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Monday, March 8, 2021

The Ketogenic Diet: A Keto Detailed Beginner’s Guide.

Here is a detailed beginner’s guide to the keto diet:




What is a ketogenic diet?


The ketogenic diet (or keto diet) is a low-carb, high-fat diet that offers many health benefits.

In fact, many studies show that this type of diet can help you lose weight and improve your health.

Ketogenic diets may even have benefits against diabetes, cancer, epilepsy, and Alzheimer’s disease

ketogenic basics:


The keto diet is a very low carb, high-fat diet that shares many similarities with the Atkins and low carb diets.

It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.

When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain.

Keto diets can cause significant reductions in blood sugar and insulin levels. This, along with the increased ketones, has some health benefits.

Types of ketogenic diets:


There are several versions of the ketogenic diet, including:

1-The standard ketogenic diet (SKD): This is a very low carb, moderate protein, and high-fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs.

2-The cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high carb days.

3-The targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
High protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs.

However, only the standard and high protein ketogenic diets have been studied extensively. Cyclical or targeted ketogenic diets are more advanced methods and primarily used by bodybuilders or athletes.

The information in this article mostly applies to the standard ketogenic diet (SKD).

What is ketosis?


Ketosis is a metabolic state in which your body uses fat for fuel instead of carbs.

It occurs when you significantly reduce your consumption of carbohydrates, limiting your body’s supply of glucose (sugar), which is the main source of energy for the cells.

Following a ketogenic diet is the most effective way to enter ketosis. Generally, this involves limiting carb consumption to around 20 to 50 grams per day and filling up on fats, such as meat, fish, eggs, nuts, and healthy oils.


It’s also important to moderate your protein consumption. This is because protein can be converted into glucose if consumed in high amounts, which may slow your transition into ketosis.

Practicing intermittent fasting could also help you enter ketosis faster. There are many different forms of intermittent fasting, but the most common method involves limiting food intake to around 8 hours per day and fasting for the remaining 16 hours.

Blood, urine, and breath tests are available, which can help determine whether you’ve entered ketosis by measuring the number of ketones produced by your body.

Certain symptoms may also indicate that you’ve entered ketosis, including increased thirst, dry mouth, frequent urination, and decreased hunger or appetite.


Can Ketogenic diets help you lose weight?


A ketogenic diet is an effective way to lose weight and lower risk factors for disease.

In fact, research shows that the keto diet may be as effective for weight loss as a low-fat diet.

What’s more, the diet is so filling that you can lose weight without counting calories or tracking your food intake.


What’s more, it also led to reductions in diastolic blood pressure and triglyceride levels.


The increased ketones, lower blood sugar levels, and improved insulin sensitivity may also play a key role.

A ketogenic diet can help YOU

 lose slightly more weight than a low-fat diet.










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