Keto Diet for Dummies: Keto Diet Guide



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Keto Diet For Dummies | Keto Diet The Health Benefits | The Ketogenic Diet The Body | Ketosis High Fat

Would you believe that eating fat can help you lose weight? Sounds like a joke. However, it is not. Eating high-fat keto diet it very useful for you. This guide to the keto diet for dummies to help you understand and follow the diet.

Keto diet for dummies: definition

As Paleo or Atkins, Keto and Keto diet is a low carbohydrate diet with high fat content. However, it is more strict and intense.

Keto Diet Health Benefits In this diet you can only consume a moderate amount of protein and very low net carb count, but a lot of healthy fats. The body normally runs on glucose, which comes from the carb. When carb stores are exhausted, the body is forced to find another source of fuel, the liver begins to break down fat into ketone bodies for energy. This metabolic response called ketosis.

There are several variations of the keto diet as;

  1. Standard keto diet: You must have 70% to 80% fat, 15 to 20% fat and 5-10% carbohydrates.
  2. Cyclic keto diet: to stay on a strict low-carb diet, for 4 or 5 days, and then spike to increase carbohydrate intake over the weekend. This continues in a cycle.
  3. Targeted keto diet: you take a certain pre-decided quantity of carbohydrates immediately before and after a workout to boost your energy and performance.
  4. Protein keto diet you increase your protein intake. The revised ratio will be 60% fat, 30 to 35% protein and 5-10% carbs.

As a rule, athletes and bodybuilders follow a cyclical or targeted keto diet.

The advantages of the keto diet

There are several health benefits of keto diet for dummies, weight lifters, patients, And others;

This is the best chance to lose weight without compromising counting calories. It keeps you full and thus fight against obesity. Actually, keto diet for dummies works better than any other low-fat diet.

As the ketone level in the blood increases, it reduces the level of insulin – using patients with diabetes mellitus. It helps with epilepsy, cancer and many other rare diseases.

Keto diet along with exercise to improve body composition, strength and performance.

It increases the level of good cholesterol, lowering blood sugar levels and blood pressure.

Things You Should Eat

Focus on foods that are rich in healthy fats and other nutrients.

Vegetables (low carb): greens, tomatoes, peppers, onions, etc.

Fruits: berries and avocado.

Nuts: almonds, walnuts, Ketogenic Diet Body pumpkin seeds, flax seeds, etc.

Oils: Olive oil, Coconut oil, avocado oil, grass fed butter and cream.

Meat: high in fat of animals that eat grass, like bacon, chicken, beef, wild-caught fish like salmon, tuna and whole eggs.

Dairy products: focus on grass fed, unprocessed, and high in fat.

Things you can’t eat

You can’t eat all that rich carb. That includes

  • potatoes
  • carrots
  • any vegetable grown underground
  • sweet fruits
  • processed low fat foods
  • legumes
  • pasta
  • high-carbohydrate beverages
  • sauces
  • sweetener
  • grain, etc.

In addition, you should not eat any unhealthy fats like soybean oil.

Tips for keto diet

When eating out, go for meat or fish dishes with extra vegetables. Miss high carbohydrate vegetables. You can also have egg dishes with bacon.

If you want hamburgers, keep the rolls if you do not have the option for a bun-less one. Add additional cheese, bacon, avocado or vegetables. Dump fries.

Opt for meat recipes with cheese, salsa or sour cream when you eat at Mexican places.

Always choose a yogurt or cheese-based desserts.

Side Effects

Ketosis High FatBasically, keto diet for dummies is safe, but you may experience some initial effect as the body adapts. It includes fruity breath, nausea, loss of energy, constipation, frequent urination. To increase the intake of water as you usually dehydrated. It is recommended to take supplements such as magnesium 300 mg, 1000 mg and potassium 3000 to 4000 mg of sodium.

It’s a little strict diet and people tend to go for short term effects. However, there is nothing to be worried about. To prepare a nice keto diet with the help of a specialist, follow it, and soon you will achieve all your goals in health.

Keto Diet For Dummies | Keto Diet The Health Benefits | The Ketogenic Diet The Body | Ketosis High Fat