Many people have been trying to lose weight, especially those who are overweight or obese for years. But still, it is difﬁcult to do so. That is because what we eat determines how much we weigh. Many experts recommend that you should eat more vegetables and less fat if you want to keep your weight down.
But many people ﬁnd it difﬁcult to do so. This is because they may lack the required information, experience and motivation. After all, it is not easy to change your eating habits.
This book help you lose weight without any difﬁculties or issues. Almost everyone who has tried the recipes in this book has achieved their weight loss goals.
Are you interested in getting into the ketogenic diet, but don’t know where to start? Whole books have been written on the subject, but it’s time to get back to basics and learn how to use a kitchen appliance called an air fryer.
The trick is that this appliance allows you to cook food at a lower temperature than traditional cooking methods such as baking or grilling. Now while this isn’t exactly like deep fat frying and you can’t recreate your favorite fast food French fries with it, it is a much healthier way to cook your meals.
If you are serious about the ketogenic diet, then you will want to learn all that you can about this way of eating. The more you know, the easier it will be for you to put together your ketogenic diet menu plan and the results that you want to achieve. The following tips will help you get started in learning about this program and what it can do for you.
Table of Contents
- 1 Understanding the Ketogenic Diet basics
- 1.1 What is Ketogenic diet?
- 1.2 Beneﬁts of Ketogenic diet
- 1.2.1 1. Weight Loss
- 1.2.2 2. Reduction in Hunger
- 1.2.3 3. Detoxiﬁcation
- 1.2.4 4. Lower blood pressure
- 1.2.5 5. Lower cholesterol
- 1.2.6 6. Increase energy
- 1.2.7 7. Decrease joint pain
- 1.2.8 8. Prevent immunity from cravings
- 1.2.9 9. Reduction in blood sugar and insulin levels
- 1.2.10 10. Reduce triglycerides
- 1.2.11 11. Better digestion
- 1.3 How to prepare for keto lifestyle
- 2 Guidelines for the Keto Diet
- 3 Final thoughts
Understanding the Ketogenic Diet basics
What is Ketogenic diet?
Ketogenic diet is a very low carb diet. Typically, people on Ketogenic Diet consume between 20-100 grams of net carbs per day. The major goal of this type of diet is to enter ketosis, which means the body will be burning fat instead of sugar or carbohydrates as its main energy source.
Ketogenic Diet is an eating plan that forces your body to use ketone bodies as its primary source of energy. This process produces much higher levels of ketones in the blood, which results in more efﬁcient fat burning and weight loss.
The Ketogenic diet is more than a healthy diet. It has been proven to help you lose weight and improve your overall health. In a nutshell, the Ketogenic diet is high fat, moderate protein and low carbohydrates. On this type of diet, you get the body use fat (rather than glucose) as its primary source of fuel in order to produce energy instead of glucose.
Ketogenic diets are generally considered safe for most patients; however, the latter is not always the case. In severe cases of alcohol dependence or binge eating disorder, certain individuals may be unable to tolerate higher-fat intake or high-carbohydrate foods.
You can use ketosis for weight loss. It is known that the body produces ketones in the liver which can be used as an alternative source of energy to glucose (which from carbohydrates). So, your body will use the fat stores for energy instead of the carbohydrates and therefore you will lose weight.
Beneﬁts of Ketogenic diet
A ketogenic diet is a high fat and low-carbohydrate diet. It allows the body to primarily burn fats instead of carbohydrates, which results in losing weight. It is also considered to be a healthier alternative of the American diet because it will not cause any harm to your health, unlike other diets out there. This diet uses fat as energy instead of carbohydrates.
During fasting, the body uses carbohydrates as its primary source of energy. When you do not have enough carbohydrates, your body starts to break down fat cells for energy. This process is called ketosis – which means “fatty acid” in Greek.
When you’re in a fasted state, your body will often produce ketones as an alternative source of energy to burn so that you can survive. The beneﬁts include:
1. Weight Loss
With a ketogenic diet, the body is unable to burn carbohydrates as its primary source of energy. This forces the body to begin breaking down fat tissue. This process burns fat and leads to weight loss.
The ﬁrst few days of this diet can be tough, as your body gets used to producing ketones in the liver. The initial weight loss can be anywhere from 2-10 pounds (1-5 Kg) depend- ing on how much water you retain and muscle vs fat ratio.
Low carb diets require the body to burn fat as fuel, instead of burning carbohydrates. A process known as ketosis is most often associated with fat-burning.
