HomeChampion's TrainingFitness Secrets & TipsThe Ketogenic Diet: A Beginner’s Guide to the Keto Diet and What...
-- Advertisement --

The Ketogenic Diet: A Beginner’s Guide to the Keto Diet and What to Expect

- Advertisement -

The ketogenic diet, also known as the keto diet, is a low-carb, high-fat diet that has gained popularity as it may have some health benefits. The complete guide will take you through the basics of the ketogenic diet, its benefits and how to bring it into your daily life.

-- Advertisement --

What Is the Keto Diet?

Keto Diet | KreedOn
Image Source: vitacost.com

The keto diet is a type of diet that involves reducing carbohydrate intake and replacing it with fat. Because of this reduction in carbs, the body enters a state of metabolism referred to as ketosis whereby it becomes very efficient at burning fat for energy. Generally, the diet consists of 70% fat, 20% protein and only 10% carbohydrates.

How Does the Keto Diet Work?

When you eat low-carbohydrate food, your organism is obliged to use alternative sources of energy. It starts decomposing preserved fat into ketones, which can be utilized for energy by the brain and other organs. This process is referred to as ketosis. The keto diet helps in weight loss and enhances overall health by reducing blood sugar levels and increasing insulin sensitivity.

-- Advertisement --

10 Refreshing Summer Salad Recipes | KreedOnAlso Read | Cool Down with These 10 Refreshing Summer Salad Sensations

What Foods Can I Eat on the Keto Diet?

A Beginners Guide to the Keto Diet | KreedOn
Image Source: lepfitness.co.uk

The keto diet is based on whole, single-ingredient foods. Here are some examples of keto-friendly foods:

  • Meat: red meat, steak, ham, sausage, bacon, chicken, and turkey
  • Fatty fish: salmon, trout, tuna, and mackerel
  • Eggs: pastured or omega-3 whole eggs
  • Butter and cream: grass-fed butter and heavy cream
  • Cheese: unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella
  • Nuts and seeds: almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.
  • Healthy oils: extra virgin olive oil, and avocado oil
  • Avocados: whole avocados or freshly made guacamole
  • Low-carb veggies: green veggies, tomatoes, onions, peppers, etc.
  • Condiments: salt, pepper, herbs, and spices

What Foods Should I Avoid on the Keto Diet?

Foods to Avoid in Keto | KreedOn
Image Source: gympik.com

Foods high in carbohydrates should be limited or avoided on the keto diet. These include:

  • Sugary foods: soda, fruit juice, smoothies, cake, ice cream, candy, etc.
  • Grains or starches: wheat-based products, rice, pasta, cereal, etc.
  • Fruit: all fruit, except small portions of berries like strawberries
  • Beans or legumes: peas, kidney beans, lentils, chickpeas, etc.
  • Root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnips, etc.
  • Low-fat or diet products: low-fat mayonnaise, salad dressings, and condiments
  • Some condiments or sauces: barbecue sauce, honey mustard, teriyaki sauce, ketchup, etc.
  • Unhealthy fats: processed vegetable oils, mayonnaise, etc.
  • Sugar-free diet foods: sugar-free candies, syrups, puddings, sweeteners, desserts, etc.
  • Alcoholic beverages: beer, wine, liquor, mixed drinks

Sample Keto Meal Plan

Here is a sample ketogenic meal plan for one week:

-- Advertisement --

Monday

Veggie Egg Muffins - Ketogenic Diet | KreedOn
Image Source: Lightwell Health

Veggie and egg muffins with tomatoes, chicken salad with olive oil, feta cheese, olives, and a side salad, salmon with asparagus cooked in butter

Tuesday

Keto Meal Plan | KreedOn
Image Source: Reader’s Digest

Egg, tomato, basil, and spinach omelette, almond milk, peanut butter, spinach, cocoa powder, and stevia milkshake with a side of sliced strawberries, cheese-shell tacos with salsa

Wednesday

Chia Pudding | KreedOn
Image Source: Purely Easy

Nut milk chia pudding topped with coconut and blackberries, avocado shrimp salad, pork chops with Parmesan cheese, broccoli, and salad


Daily Fibre Supplement Effects: What to Expect for Your Health | KreedOnAlso Read | Daily Fiber Supplement Effects: What to Expect for Your Health

Thursday 

Avocado Omelette | KreedOn
Image Source: Bradley’s Cafe

Omelette with avocado, salsa, peppers, onion, and spices, a handful of nuts and celery sticks with guacamole and salsa, chicken stuffed with pesto and cream cheese, and a side of grilled zucchini

-- Advertisement --

Friday

Peanut Butter Yogurt Bowl | KreedOn
Image Source: Rising Tide Natural Market

sugar-free Greek, whole milk yoghourt with peanut butter, cocoa powder, and berries, loaded cauliflower and mixed veggies

