Keto for beginners may sound like a strict diet. However, these days wherever you go, you will hear about the keto diet. Hollywood celebrities like Halley Berry and Kourtney Kardashian have done it, social media sites like Pinterest is brimming with a ketogenic diet food recipe. There’s something behind all the popularity. If the diet is done right, you can lose a good amount of weight.
If you are new to a keto diet, read our simple guide on ‘Keto for beginners.’
Introduction to Keto Diet
The ketogenic diet also referred to as a keto diet, is a high fat and low-carb diet that shares few similarities with the low-carb and Atkins diets. The diet involves a very minimum intake of carbohydrates and swapping it with fat intake. This helps in the heavy reduction in carbs. This puts your body into a state called ketosis.
This helps in burning more fat from your body. Also, it turns all body fat into Ketones. It helps to supply energy to your brain. Keto diets can assist in a massive reduction in insulin and blood sugar levels. Along with this, increased ketones in your body offers incredible health benefits.
Types of Ketogenic Diet
Standard Keto Diet
It is one of the most common types of keto diet. It consists of low-protein, high-fat, and moderate-protein food. This type of keto diet contains 20% protein, 5% carbs, and 75% fat.
Cyclical Keto Diet
This keto diet contains days of higher-carb food items, like four keto diet days followed by one high-carb day.
Targeted Keto Diet
It lets you add more carbs on your plate around workouts.
High-Protein Keto Diet
It is quite similar to a first keto diet. However, it includes high protein; it consists of 35% protein, 60% fat, and only 5% carbs.
Health Benefits of Keto for Beginners
Heart-related diseases: If you follow a proper keto diet, it can help you to prevent risk factors such as high cholesterol levels, body fat, blood sugar, and blood pressure.
Cancer: Many people use a keto diet to treat cancer diseases. Also, it helps to control the growth of the tumor.
Alzheimer’s disease: If you have Alzheimer’s, you can start consuming a keto diet. It may diminish the symptoms of this disease and control its growth.
Acne: Acne is a prevalent issue among teenagers. Keto diet involves eating less processed foods and sugar; it reduces insulin levels. This results in improving the problem of acne.
Polycystic ovary syndrome: If you follow a proper keto diet, it can assist control insulin levels, which play a significant role in diminishing the symptoms of polycystic ovary syndrome.
Foods to Avoid
Below are the names of food items that should be eliminated on a keto diet:
- Grains or starches
- Root vegetables and tubers
- Sugar-free diet foods
- Unhealthy fats
- Sugary foods
- Beans or legumes
So, this was our detailed guide on ‘Keto for beginners.’ Remember to avoid eating carb-based food items like sugars, potatoes, grains, candy, rice, and so on to achieve the desired results.