The time has come for you to take charge of your own lifestyle and what better time to start than in the new year? If you have decided that you want to lose some of that stubborn extra weight or increase your energy levels, and you are interested in knowing more about keto for beginners, you have come to the right place.
Everyone has to start somewhere and reaching your desired weight will only happen once you find a sustainable balance between healthy nutrition and exercise. Over recent years, the keto diet has skyrocketed in popularity because individuals are thrilled with the results that they have encountered. In this article, we will answer some of the most frequently asked questions about the ketogenic diet.
What is a Keto Diet?
A keto for beginners diet, also known as a ketogenic diet, is a lifestyle that involves eating very few carbs and a lot of healthy fats. What happens when you significantly lower your carbohydrate intake, and substantially increase your consumption of fats, is that your body enters a metabolic state known as ketosis.
Rather than burning carbs to create energy, your body will burn fat and turn this into fuel. You may be wondering, how long does it take to get into ketosis? The truth is that everyone’s body reacts differently, however, there are some telltale signs and side effects that indicate a state of ketosis.
Are There Any Side Effects?
If you have done any prior research about the keto diet, it is very likely that you will have heard about the potential side effects people experience. The transition into a metabolic state of ketosis can often incur side effects such as a loss of appetite, bad breath, fatigue, and even headaches. This is commonly known as the ‘keto flu’ and it should only last a week or two at maximum. However, in the most extreme of cases, individuals have reported feeling unwell for up to a month.
What Foods Can I Eat?
The keto for beginners diet basically entails eating a maximum of 50 grams of carbs a day. You can essentially eat whatever you please, as long as you are mindful of this maximum limit. Just bear in mind that some foods may have higher amounts of carbs than others. For example, a slice of toast has around 13gs, a full avocado has around 9gs, an entire zucchini has 3.1g, and so on. As long as your daily intake stays below 50grams, you are within the keto limit.
What are the Health Benefits?
As this diet is focused on breaking down the body’s sugar reserves, there are many health benefits associated with a keto diet. One of the most popular benefits is of course weight loss, however, this diet has also been known to reduce appetite and boost metabolism levels. It also results in reduced blood sugar and insulin levels which is why it is such a popular diet amongst individuals with type 2 diabetes. In some instances, a keto diet has also been shown to lower blood pressure.
What Does a Typical Day ‘Eating Keto’ Look Like?
Apart from the limited carbohydrate intake, the keto for beginners diet is rather flexible. For breakfast, you could have a mushroom omelet, bacon and eggs, or baked avocado egg boats. For lunch, you could have a bun-less burger with cheese, a cauliflower rice steak bowl, or a chicken breast stuffed with pesto and cheese. Popular dinner options include coconut chicken curry (without the rice), meatballs and zucchini noodles, grilled salmon with sauteed spinach, or pork chops with veggies.
In terms of beverages, it is recommended that you drink water or sparkling water, unsweetened coffee (heavy cream optional), or unsweetened green tea. Try monk fruit sweetener for a Keto friendly sugar replacement. Alcohol should be avoided; however, a keto-friendly drink would be tequila or vodka mixed with soda water. Just make sure to account for any carbs in the drinks that you consume.
Should I Try Out the Keto Diet?
This diet has caught the attention of many celebs and fitness gurus, but realistically, the keto diet is not for everyone. In order for this diet to truly work, your body must enter a state of ketosis, and for that to happen you must remain consistent with your low carbohydrate intake.
If you are up for the challenge and believe you have the motivation to make it happen, there is no harm in trying out a keto for beginners diet. Nevertheless, you should always consult a doctor or nutritionist before making any permanent changes to your diet.