Saturday

Blueberry Cream Cheese Pancakes | KreedOn
Image Source: MrFood.com

Cream cheese pancakes with blueberries and a side of grilled mushrooms, Zucchini and beet “noodle” salad, white fish cooked in olive oil with kale and toasted pine nuts

Sunday

Mushroom and Fried Egg Toast Recipe | KreedOn
Image Source: egginfo.co.uk

Fried eggs with mushrooms, low-carb sesame chicken and broccoli, spaghetti squash Bolognese

Healthy Keto Snacks

Here are some healthy, keto-approved snacks:

  • Fatty meat or fish
  • Cheese
  • A handful of nuts or seeds
  • Keto sushi bites
  • Olives
  • One or two hard-boiled or deviled eggs
  • Keto-friendly snack bars
  • 90% dark chocolate
  • Full-fat Greek yoghourt mixed with nut butter and cocoa powder
  • Bell peppers and guacamole
  • Strawberries and plain cottage cheese
  • Celery with salsa and guacamole
  • Smaller portions of leftover meals
  • Fat bombs

Tips for Eating Out on a Keto Diet

When eating out, select a meat, fish, or egg-based dish. Order extra veggies instead of carbs or starches and have cheese for dessert. Here are some specific tips for different types of restaurants:

  • Mexican: order any type of meat with extra cheese, guacamole, salsa, and sour cream.
  • Italian: order a meat-based dish with extra veggies and skip the pasta.
  • Fast food: order a burger without the bun and add extra cheese, lettuce, and tomato.

Benefits of Ketogenic Diet

Health benefits of Ketogenic Diet | KreedOn
Image Source: superhitideas.com
  • Weight loss: The ketogenic diet can help with weight loss by promoting the body to burn fat for energy instead of carbohydrates. This can lead to a decrease in body fat and overall weight loss.
  • Improved blood sugar control: The ketogenic diet may control blood sugar levels and improve insulin sensitivity, which is very helpful for diabetes or insulin resistance sufferers.
  • Increased energy: A ketogenic diet can help in controlling blood sugar levels, leading to a continuous energy supply, hence increasing energy levels and mental focus.
  • Decreases inflammation: Reduces inflammation in the body, hence improving overall health and decreasing the risk of chronic diseases.
  • Increased mental focus: The ketogenic diet has neuroprotective effects and improves cognitive functions, memory, and focus.
  • Appetite control: The high fat and protein content in the ketogenic diet induces satiety and reduces cravings, which can be effective for weight loss and maintenance.
  • Improved cholesterol levels: Some studies indicate that the ketogenic diet helps to improve cholesterol by increasing the good HDL and lowering bad LDL.
  • Better athletic performance: The ketogenic diet has been shown to improve endurance and performance in athletes, as it enhances endurance and reduces fatigue by promoting the use of fat as an energy source.

Side Effects and How to Minimize Them

The Keto Diet Side Effects | KreedOn
Image Source: daccanomics.com

Although, in most healthy people, there are usually no dangers associated with the ketogenic diet itself; however, you may experience some mild side effects in the beginning as your body adjusts. These can include diarrhoea or constipation or sometimes vomiting which are usually known as “keto flu.” For this reason, during the first few weeks try a normal low-carb diet and add salt to all your meals plus take minerals if necessary while taking care not to starve yourself too much.

Conclusion

The ketogenic diet is a Low Carbohydrate High Fat (LCHF) way of eating that helps you lose weight while improving general well-being. By following the guidelines outlined in this guide, you can successfully incorporate the keto diet into your daily life and experience its numerous benefits.


Top Ten Best Protein Powders: Start the right 'Whey'- KreedOnAlso Read | Top 15 Best Protein Powders: Start the Right ‘Whey’ Today

Frequently Asked Questions (FAQs)

What is a ketogenic diet? 

A ketogenic diet is a high-fat, low-carb eating plan meant to force the body into a state of ketosis, which is the burning of fats for energy.

What foods can you eat on a keto diet?

You can eat meats, fatty fish, eggs, butter, nuts, healthy oils, avocados, and low-carb vegetables.

What is ketosis?

Ketosis is a condition in which the body shifts to using fat as a principal source of energy, as opposed to carbohydrates, due to the production of ketones.

Is a keto diet safe?

A ketogenic diet is generally safe for most people if done correctly. However, individuals with specific health issues should seek advice from a healthcare professional before beginning this diet.

What can you drink on the keto diet?

Water, coffee, tea, and bone broth are some keto-friendly drinks. Avoid sugary beverages. 

Follow us on: InstagramFacebookYouTubeWhatsApp and be part of KreedOn’s community

For more sports knowledge and latest stories on Indian sports and athletes

Subscribe Now Receive exciting Indian sports stories on your WhatsApp now.

LEAVE A REPLY

Please enter your comment!
Please enter your name here