Keto Diet for Lazy Beginners

How Do I Start a Keto Diet for Beginners?

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

More than 20 studies have shown that the keto diet can help people lose weight and improve their health.

A ketogenic diet may even have benefits against diabetes, epilepsy, cancer and Alzheimer's disease

The keto diet can be very useful for getting rid of excess body fat without feeling hungry and for improving type 2 diabetes. Here is a detailed beginner's guide to the keto diet.

What is a Keto Diet?

The keto diet is known as a low-carb diet, in which the body produces ketones in the liver to use as energy. It is referred to by many different names: ketogenic diet, low carb high fat, low carb diet, etc.

When humans eat foods high in carbohydrates, their bodies produce insulin and glucose. Glucose is the easiest molecule for your body to convert and use as energy so it will be chosen over other sources of energy. Insulin is responsible for processing glucose in your bloodstream by carrying it throughout the body. 

Because glucose is used as the main energy, your fat is not needed and therefore stored. Usually on a normal higher carb diet, the body will use glucose as its main form of energy. By lowering the intake of carbohydrates, the body is induced into a state known as ketosis.

Ketosis is the body's natural process that helps human survive when their food intake is low. During this state, we produce ketones, which result from the breakdown of fat in the liver.

The purpose of a properly maintained keto diet is to force your body into this metabolic state. We do not do this through calorie starvation but carbohydrate starvation.

Our body is highly adaptive to what you put into it – when you overload it with fat and eliminate carbohydrates, it will start burning ketones as its main energy source. Optimal ketone levels offer many benefits for physical and mental health, as well as weight loss.

What “Keto” Means?

The "keto" or "ketogenic" diet is so named because it causes your body to produce tiny fuel molecules called "ketones." It is an alternative fuel source for your body to use when there is insufficient blood sugar.

When you eat less carbohydrates, the liver generate ketones from fat. These ketones then serve as a source of fuel throughout the body, particularly for the brain. The brain is a hungry organ that consumes a lot of energy every day, and can't directly use fat. It can run only on glucose.

On the ketogenic diet, your entire body diverts its fuel supply to run mostly on fat, burning fat 24-7. When insulin levels drop very low, fat burning can dramatically increase. It becomes easier to access your fat stores to burn it off..

This is great if you're trying to lose weight, but there are other benefits as well, such as reduced hunger and a steady supply of energy, without the sugar peaks and valleys that often occur when eating high-carbohydrate foods. This can help keep you alert and focused.

When the body produces ketones, it enters a state of metabolism called ketosis. The fastest way to achieve this is to fast – eat nothing – but no one can fast consistently forever.

Keto diet, also causes ketosis and can be eaten indefinitely. Fasting has many benefits – including losing weight – without having to fast in the long term.

The Keto Diet How Does It Work?

The keto diet aims at forcing your body to use a different type of fuel. Instead of relying on sugar from carbohydrates, the keto diet relies on ketone bodies, a type of fuel the liver produces from stored fat. Burning fat seems the ideal way to lose weight. But getting the liver to make the ketone bodies tricky:

That requires you to reduce carbohydrates, less than 20 to 50 grams of carbohydrates per day

Usually it takes several days to reach a state of ketosis. Consuming too much protein can interfere with ketosis.

Different Types of Ketogenic Diets

There are several different types of the ketogenic diet, including:

Standard ketogenic diet. It is a very low carb, moderate protein and high fat type of diet. Usually it contains 75% fat, 20% protein and only 5% carbohydrates.

The cyclical ketogenic diet. This diet involves a period of giving back higher carbs, such as 5 days of ketogenic followed by 2 days of high carbs.

The targeted ketogenic diet. This diet allows you to add carbs around your workout.

High-protein ketogenic diet: This type is similar to the standard ketogenic diet, but much more protein. The ratio is often 60% fat, 35% protein and 5% carbs.

Only the standard, high protein ketogenic diet has been studied extensively. The cyclical or targeted ketogenic diet is a more advanced method and is primarily used by bodybuilders or athletes.

The information in this article applies mostly to the standard ketogenic diet, although many of the same principles apply to other versions as well.

What to Eat on a Keto Diet

All of the foods above adhere to the strict 5% carb allowance we use on keto. Generally speaking, you can eat from the following food groups:

Fats & Oils. Try to get your fat from natural sources such as meat and nuts. Supplements with saturated and monounsaturated fats like butter, coconut oil, and olive oil.

Vegetables. Fresh or frozen no matter. Stick with the vegetables above the ground, leaning towards leafy/green items.

Proteins. Try to stick to organic, pasture-raised, grass-fed meat whenever possible. Most meats don't have added sugar in them, so they can be consumed in moderation. Keep in mind that too much protein on the ketogenic diet is not a good thing.

Dairy. Most dairy products are fine, but be sure to buy full-fat dairy products. Harder cheeses usually have less carbs.

Beverage. Keep it simple and stick to most of the air. You can spice it up if needed with a stevia-based flavoring or lemon/lime juice.

Nuts and Grains. In moderate amounts, nuts and seeds can be used to create some fantastic textures. Try to use more fatty nuts such as macadamia and almonds. (medicalnewstoday.com)

Who should NOT do a Ketogenic Diet?

There are controversies and myths about the keto diet, but to most people it appears to be perfectly safe. However, 3 groups often need special consideration:

1. Do you take medication for high blood pressure?

2. Do you take medication for diabetes, such as insulin?

3. Do you breastfeed?

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The Keto Diet Risks

The ketogenic diet comes with many risks. Top list: high in saturated fat. Keep saturated fat to no more than 7% of your daily calories because of its association with heart disease. And indeed, the keto diet was associated with increased “bad” LDL cholesterol, which is also linked to heart disease.

Other potential keto risks include:

Lack of nutrition. If you don't eat a wide variety of vegetables, fruits, and whole grains, you may be at risk for deficiencies in micronutrients, including magnesium, selenium, phosphorus, and vitamins B and C.

Kidney problems. The kidneys help metabolize protein, and McManus says the keto diet can overload the kidneys. (The suggested protein intake is currently 46 grams daily for female and 56 grams for male.)

Heart problems. With so much fat to metabolize, diet can worsen existing liver conditions.

Blurred thoughts and mood changes. In order to function, your brain needs sugar from healthy carbs.

Constipation. The keto diet is low in fiber such as whole grains and nuts.

A low-carbohydrate diet can cause you to be irritable and confused. Those risks add up – so make sure you talk to your doctor and registered dietitian before trying the ketogenic diet.