To put it into perspective: Carbohydrates are your body’s ﬁrst choice for energy. But when carbs are in short supply (or if you’re following a Ketogenic diet), your body will burn stored fats instead. This is why low carb diets can cause weight loss.
2. Reduction in Hunger
When you are in a fasted state, your body relies on its fat stores to produce energy. When this happens, cravings for food will go down as you continue to lose weight. That’s why it’s very hard for people doing a ketogenic diet to overeat and gain weight.
The goal of intermittent fasting is not just weight loss but also ﬁnding ways to improve your overall health and improve longevity. It improves overall healthy by reducing the risk of chronic diseases by improving insulin sensitivity, reducing oxidative stress and inﬂammation, lowering triglycerides and blood sugar levels, while providing an increase in energy and a reduction in hunger levels.
When you fast and produce ketones, your body will start breaking down fat instead of glucose. As the fat is broken down, toxins are released into your bloodstream. This is why most people feel sick during their ﬁrst few days of fasting. This is normal and it’s because your body is releasing toxins that were stored in your fat.
The toxins will be absorbed by the liver during the early stages of fasting. Once this absorption process ﬁnishes, your body will start breaking down these toxins and you will get better. During this detox period, you also start losing a lot of water weight as well. The best thing to do during this period is to eat healthy as much as possible and drink lots of water to get rid of the toxins.
4. Lower blood pressure
Because the diet reduces net carbohydrate intake and forces the body to use fat for energy, the liver starts to turn this fat into ketones. Once your body is using fat for energy instead of carbs, the liver will produce ketones.
The main reason why this diet improves blood pressure is because it reduces your blood sugar levels and insulin levels. When blood sugar levels go down, insulin levels also drop. Since insulin plays a major role in regulating blood sugar levels, low insulin levels also mean a drop in blood sugar.
5. Lower cholesterol
A ketogenic diet improves cholesterol levels by increasing HDL, the good cholesterol and decreasing triglycerides. HDL (high density lipoprotein) is known as the “good” cholesterol because it helps reduce disease risk, while Triglycerides are an indication of someone having high blood sugar.
6. Increase energy
Ketones are a source of energy that the body produces naturally. It is the body’s preferred choice for energy over glucose. In fact, it’s about 5% more efﬁcient than using glucose as an energy source.
During fasting, your body uses triglycerides as an energy source. When you are in a fasted state, this process is ongoing and the body will use up these stored triglycerides. The more you do this, the more it will use up its fat stores and turn them into ketones. This is why low carb diets are so effective for weight loss.
Once your body starts using your fat for energy, you will experience an increase in resting metabolic rate (RMR) and your physical performance.
7. Decrease joint pain
Studies have shown that a ketogenic diet can help reduce inﬂammation in joints. The reason why this happens is because the body will start using its fat stores instead of glucose to produce energy.
When you decrease the consumption of carbohydrates, your blood sugar levels will go down and your insulin levels will also drop. When this happens, your level of inﬂammation in the body will drop as well. So when you fast, you are relying on your fat stores for energy.
8. Prevent immunity from cravings
If you are on a diet and doing it properly, you will lose weight. When your body needs to use fat for energy instead of carbohydrates, your desire for food will also go down. This is because the fat burning process takes place in the absence of glucose as an energy source.
As we have mentioned above, fasting causes the breakdown of fats to produce ketones as an alternative source of energy. So when you have no glucose to use as energy, your hunger levels will reduce naturally.
9. Reduction in blood sugar and insulin levels
Ketosis means that the body will be burning its fat stores instead of glucose. The process of breaking down fats through lipolysis is what causes ketosis. Ketosis is caused by fasting, which is why most people who go on fasts such as intermittent fasting or water fasting see quick results.
When you start ketogenic dieting and end up in a fasted state, your liver starts to con- vert fat into ketones to make energy and spare glucose. When your liver is producing ketones, it means that your blood sugar levels are low and your insulin levels are also reduced.
This will help you reduce blood sugar and insulin levels in the body. Studies have shown that a ketogenic diet led to lower insulin and glucose levels, along with an improvement in insulin sensitivity by as much as 75%.
10. Reduce triglycerides
Triglycerides are the fats stored in fat tissue that get released into the bloodstream when you eat fats. High triglycerides are associated with heart disease, stroke, diabetes and other heart-related problems.
They are also associated with belly fat and the buildup of visceral fat around your organs. Getting rid of belly fat is no easy feat. When you follow a ketogenic diet, you will see a drastic reduction in your triglycerides levels as the body starts using its fat stores instead of glucose for energy.
