Ketogenic Diet: A Complete Beginners Guide

Ketogenic Diet:

You have adapted a negative eating habits or emotional eating and now you have become obese or overweight. And now you don’t know the way back to your slim shaped body and you are now more worried before then. Now you should not eat more food in this worry. I know that you have followed so much strict healthy diet to lose your weight but they didn’t work at all. Also you have starved a lot and you didn’t eat or drink properly after starving. That starvation also did not help you to lose weight at any cost.

You can trust me that you can get your slim shape of body. But you have to follow a diet named as ketogenic diet. More than 20 scientific studies show that this type of low carbohydrate diet is effective for losing weight. It helps you to lose weight very healthily. After using this diet you will surely get your desired shape of body. The ketogenic diet brings many benefits to your body in the fight against diabetes, cancer, epilepsy and Alzheimer’s disease. It is the carbohydrate-free diet but high in fats.

What is Ketogenic Diet?

This diet is also known as Ketonic Diet. It is the low carbohydrate diet that works very well for those who want to lose weight. The ketogenic diet consists of carbohydrate in less amounts and high amounts of fat. In fact, the starting phase of the Atkins diet is a ketone diet. This wonderfully reduces your carbohydrate intake. It limits carbohydrates to a range of 0-50g per day and the maximum limit of carbohydrate may be even less.

This diet puts your body in a metabolic state known as ketosis. Your metabolism changes and uses fat as the primary source of energy not carbohydrate anymore. The body’s liver turns fat into ketones for the process of ketosis. Ketones are used as a source of energy by the body. It has the ability to normalize blood glucose and insulin levels of your body. The diet is very popular among the bodybuilders also nutritionists. After using this diet you will not get disappointed at all.

Types of ketogenic diet:

CYTOKINE KETOGENIC DIET

This type of diet includes recharging of carbohydrates. In cheating this diet you can eat usually in 5 days or 2 days by taking high carb.

STANDARD KETOGENIC DIET

Standard Diet is very moderate in protein, high in fat and low in carbohydrates. It has usually 75% fat, 20% protein and 5% carbohydrates.

TARGETED KETOGENIC DIET

You can take carbohydrates before and after the workouts you do in a day or week or month.

HIGH PROTEIN KETOGENIC DIET

It includes more protein then other diets. It contains 60% fat, 35% protein and 5% carbohydrates.

Working:

This ketogenic diet is very efficient way to lose weight. Research has also shown that this diet has proved that it is the only superior diet that burns fat in a healthy way and helps to reduce the weight. By following ketogenic diet you can lose 2 times more weight than people on a low-calorie-restricted diet. Improves the level of HDL and triglycerides in your body.

The ketogenic diet is best than fat restriction diets. It normalizes the blood sugar level. The fact is that this diet will help you to lose more weight than if you followed a diet high in carbohydrates and low in fat. And you will lose weight in a healthy way.

Things you have to eat in this diet:

Meats: Beef, pork and chicken. Can consume at your own will.

Eggs: Give preference to white eggs.

Healthy oils: Extra virgin olive oil, coconut oil and palm oil.

Vegetables: Worth all kinds of green leaves, tomatoes, onions etc.

Seasonings: Salt, black pepper and all kinds of spices and herbs are released

Nuts and seeds: Almonds, nuts, flaxseed, pumpkin seeds, etc.

Broth of Bones: Super healthy and nutritious.

Avocados: Guacamole is your best friend on low carb diets.

Things you don’t have to eat in ketogenic diet:

 Fruits: all of them except small portions of strawberries and blackberries.

Alcohol: by containing carbohydrates, many alcoholic beverages can get you out of ketosis.

 Tubers: potatoes, sweet potatoes, carrots, beets etc.

Grains and derivatives: Anything made from wheat flour, rice, cereals etc.

Benefits of ketogenic diet:

It helps in the recovery of brain damage. Also helps the person who has Parkinson’s disease by giving him or her relieve. Fight against the Alzheimer’s disease and does not give him time to progress further more. Lessens the cholesterol level in the body. Reduces the risk of getting a heart disease. Controls the blood sugar level in body. Slows the growth of cancer cells if any in the body. Lowers the seizures attacks in epilepsy patients. Gives you a trim shape of body in short time. It gives exceptional results to you according to your aspiration that lasts for long time.  

Side Effect:

The ketogenic diet is very effective in working so it does not have any kind of side effect on your health.

Who can follow this diet?

The people who have obesity problems then they should follow this diet for their aspired results. Persons who are fitness freaks they can also make this diet a part of their routine life.

Who cannot follow it?

Patients who have any medical issues like has some chronic disease then they should not try to adapt to this diet. The ladies during pregnancy cannot use this diet.