In  the world  of weight  loss,  low carbohydrate consumption and high protein

intake plans often get people’s attention. Keto diet has become very popular

among people in the past few years, but the keto diet’s foundation isn’t something

entirely new. It is probably something which you might already have heard about:

a strict low-carb, gluten-free diet that is very similar to the Paleo diet and the old,

well know Atkin’s die

 

 

 

 

 

 

 

 

 

Today, we will share all the information you need to know about the keto diet.

And If you are planning to start one, our ‘1-week keto plan for beginners’ might

help you start. So, stick around and get to know what all the hype is about

All you need to know about the keto diet:

     1.     An introduction to the keto diet

The word keto is a short form to “ketogenic,” which means the production of

ketone bodies, a product produced in the body as a result of fat metabolism.

Our body runs on glucose primarily. A ketone is an alternative form of fuel used

when our body runs out of glucose.

So, a keto diet can be defined as “a diet that is low in carbohydrates, moderate in

proteins and rich in fats that helps in burning body-fat more effectively.

 

   2.    How a keto diet works

One of the most often asked questions by people is how a keto diet works?

Gl ucose is the primary fuel used by our body to carry out all the activities that we

perform daily. There is a certain amount of glucose present in our body that our

body utilizes. If a human body consumes less than 50 grams of glucose every day

for approximately 3-4 days, it will eventually run out of glucose. The body will start

the breakdown of proteins and fats to use energy, which helps the person lose

body fat. This whole process is called ketosis.

The primary strategy of a keto diet is to avoid the intake of the rich food in carbs.

By reducing the carbohydrate consumption, we will be able to:

•    Decrease carbohydrate metabolism
•   Increase utilization of proteins and fats
•   Decrease insulin level in the body which is a fat-storing hormon

Insulin is a hormone that is released by our body in response to glucose. Insulin

converts the excess of glucose into fat for future use, which never comes as you

keep on eating more and more. Your body keeps on stacking more fat for future

use, and eventually, you end up getting obese

   .You can click on the link to take the Keto Diet test

      3.    Benefits of a keto diet

One thing that should be kept in mind is that a keto diet is a short-term strategy to

lose excessive body fat. We would recommend consulting your GP before

considering using it on a long-term basis. Here are some benefits of the keto diet

that have been observed in people on the keto diet:

• Peoplenon keto diets are observed to lose weight more quickly and efficiently.
• According to doctors, the ketogenic diet is safe and more effective than other diets.
• No need to exercise, no pills, no calories calculation before meals, keto diet allows you to burn fat 24/7 by just being disciplined and consistent.
• According to the Centers for Disease Control And Prevention, the increased carbohydrates intake is directly related to the increased prevalence of type-2 diabetes.
• The decrease in body insulin can lead to protection against certain cancers and help reduce the growth of cancer cells; however, more research in this area is still needed, though.
• People on the keto diet are less likely to have significant heart issues like hypertension, atherosclerosis, and he.
• art attacks.
• Keto diets have helped reduce the episodes of seizures in epileptic children. However, we still suggest consulting your doctor.
• Cutting down on carbohydrates may help reduce acne problems as they are linked to skin problems. People on keto diets are observed to have lower skin problems like acne.
• Cutting down on carbohydrates may help reduce acne problems as they are linked to skin problems. People on keto diets are observed to have lower skin problems like acne.

     4.     Risk factors associated with the keto diet

Besides the many health benefits keto diet offers, there are some risks associated with the keto diet. That’s why most health experts suggest getting on a keto diet for a limited time as it helps reduce the risk factors. Some of the main issues are:

• Ketones can make a diabetic person sick, especially type-1 diabetes’ patients.
• Patients with pre-existing liver diseases should consult their doctor before making any diet changes.
• Some gastrointestinal problems like constipation are frequent because of low fiber intake associated with the keto die.
• Hypertensive patients should consult their doctor before making any diet change.
• Lactating mothers are advised not to follow any keto or other diet plans until they stop breastfeeding their kids.

    5.    What to eat and what to avoid on a keto diet

The following food is safe to be consumed:

• Saturated Faste like butter, ghee, coconut oil, MCT oil. Tallow and lard.
  
• Monounsaturated fats like virgin olive oil, avocado, cold-pressed olive, flax, and macadamia nut oil.
• Naturally occurring polyunsaturated fats like that found in animal proteins and fatty fish.
• Keep your omegas in balance by eating salmon, tuna, trout, and shellfish.
• Nuts and seeds.
• Meat and poultry.
• Eggs.
• Vegetables with low carbohydrates  Food to be avoided:
• Sugar
• Sweet Food
• Starchy food like pasta, bread, and rice
• JunkFood
• High-carb vegetables like potatoes
• Chocolate bars and candies 

What drink

• Water
• Coffee
• Green Tea

One-week keto plan for beginners

Here is our one-week keto plan for beginners to use for yourself and get along the diet:

	Breakfast	snack	Lunch	snack	Dinner
Sunday	Scrambled eggs lettuce wraps with avocado and cilantro	nuts	Kale salad with grilled chicken with olive e oil dressing	Bell pepper with guacamole	Steak with cauliflower rice
Monday	Baked egg in an avocado cup	Macadamia nuts	Tuna salad	Sliced cheese or cold cut turkey roll-ups	Chinese beef and broccoli
Tuesday	Greek yogurt topped with chia seeds and crushed walnuts	Turkey jerky	Cauliflower fried rice	Sliced cheese	Roast beef with sautéed mushroom and zucchini
Wednesday	Protein shake with kale, almonds, and blackberries	Zucchini parmesan chips	Almond flour chicken tenders with greens and cheese	Bacon deviled eggs	Grilled shrimp and asparagus with a lemon butter
Thursday	Fried eggs with a slice of bacon and a side of greens	½ cups of coconut chips	Grass-fed burger in a lettuce bun with avocado	Celery sticks dipped in almond butter	Meatloaf on a bed of watercress salad
Friday	Feta cheese and spinach omelet	Bacon-wrapped asparagus	Chicken wings with celery sticks	Cocoa coconut milk smoothie	Grilled chicken with bell peppers and tomatoes
Saturday	Greek yogurt with coconut chips and pumpkin seeds	Cheese crisp	Chicken salad wraps	Peanut butter fat bombs	Grilled salmon with a side of cauliflower rice

 

Conclusion

A ketogenic diet can be a catalyst in your weight-losing game if followed with consistency and discipline. Even a single cheat day can ruin the whole progress, so consistency is the basic rule. Keto diet can be really helpful for people concerning their health; however, it is not for everyone. If you are an athlete and plan to build more muscles, we recommend you to look up for alternatives diet plans. There is no fixed proportion for the amounts of fats, protein and carbs. Each individual may find the proportion that works best for him through practice. A keto diet is more effective if you are planning to lose some mass in a short time.