How To Start A Keto Diet

Keto 1

A ketogenic or a Keto diet is a high fat, low carb, and moderate protein diet that helps you burn all of your fat efficiently.  Studies say it has enormous benefits in terms of robust performance and weight loss.

 This is the reason why most doctors recommend it. But first, 

 What exactly is a Keto diet?

It’s a diet that involves few foods that are low in carbs and moderate in proteins. This can also increase your fat intake, but, eventually, with the correct diet, you can lead a healthy life.

The reduction in carbohydrates places your body in a metabolic state known as ketosis when the fat from your body and your diet gets burned in the form of energy. 

Why should you start a Keto diet?

A ketogenic diet’s benefits might seem similar to that of other diets which reduce fats and carbs from your body, but it does that more effectively than other diets. If followed properly it will give amazing benefits. 

 

  • Weight loss

Quite simply, if you turn your body into a fat-burning machine you can quickly lose weight. The advantage is that you can lose weight without feeling the need to eat more or feeling hungry. More than 70% of studies show that a ketogenic diet is comparatively more effective and greater for weight loss.

  • A calm stomach

A proper Keto diet results in less flatulence and pain, fewer cramps, and a calmer stomach. It improves the symptoms of irritable bowel syndrome as well. 

  • Treating Epilepsy

Since the 1920s, the ketogenic diet has been proven in treating epilepsy effectively and is a registered therapy.  

The Keto diet hardly has any side effects but offers loads of advantages. It’s a LCHF (low carb high fat) diet process that eliminates carbs and helps keep away hunger pangs and craving for processed foods.

So, if you are here thinking about adopting a Keto diet, here a few simple, effortless tips to get you started!

  • Reduce carbs but add lots of veggies

It is extremely important to eat clean and add more protein portions to your diet. Eat fewer or limit your carbohydrate intake. Add vegetables like broccoli, spinach, beans, legumes, nuts, tofu, and cottage cheese, to meet your body’s expectations for vitamins, minerals, fiber and protein. Various products are available in the market to make this diet easy, ( Keto Atta, for example)

  • Decrease stress

While following a Keto diet make sure you keep a continuous check on your stress levels. Low sugar levels in your body could trigger the release of stress hormones like cortisol, and result in a non-effective Keto diet. Therefore, it is extremely important to keep your stress at bay by adopting good habits like exercising, meditation, saying no to negativity, and changing your daily routine. Take naps more often.

  • Increase healthy fat

With a LCHF diet such as Keto, it is essential to eat the right amounts of harmless fats. Include products like cheese, tofu, vegetables, mushroom, fish, and egg, as well as fruits like avocado, oils like olive oil, coconut oil. Vegetarians can opt for vegan foods that are easily available in the market.

  •  Drink lots of water

Water is undeniably a vital element of life that supports your metabolism and helps the body function correctly. Low carbs like a Keto diet have little diuretic effect on the body. Drink enough water to keep  constipation, cravings, and dizziness at bay.

Diet chart

Start with this menu:

  • Breakfast: Eggs scrambled with sautéed onions and cheddar cheese.
  • Snack:  Vanilla Shake.
  • Lunch: Grilled chicken over baby spinach, tomato, and avocado salad.
  • Snack: 1 cup sliced red bell pepper with 2 tbsp ranch dressing.
  • Dinner: 5 oz hamburger, 1 oz pepper jack cheese, 1 small tomato, ½ Hass avocado, 2 romaine lettuce leaves.

What are you waiting for? Start a Keto diet today and give yourself a healthy and great body!

REFERENCES:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2367001/

                          https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1819381/ 

                          https://pubmed.ncbi.nlm.nih.gov/11581442/

                          https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2633336/

                          https://pubmed.ncbi.nlm.nih.gov/17332207/


Ananya Ghoshal  loves writing about healthcare at Healthcareinsides.com and can be found on Facebook, Instagram, Twitter and Pinterest.

Disclaimer The information presented in this article is offered for educational and informational purposes only and should not be construed as personal medical advice. You should consult with your personal physician/care giver regarding your own medical care.T

 

 

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