Keto Guide For Beginners (Part 2)

How Keto Diets Work


Keto Guide For Beginners (Part 2)

Usually, when a person observes a traditional, well-balanced diet, the body uses glucose as its primary fuel source. Glucose is from beans, fruits, vegetables, dairy foods, and sweets.



Click Here: Keto Guide For Beginners (Part 1)



When there is no glucose available, blood sugar levels drop, and they must be augmented within a reasonable amount of time (a few days), or the body will begin replacing its fuel source with fat.


The primary byproduct of using fat as fuel is the production of ketone bodies (or just popularly known as ketones).


The liver is the factory site of ketones, produced in the metabolic state known as “Ketosis.” When there isn’t enough glucose around, the cells in your body will use ketones instead of glucose for energy to ensure they continue to function optimally. This causes people to lose weight as their body breaks down fat to use as energy rapidly.


The Keto Diet’s primary goal is to remain in this ketogenic state, and to do this, you need to reduce the number of carbs you take to around 3 - 5 percent of total calories.


To help understand this more clearly, one average apple or a quarter cup of dry oatmeal has about 15 grams of carbohydrates.


Therefore, grains and fruits should be significantly reduced in the Keto Diet. Because you are reducing one primary macronutrient (carbohydrates), the Keto Diet adjusts by allowing for a higher intake of another macronutrient, namely fat, which is then used as the primary fuel source in the body.


There are several benefits to correctly implementing the Keto Diet:

  • Improved brain function, weight loss, decreased hunger pangs, increased insulin sensitivity, etc.
  • However, the diet also has some side effects like the Keto flu and reduced intake of fruits and vegetables, leading to a shortage of minerals and vitamins.
  • Below is a list of some things that will help you follow the Keto Diet correctly and help you determine if it will be beneficial for you.

Discuss with a dietician:

  • Consulting a medical professional such as a dietician can help you determine the number of calories you need in your diet and the nutrients you need. 
  • This will help you decide the Keto Diets you should follow according to your caloric and nutritional requirements. 


Supplements: 

  • You should only take supplements recommended by a specialist, so consult with a trained expert first. You should also drink enough water to prevent dehydration because the weight loss you will initially experience while on the Keto Diet will primarily be from water loss. This article, The Top 5 Keto Supplements For Success, goes into greater detail regarding supplements.


Plants: 

  • Add enough plant foods to your meals while being mindful of your carb intake. Low-carb foods like green leafy vegetables, tomatoes, carrots, cauliflower, and asparagus are healthy and nutritious, so you should add them to all meals and have them for snacks.


Good fats: 

  • Ensure you get fat from trusted and nutritious sources. For example, it is best to avoid butter and get fats from healthy, plant-based sources such as olives (olive oil), nuts (nut butter), seeds, and avocados


Quality protein: 

  • Select the right protein quality and avoid processed meats. Instead, use more organic eggs and wild fish.


Some people love the Keto Diet but find it challenging to sustain. If you are one of these people, try to cycle on and off.


This means you can have more carbohydrates on some days of the week. In this way, you will still get the health benefits of the Keto Diet, experiencing no significant side effects because of reduced carbs.


Also, physical activity such as cycling will help with physical fitness and burn calories. Muscles can always benefit from obtaining glucose from carbohydrate-rich foods during exercise.


You might avoid the Keto Diet if you are an athlete or have other mobile sports you want to engage in. You should schedule the Keto Diet after any physically intense routines or during your holidays.


Overall, the diet will work better and allow you to cope with any side effects better when not undertaking any intense physical sports or exercise.


Don’t force changes. The impact will have on you might differ from the one it will have on your friend. Just find what works for you.  


The best way to do the Keto Diet right is to eat small amounts of natural, whole foods, exercise well, and follow a Keto Diet plan that works well with and for your body.


