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Ketogenic Diet . A beginner’s guide to Keto Diet

Ketogenic Diet . A beginner’s guide to Keto Diet

The ketogenic diet recommends a diet that is low on carbs, moderate on protein and high in fat. The idea is to fine-tune nutritional intake in order to send the body into the metabolic state known as ketosis.

In this post , I will try to introduce in detail what is a ketogenic diet & a beginner’s guide to the keto diet.

What is a Ketogenic Diet?

The Ketogenic diet involves significantly reducing carbohydrate intake while increasing protein to the levels necessary to maintain muscle mass with the calorie ratios approximating 50% protein, 20% low glycemic index carbohydrates and 30% therapeutic fats.

Protein is included in every meal as this helps to reduce appetite, regulate blood glucose levels and preserve lean muscle mass. Examples of protein foods are fish, chicken, turkey, meat, eggs, cheese, tofu and tempeh. Protein drinks such as whey protein isolate or soy protein may be utilized. Soy protein is especially beneficial as it has been shown to stimulate thyroid hormone production, reduce fat levels and promote fat loss, due to the phytoestrogens and essential fatty acids it contains.

“Ketogenic” is a condition in which ketone bodies are produced from the body and used as an energy source. Ketone bodies are made by burning fat.
However, if you ingest more than a certain amount of sugar, ketone bodies will not be produced. Therefore, it is important to limit carbohydrates.
On the other hand, the state of using sugar as an energy source is called “glucogenic“. It can reduce the amount of sugar in less than one day 50G , and 60% of total calories to take in lipid You are one of the references.

Estimated duration of ketogenic diet

A ketogenic diet may be followed for a minimum of 2 to 3 weeks up to 6 to 12 months. Close monitoring of renal functions while on a ketogenic diet is imperative, and the transition from a ketogenic diet to a standard diet should be gradual and well controlled.

If you are new to a ketogenic diet, you have to change your regular diet. Therefore, some people may be wondering how long they should continue.
The duration of a ketogenic diet depends on your purpose.

A good rule of thumb for a ketogenic diet is about 3 months. If your goal is to lose weight, you can’t expect any further dieting effects with a ketogenic diet.

One study found that both ketogenic and calorie restriction did not make a big difference in the long-term diet effect of one year. Therefore, it may be better to set a certain short period instead of one year and work on it.
The key to a successful diet is to adhere to the rules because the period is fixed.

For anti-aging and health promotion purposes, there is no period.
By minimizing the intake of carbohydrates that cause aging and keeping the ketogenic state, the purpose is to maintain the glycation of the body, that is, the constitution that prevents aging. Therefore, in this case, there is no particular optimum period.

If you are on a diet, as mentioned earlier, it’s recommend that you start with about 3 months.

It can be daunting when you’re just starting to limit carbohydrates, but when your energy source shifts from glucose to ketone bodies, your body and brain also become more active.

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When will the ketogenic diet be effective?

The ketogenic diet is to limit the amount of carbohydrates you get from your diet and turn on the ketogenic circuit. Ketone bodies begin to appear in early people after 48 hours.

Some people find it difficult to see the effect. If your diet is undernourished, you will try to store protein and fat in your body. As a result, you may not lose weight easily, but if you accumulate the proteins and lipids that your body needs, you will gradually become ketogenic. When ketone bodies are released, it seems that you can often feel the change in your constitution within a week or two.

Don’t give up just because it doesn’t work right away. Feel the small changes in your body while you’re on a ketogenic diet.

The effects that shows you are experiencing a ketogenic state

When you start a ketogenic diet, you will experience many changes. Here are some main effects.

  • Weight loss: Most people think that the purpose of a ketogenic diet is for a diet. The ketogenic diet uses fat as an energy source, which reduces triglycerides. Because you get enough protein, you will gain proper muscles and tighten. By all means, let’s do exercise together.
  • Lifestyle improvement : Limiting carbohydrates on a ketogenic diet lowers blood sugar levels. As a result, arteriosclerosis is improved and blood pressure is lowered. You consume a lot of fat, but the fat you ingest more than you need is excreted to the outside, so your cholesterol level does not rise extremely.
  • Mental stability : It seems that many people get rid of anxiety and frustration and feel calm when they go on a ketogenic diet . Therefore, you will be motivated and proactive.
  • When you take sugar, your blood sugar level rises, and a large amount of a substance called insulin is secreted in an attempt to lower that blood sugar level. The result is dullness, sleepiness, and frustration.
  • By limiting carbs, you can avoid this fluctuation in blood sugar level and stay healthy every day.

It is important to increase ketone bodies

You know that our body uses “glucose” as an energy source. When you limit carbohydrates and lack glucose, the fat that has accumulated in your body is burned instead. The burning residue of fat produced at this time is called a “ketone body”. In other words, an increase in “ketone bodies” means that fat is burning well.

Maintain ketosis

A state in which the concentration of ketone bodies in the blood is higher than usual (a state in which it exceeds a certain value) is called “ketosis”, and maintaining this state is the liver of a carbohydrate-restricted diet (ketogenic).

Specifically, it is possible to maintain a ketosis state by continuing a diet of moderate protein, low sugar, and high fat. The essence of a carbohydrate-restricted diet is to create a state in which ketone bodies are used as an energy source instead of sugar.

One thing to worry about when going on the ketogenic diet is something called “keto flu.” Not everyone experiences this, but for this that do it can be tough. You will feel lethargic and you may have a headache. It won’t last very long. When you feel this way make sure you get plenty of water and rest to get through it.

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