When you consume carbohydrates, your body converts them into glucose to use as an energy source. When you consume less carbs, your body will start breaking down fats and proteins to use as energy instead. When you do this, your triglycerides levels will come down.
11. Better digestion
When you are dieting and have no glucose to use as energy, the process of ketosis will start. When this happens, your body will start producing peroxide.
Peroxide is a byproduct of fat metabolism in your body. By producing more peroxide, it makes it easier for you to digest your fats and proteins as they are broken down and processed by the liver. This also helps with your metabolism.
How to prepare for keto lifestyle
Everybody want to live a healthy lifestyle and have a healthier life. But nowadays it is very difﬁcult to ﬁnd time for this because of our daily routines. The procedure of having a healthy lifestyle will take time and will affect your daily life routine. It’s very hard to make all the changes that are needed if you want to live a healthier lifestyle. Here are some steps that you should do:
If you want to start your dieting, the ﬁrst thing you should do is to count your carbs. Why is this important? Many people think that they don’t have to count their carbs because they are on a ketogenic diet. This is not true at all. You should still count your carbs when you are on keto.
Clean Your Kitchen
Keep your kitchen clean and uncluttered. Have a good and healthy environment in your home to rest, reduce stress and start a healthy lifestyle. We all know that keeping our homes organized will help us stay focused and make sure that we have no mess in our houses.
The same is true when you are preparing yourself to live a healthier lifestyle. You should keep everything neat and clean so it will be easier to have an organized kitchen while preparing your meals. Cleaning the kitchen area will also help you control and maintain your weight.
You have to be careful about what you eat on a keto diet. The reason is that there are different types of foods that you should avoid when you are keto-dieting. It is important to know the main sources of food that will help you live a healthy lifestyle and allow your body to stay ﬁt.
Some of the main sources are junk foods, high-sugar foods, processed food and fast food that cause many health problems for our body.
You should follow a diet plan that will help your body to stay healthy and ﬁt. This is only possible if you keep all the preservatives out of your kitchen, reduce your sugar and junk food intake.
Check the Fats
Do you know how important the fats are in our daily lives? They play an important role in all our functions and they have a lot of beneﬁts too.
Food fats are necessary for our health. But there are also some fats that can make you unhealthy and gain weight very easily.
You should check or ﬁnd out the oil that you use on your food. You should always con- sider the oil as your ﬁrst fat source. If you are going to use fat, then you should use a healthy oil source. The oil will provide you energy and energy is what you need to be healthy.
Using nutritional supplements to boost your keto diet can give you a boost. The best thing about this is that they don’t contain any harmful chemicals and they are totally natural, so there’s no harm associated with it.
You should use these nutritional supplements to help you start your dieting and stay on it for a long time.
Eating Low Carb
You should know that low-carb developments are not only limited to your diet. You should try actively living in a low-carb environment.
You should go on and try to reduce your carb intake. This will help you stay active in this type of development and make sure that you are on a diet that is best for you.
This will also help make sure that you have full control over your weight and blood sugar levels. If you don’t do this, you will have a hard time staying on a ketogenic diet.
Guidelines for the Keto Diet
There are also some simple rules for living a keto lifestyle. You should always remember that you are on a diet, so you should control what you eat. You shouldn’t just eat anything at any time of the day. There are certain things that you can eat and others that you can’t when you are on a diet. Avoid below listed foods: –
- Sugar and Candy Fatty foods
- Pastries and Backed Goods
- Grains and Starches
- Legumes & Beans
- Starchy Vegetables
- Fruits – Apples, Plums, Bananas, Watermelon, Grapes, Peaches, Pineapples
- Daily – Cottage chees, ice cream, full cream milk, skimmed milk, yogurts, ﬂavored milk.
- Drinks – Tequila, Beer, Wine, cocktails, energy drinks, coffee, juice and soda.
The keto diet is a great way to lose weight and keep your body lean. But you have to make sure that you follow the rules set for the keto lifestyle, so you can follow the diet properly without having any side effects.
I do not recommend this diet for losing weight because it is very hard to stick to unless you are under 50 pounds over weight. This diet does help people with conditions such as epilepsy, but there are no studies done on whether or not this diet helps overweight and obese people. I hope this guide helped you.
If you want to burn your fat in a safe way, then you can follow the miracle weight loss drink. Miracle weight loss drinks are designed to help people who want to lose weight without the complications of a weight loss plan. These liquids are made from natural ingredients, and they have been shown to have many benefits besides just helping you lose weight. The miracle drink includes the ingredients: green tea, water, lemon juice and apple cider vinegar.
Looking for more health guide? Check and out the Way to regen health in stranded deep.