Ketogenic Diet: A Beginners Guide to Losing Weight Fast!
The Ketogenic diet is a low-carbohydrate, high-fat diet that offers many health benefits. It has become increasingly popular in recent years, but not everyone understands how it works. This post will discuss the basics of the ketogenic diet and provide 4 easy steps to help you get started.
How does the ketogenic diet work?
The ketogenic diet puts your body into a metabolic state called ketosis. This is when your body starts using fat as its primary source of energy instead of carbohydrates. When this happens your body enters a state called ketosis and produces a byproduct called beta-hydroxybutyrate.
Your body normally relies mostly on glycogen from carbohydrates for its energy. So when you limit the amount of carbs in your diet, you reduce the production of glycogen and it forces the liver to find an alternative fuel source. Your liver then reaches into fat stores to create more ketones that enter the bloodstream, which is what causes the metabolic changes from normal carb usage to fat utilization.
Why should I go on a ketogenic diet?
The ketogenic diet has been shown to have many health benefits. It helps you lose weight, fight cancer, prevent type 2 diabetes, lower blood pressure, improve cognitive functions, promote muscle growth and more.
4 Easy Steps to Help You Get Started
1. Get Educated
The first step is to learn about the ketogenic diet. Learn the benefits understand the science behind and find out what you can eat. Once you have an understanding of what keto is all about, it will be much easier to follow through with your decision to start this new diet.
2.Track Your Macros
After you have a good understanding of how the keto diet works, take a few days to track your macros and focus on eating healthy fats, moderate proteins and low carbs. This step will help you give a baseline understanding of what a day on a ketogenic diet looks like and how many calories you are consuming from fats/proteins/carbs.
3. Find an Accountability Partner
This Step may not be everyone but if you have someone who will check in with you every day or so I recommend this step as it can really keep your momentum going strong during those tough first few weeks! You can also join online weight loss communities that allow people to post their progress pictures and other post for motivation!
4. Get Moving
Exercise is very important for success on any weight loss journey but it feels that its specifically important when following a low-carb high-fat diet as it helps burn fat more efficiently from your body! Aim for 30 minutes of exercise 5x per week but make sure to only do activities that do not spike insulin levels such as brisk walking.
Your Shopping List
To start of with, you will want to purchase some healthy fats, proteins and vegetables. This will be the bulk of your diet. Healthy fats that are good for ketosis include oils like coconut oil and olive oil, avocados, eggs and bacon. Proteins should include grass-fed beef, chicken breast, seafood, pork, loin chops or tenderloins and hard boiled eggs. Vegetables Should consist of green leafy vegetables like spinach or kale. You can also eat low carbohydrate fruits like berries.
Is the Ketogenic Diet Safe for Older Adults?
The Ketogenic diet is safe for older adults. There are many reasons why people may want to follow the ketogenic diet despite their age. For some, it may be an effective way to manage high blood pressure or high cholesterol levels. The ketogenic diet has also been shown to help with weight loss in diabetics, which is especially important as the population ages and obesity rates increase.
Should You Be Worried About Eating Too Much Protein
One of the most common questions people have when starting a ketogenic diet whether or not they can eat too much protein.
The short answer is no.
Protein has been shown to have many benefits, including building muscle mass, supporting healthy bones and promoting weight loss. Protein also helps you feel full longer, which helps with weight management goals. Eating too much protein typically wont cause any major health issue, but it may not be the best choice for everyone on a keto diet.
Some people find that eating too much protein on a keto diet causes them to experience digestive discomfort because it slows down their state of ketosis. If you are experiencing stomach pain or constipation while following this diet, try reducing your intake of proteins until these symptoms subside. You can always add more proteins back after your symptoms have passed to get the necessary amount of proteins your body needs without experiencing side effects from consuming too much protein.
Conclusion
The Ketogenic diet is a low-carb high-fat diet that has been proven to help people lose weight and improve their health. This article outlines the 4 steps to get you started on the ketogenic diet. It also discusses why you might want to try this diet and what you should be mindful of when beginning. Good luck on your journey to good health.
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