Keto Diet for Beginners

By Corey Kinsey

Keto Dieting is the most popular way to lose weight in the world today. If you are in need of losing weight without starving, then the Keto Diet is right for you! In this book, you will be enlightened on the basic knowledge on getting started to your new healthy lifestyle.

• Language: English
• Publisher: Corey Kinsey
• Release date: Feb 24, 2021
• ISBN: 9781005266684

Book preview

Contents

Introduction:

What is a Keto Diet?

Different Keto Diets:

What is Ketosis?

Who Should Consider Well before Going for a Keto Diet?

The Steps Every Beginner Should Follow for the Keto Diet:

Foods Beneficial During the Ketogenic Diet:

Food Items Required on the Moderate Level:

Standard Diet Plan:

SampleDay Wise Diet Plan:

Benefits of the Keto Diet:

Tips and Tricks for Ketosis:

Signs and Symptoms of the Ketogenic Diet:

Recipes of Some Keto Foods:

Ingredients

Frequently asked questions (FAQS):

Keto Diet for Beginners

Introduction:

The full form of the Keto Diet is the Ketogenic Diet. It is named so because it causes the production of chemical molecules called Ketones. So, the diet that produces ketones in the body is known as the Keto Diet or Ketogenic Diet. In the body, ketones are made by the liver after converting the fats. Basically, ketones are chemicals. When there is the absence of enough insulin for converting glucose into energy, ketones are produced.

What is a Keto Diet?

It is a diet with very low carbohydrates, high fats, and enough amount of proteins. It can offer many health benefits. According to many studies and research work, this keto diet helps weight loss and increases the body's healthy metabolism. It has many resemblances with Atkins that are very low carb (containing a very low amount of carbohydrates) diet.

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As the keto diet contains very low carbohydrates and a high amount of fats, the intake of such a diet involves reducing carbohydrates in the body and the abundance of fats. This abundance of fats and carbohydrates reduction leads the body to a metabolic state known as KETOSIS. With Ketosis, the efficiency of the body to burn fats increases. The fats in the body are then used or steamed, and this ultimately leads to weight loss. The liver's fats are also changed to ketones to supply energy to the brain, which also occurs due to Ketosis. Besides increasing the ketones in the body, the keto diet can cause a significant lowering of blood sugar and insulin levels. These conditions give health benefits.

Different Keto Diets:

There are several types or varieties of the keto diet. Some are the following:

The standard ketogenic diet (SKD): It is a carbohydrate-deficient diet with a moderate amount of proteins and a high amount of fats. It typically contains 70% to 75% fats, 20% proteins, and only 5% to 10% carbs.

The cyclical ketogenic diet (CKD): This cyclical keto diet involves much higher carbohydrate refeeds, such as five ketogenic days followed by two high-carbohydrates days.

The targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.

High protein ketogenic diet: This keto diet is similar to a standard ketogenic diet, but it includes more proteins. The ratio is most often 60% fats, 35% proteins, and 5% carbohydrates.

However, only the typical and high-protein ketogenic diets have been studied comprehensively. Cyclical or targeted keto diets are the more advanced