12 Benefits Of The Ketogenic Diet

ALMOST EVERYONE IS obsessed with having the perfect body shape these days, and one of the best ways to achieve it is to cut down on excess fat.


A Keto Diet offers the ideal opportunity. The meals help you burn calories and get in shape.


It has a low percentage of carbohydrates, and a higher rate of fat, with average amounts of protein. The overall goal of the Keto Diet is to allow your body to replace glucose as its primary source of fuel with fat.


When fat is used as the primary source of energy, weight loss subsequently follows.


To help you understand more about the Keto Diet and why it will help you lose weight and burn fat effectively, I have compiled a list of twelve reasons to address some questions you may have.


It improves glucose control

  1. Several scientific studies have shown that Keto eating methods are a hidden weapon to fight diabetes and maintain overall health.
  2. When you effectively follow the Keto Diet schedule, it will increase your body’s ability to handle blood sugar.
  3. The diet does a great job of boosting glucose control in many people, and it can help lower the need for insulin.


It helps reduce triglycerides

  1. Triglycerides are fat, and they are a significant factor in accumulating calories and weight. When you consume too many calories, your body stores them as triglycerides.
  2. When you have too many triglycerides in your body, it leads to weight gain and can damage and clog the arteries supplying blood to your heart. Reducing triglycerides decreases your risk of having heart-related diseases.
  3. Following a Keto Diet plan is one of the surest ways to cut down on your triglycerides. When you don’t have excess carbohydrates in your meals, your cells burn fat for energy rather than store the fat as triglycerides. Triglyceride levels will drop, and your lipid profile will improve.


It helps reduce blood pressure

  1. According to new guidelines, hypertension is now classified as having sustained blood pressure readings greater than 130/80.
  2. Previously, the acceptable baseline was 140/90. This change now ranks almost half of American adults with high blood pressure.
  3. High blood pressure is a significant risk factor for heart-related ailments.
  4. When you combine a Keto Diet plan with an excellent exercise routine, it can reduce blood pressure in adults who are overweight.
  5. If you have high blood pressure, you should have a Keto Diet plan to help lower your blood pressure and protect against heart attacks or cardiac arrests.


It improves effective weight loss

  1. When you compare the Keto Diet with low-calorie, high-carb diets, the Keto Diet will always be the best.
  2. Researchers have compared the Keto Diet with other renowned weight-loss diets and discovered people following the Keto plan lost more weight and noticed significant improvements in health metrics, such as fasting insulin, blood sugar levels, and blood pressure within a year.


It helps manage and reduce hunger

  1. Controlling food cravings is one of the biggest challenges you may have to scale during your weight loss journey.
  2. Low-fat, high-carb foods usually induce more hunger because of the ‘sugar spikes’ high-carb meals cause.
  3. This stimulates the hormone insulin release, which acts to lower blood sugar levels. Sometimes, more insulin needs to be released to deal with the sudden high amounts of sugar.
  4. Excess insulin levels can cause eating more than the body needs (as the body thinks it needs more glucose because there is so much insulin around), leading to weight gain.
  5. Fats make up a good portion of the Keto Diet. Following a Keto Diet will allow you to increase your intake of healthy fats and suitable proteins, which will help keep you feeling full and satisfied.


It’s a unique way of losing weight

  1. Traditional means of losing weight are not effective for everyone, as shown by the high rates of obesity in our societies today.
  2. This explains why many people are trying more unconventional means to lose weight.
  3. The Keto Diet offers a splendid chance of losing weight healthily and sustainably. The Keto Diet has always been unique in the way it operates.
  4. It changes the whole narrative surrounding food in terms of healthy foods based on how the three main macronutrients (carb, fat, protein) are used in the body.
  5. The Keto Diet is not for people who can’t make the sacrifices because the diet can often challenge to follow and maintain.
  6. Imagine not eating your favourite foods like bread, rice, and even fruits. However, if you can stick with the diet, over time, you will surely enjoy its excellent benefits of it for your health and well-being, and even enjoy the foods you are eating as part of the diet.


