycle leads to building up a body that you don’t really want.
Become a fat burner Instead of a sugar burner.
When you lower your Intake of carbs, the body begins to look for an alternative energy source and your body enters a metabolic state known as ketosis.
Ketosis Is a natural process and makes perfect sense when you think about the human body.
You’ve probably heard of the fact that you can go for weeks without food but only a couple of days without water. The reason for this Is… Is ketosis. Most people, for better or for worse, have enough fat stored on them to fuel their body for a while. When your body Is In a state of ketosis (the fat burning stage), It produces ketones. Ketones occur from the breakdown of fat In the liver. You might be thinking why Isn’t the body constantly break down fats In the liver? Well, when your body Is producing Insulin, the Insulin prevents the fat cells from entering the bloodstream so they stay stored In the body.
When you lower your carb Intake, glucose levels, along with blood sugar levels, drop which In turn lowers Insulin levels. This allows the fat cells to release the water they are storing (It’s why you first see a drop In water weight) and then the fat cells are able to enter the bloodstream and head to the liver. This Is the end goal of the keto “Diet”. You don’t enter ketosis by starving your body. You enter ketosis by starving your body of the bad carbohydrates.
When your body is producing optimal ketone levels you begin to notice many health, weight loss, physical and mental performance benefits.
Benefits of a Ketogenic Diet
When people say that the keto “Diet” changed their life they are not exaggerating. When you decide to switch over to the ketogenic diet, you quickly realize that It Is more than just a “Diet”. It’s a completely new lifestyle that offers numerous benefits.
Most people look into a specific diet to lose weight and the keto diet is one of the most effective ways to lose weight in a healthy manner. Because the ketogenic diet is using body fat as an energy source, your body will begin to burn the unwanted fat causing obvious weight loss benefits. On keto, your insulin (the fat storing hormone) levels drop which allows your fat cells to travel to the liver and get converted into ketones.
Your body effectively becomes a fat burning machine.
Control Blood Sugar
Unfortunately, many people suffer from diabetes which Is caused by your body’s Inability to handle Insulin. Keto naturally lowers blood sugar levels due to not eating as many carbs so your body can’t produce glucose. Keto has been shown to have huge benefits for people that are pre-diabetic or have Type II diabetes. Because the ketogenic “Diet” helps you to maintain more consistent blood sugar levels you find that you have more control of your everyday life while on keto.
I did a post a little bit ago on how to reverse diabetes naturally and holistically. If you are Interested In reading that here Is the link so you can check It out ~~~> Reverse Diabetes
This Is one of those benefits that have to be experienced. You can’t understand how cloudy carbs make your thinking until you can ween yourself off of them. When on the ketogenic “Diet” you experience Increased mental performance. In fact, many people partake In keto simply for this reason. The reason why you experience an Increase In mental performance Is that ketones are a great fuel source for your brain. The Increase In fatty acids has a huge Impact In brain function.
Better Appetite Control
When eating a “Diet” that is heavy In carbs you can often find yourself hungry a lot sooner than you expected after eating a meal. Because fats are more naturally satisfying they end up leaving our bodies In a satiated state for much longer. That means no more random cravings along with feeling like you’re going to collapse If you don’t get something in you immediately.
Keto has been used to treat epilepsy since the early 1900s. It’s still one of the most widely used treatments for children suffering from uncontrolled epilepsy today. A big benefit of the ketogenic “Diet” for people that suffer from epilepsy Is that It allows them to take fewer medications which Is always a good thing.
Insulin resistance is the reason why people suffer from Type II diabetes. The ketogenic diet helps people lower their insulin levels to healthy ranges so that they are no longer in the group of people that are on the cusp of acquiring diabetes.
What Do I Eat on a Keto Diet?
Unfortunately, on the ketogenic “Diet” you can’t eat whatever you want. However, unlike many other “Diets”, once you find yourself in ketosis your cravings for the things you can’t eat usually disappear and if they don’t?
Well, there are plenty of alternatives to the things you are used to eating. Remember, that the goal of the ketogenic “Diet” Is to get your body Into a state of ketosis and to do that you need to reduce your carb Intake. It’s Important to understand that carbohydrates are not only In the junk foods that you love but also some of the healthier foods that you enjoy. For example, on keto, you need to avoid wheat (bread, pasta, cereals), starch (potatoes, beans, legumes) and fruit.
There are small exceptions like avocado, star fruit, and berries as long as they are consumed in moderation.
Foods to Avoid
- Grains – wheat, corn, rice, cereal
- Sugar – honey, agave, maple syrup
- Fruit – apples, bananas, oranges
- Tubers – potato, yams
Foods to Eat
- Meats – fish, beef, lamb, poultry, egg
- Leafy Greens – spinach, kale
- Above ground vegetables – broccoli, cauliflower
- High-fat dairy – hard cheeses, high fat cream, butter
- Nuts and seeds – macadamias, walnuts, sunflower seeds
- Avocado and berries – raspberries, blackberries, and other low glycemic impact berries
- Sweeteners – stevia, erythritol, monk fruit, and other low-carb sweeteners
- Other fats – coconut oil, high-fat salad dressing, saturated fats, etc.
These are just some of the major benefits to the Ketogenic “Diet”. With any “Diet” related things you need to always listen to your body and since you are the only one that knows your body the best If you feel that the Ketogenic “Diet” If you feel off then It might not be for you.
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