Keto diet for beginners
What is Keto or Ketosis?
If you are Keto diet beginner, Keto means fat burning
When you burn fat, the fat breaks down into what’s called Ketones where the body can use it as an alternative fuel, a much better fuel-source than sugar fuel. It lowers blood sugar and insulin levels and shifts the body’s metabolism away from carbs and towards fat and ketones.
Different Types of Ketogenic Diets
There are many types of ketogenic diet, including:
Standard ketogenic diet (SKD): This is a very low-carb, moderate-protein and high-fat diet. It typically contains 75% fat, 20% protein and only 5% carbs (1Trusted Source).
Cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as five ketogenic days followed by two high-carb days.
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.
Can I reduce weight on a Keto diet?
The answer is yes. A ketogenic diet is a great way to lose weight and reduce many risk factors for disease such as Cancer.
Healthy Ketosis is a version of regular Ketosis based on a principle where you must “Get healthy first, then lose the weight.” And “get healthy” means related to eating healthy, high-quality foods that are providing all of your nutrients.
The number of carbs that you can eat in a ketogenic diet is between 20–50 grams per day. probably its sound challenging, but lots of foods will fit into this diet. That is why we have created this blog for Keto diet for beginners so you can have a better understanding of what is involved.
We have selected 9 most healthy foods to eat on a ketogenic diet.
Starchy vegetables such as Potato, Sweet Potato, Pumpkin you should avoid them in a Keto Diet. Contrary Non-starchy vegetables are low in calories and carbs and provide lost of nutrients, like vitamin C and several minerals.
Here is a list of 20 best veggies for a Ketogenic Diet
Bell Peppers
Broccoli
Asparagus
Mushrooms
Zucchini
Spinach
Avocados
Cauliflower
Green Beans
Lettuce
Garlic
Kale
Cucumbers
Brussels Sprouts
Celery
Tomatoes
Radishes
Onions
Eggplant
Cabbage
3. Cheese
Cheese is great to eat on the keto diet. But not all cheeses are created equal. Learn which cheeses are healthy, which cheeses to avoid, and where cheese fits into your ketogenic diet.
4. Avocados
Here we have another superfood. Avocados are high in several vitamins and minerals, including potassium, an important mineral many people may not get enough of. Also, Avocados offer a rich source of heart-healthy monounsaturated fatty acids. They also contain lots of fibre to help digestive health.
5. Meat and Poultry
Meat and poultry are considered an important part of a ketogenic diet.
Fresh meat and poultry contain no carbs and are rich in B vitamins and several minerals, including potassium, selenium and zinc. Dieters often give up fatty steaks and pork for leaner cuts of meat like chicken breast.
6. Eggs
Eggs are one of the healthiest and most versatile foods on the planet. Eggs are perfect for breakfast on a low-carb diet such as Keto and extremely popular. Just one egg has about 6 grams of protein and only 71 calories.
7. Olive Oil
Olive Oil has an incredibly healthy amount of monounsaturated fats and antioxidants, extra virgin olive oil is a cold-pressed, unrefined oil that maintan the flavour and nutrients of the olives.
8. Nuts and Seeds
One of the healthy, high-fat and low-carb foods, Nuts and seeds have been linked to a reduced risk of heart disease, certain cancers, depression and other chronic diseases.
Summary, a ketogenic diet can help you lose much more weight than any other diet.
But also, it has other great health benefits for different health conditions such as Heart disease, Cancer, Alzheimer, Epilepsy, Acne, Brain injuries, Parkinson and more.
Do you want to know more about the Keto diet for beginners please consult with one of our doctors
Era Health Doctor Melbourne CBD
Call 03 9944 6200