It is energizing and easy to do

  1. Yes, many people complain about sticking to the Keto Diet because it is difficult, and you may have to cope with the dreaded Keto flu. However, once you are familiar with it, it becomes easier.
  2. The ‘flu’ is short-lived as it only lasts about three weeks, after which you will become ‘Keto adapted,’ which is a whole new enjoyable experience.
  3. ‘Keto adapted’ is when your body adapts to using fat for fuel (instead of carbs/sugar). This happens when you have undergone ketosis for many weeks.
  4. There are surefire signs of becoming Keto adapted, including improved moods and energy levels and overall general improvements to your body.


It helps reduce the risk of cancer

Being in ketosis can help reduce inflammation, a vital factor in cancer development. It has been reported to treat diseases successfully, but more research is necessary to evaluate the exact effects of ketosis in cancers.


It helps keep diabetes under control

  1. Suppose you are diagnosed with diabetes, or you stand a significant chance of developing it by reducing your intake of carbs and increasing fat. In that case, you stand a better chance of managing the disease or limiting its risk.
  2. The Keto Diet can offer the opportunity to help control diabetes without depending mainly on medication. The Keto Diet can help regulate blood sugar levels and boost insulin sensitivity.
  3. You should always consult your doctor before changing your diet or medications.
  4. Given all the incredible health benefits of the Keto Diet, it may be the best diet for your health goals as it assists with weight loss through diet-induced fat burning.
  5. It is perhaps one of the most unorthodox ways to lose weight. It will also help improve your mood, energy, and focus and contribute to general improvements in your health and body.
  6. Suppose you are still wondering whether the Keto Diet is safe to pursue? In that case of its safety, as many people have been on a diet successfully experiencing no significant adverse effects.
  7. You should, of course, consult a medical specialist before going on any diet, particularly if you have any pre-existing health problems or conditions.
  8. It makes sense to assume that combining both ways will surely improve each other’s efficiency in losing weight. However, it is not advisable for everyone to do this.


Healthy Ketogenic Recipes

  • As you now know, the Ketogenic Diet, or “Keto Diet,” is a diet prepared with fewer carbs and more fat and a moderate protein sandwiched in between.
  • Like its other low-carb counterparts, such as Paleo and Atkins, the Keto Diet encourages eating meats, dairy, eggs, fish, nuts, butter, oils, and vegetables that have no starch.
  • One of the biggest roadblocks people encounter on the Keto Diet is finding good food alternatives for things they would regularly eat. On the surface, the Keto Diet can look like a very restrictive diet.
  • Many people don’t realize how much of their everyday foods contains Carbs or Sugars until they face cutting them out of their lives. Initially, it can be a daunting task; however, it doesn’t have to be.
  • The internet is full of great resources like tips, tricks, and recipes.
  • To help get you started, I’ve included a few recipes you can try that I love. I’ve picked keto pizza and fried chicken to show you don’t need to give up all your classic food favourites to reach your health and fitness goals.
  • We are living in a great time to be on Keto. Since the Keto Diet’s popularity has skyrocketed, more and more significant “carb replacement” foods have been developed to help give you more of a sense of normalcy.
  • Overall, the Keto Diet is only mainly limited by your imagination. It can be super restrictive, or... if you let it... it can be an incredibly freeing adventure filled with new experiences.


Breakfast Recipes

BREAKFAST is considered the most important meal of the day. It decodes how your whole day will go.


Keeping this in mind, I have selected some great recipes you can have for breakfast while on the keto diet.


Bulletproof Keto-coffee

INGREDIENTS:

  • 1 mug of coffee
  • 1 Tbsp. Grass-Fed Butter
  • 1 Tbsp. MCT oil (Coconut oil can be substituted)
  • Add Heavy Cream or Unsweetened Almond Milk to taste


Procedure:

Start by brewing a pot of your favourite coffee. Pour the coffee into a blender (yes, a blender); add your butter, MCT oil, and cream or almond milk, whichever is preferred.

Blend on high for 30 seconds or till you get a frothy mixture. Now... sit back and enjoy your morning. 


Macros per serving:

  • Calories: 306.5g
  • Fats: 35.75g
  • Protein: 5g
  • Carbs: 0.75g


Vegetarian Mushroom Omelet

INGREDIENTS:

  • 8 large organic mushrooms, sliced
  • ½ of medium organic white onion, peeled, chopped
  • 1/3 teaspoon ground black pepper
  • 1/3 teaspoon salt
  • 2 ounces unsalted butter
  • 6 eggs, pasteurized
  • 2 ounces shredded cheddar cheese, full-fat


Procedure:

Take a medium bowl, crack the eggs, add salt and black pepper, and then whisk until smooth.

Take a frying pan, place it over medium heat, add butter and when it melts, add onions and mushrooms and cook for 5 minutes until tender.

Pour the egg mixture over the vegetables, cook for 2 minutes, sprinkle cheese on top, fold it in half and continue cooking for 2 to 3 minutes until the bottom has turned golden brown.

Slide the omelette in half and then serve.


Macros per serving:

  • Calories: 259g
  • Fats: 22g
  • Protein: 13g
  • Carbs: 2.5g


Taco Breakfast Skillet

INGREDIENTS:

  • A pound of ground beef
  • 10 large eggs
  • 1 jalapeno, sliced (optional)
  • 1 1/2 cups shredded sharp cheddar cheese, divided
  • 4 tablespoons Taco Seasoning
  • 2/3 cup water
  • 1/4 cup sour cream
  • 1 medium avocado, peeled, pitted and cubed
  • 1/4 cup heavy cream
  • 1/4 cup sliced black olives
  • 2 green onions, sliced
  • 1/4 cup salsa
  • 2 tablespoons are torn fresh cilantro (optional)


Procedure:

You start by browning the ground beef in a skillet (large) on medium-high heat.

Add the taco seasoning with water into the skillet and stir.

Lower the heat and give time for it to simmer until the sauce thickens, and the meat is coated.

Take half of the seasoned beef out of the skillet and place it aside. Break the eggs in a mixing bowl and whisk them all.

Pour a cup of cheddar cheese and the cream you had prepared into the mixture, then whisk to smooth everything out.

Preheat the oven to 375°F and pour the egg mixture on the meat in the skillet.

Then, stir everything to mix the meat in the egg.

Bake the mixture for 30 minutes or until the bake, get cooked and become fluffy.

Top it with the ground beef that remains and the half cup of cheddar cheese with the avocado, green onion, salsa, sour cream, and olives.

If you care for jalapeno and cilantro, you can garnish them.


Macros per serving:

  • Calories: 357g
  • Fats: 25.6g
  • Protein: 17.1g
  • Carbs: 8.75g


Lunch Recipes

LUNCH CAN BE A TRICKY meal when you are just starting, but it doesn’t have to be. Usually, everyone seeks food that will satisfy and fill them up.

You don’t want a lunch that will leave you looking for the cookie jar an hour later. Also, it shouldn’t be so dense that you feel sluggish and tired shortly after eating.

With the keto diet, you may felt like you’re facing an obstacle that seems to have restricted your choice of food for lunch. For this reason, I’ve helped identify some recipes you will love to eat for lunch.


Fried Chicken

INGREDIENTS:

  • 2 1/2 pounds of pasteurized chicken drumsticks
  • 1 cup pork rinds
  • 1/4 cup coconut flour
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon ground black pepper
  • 1/2 teaspoon sea salt
  • 1 teaspoon smoked paprika
  • 1/4 teaspoon dried thyme
  • 2 large eggs, pasteurized


Procedure:

Take a medium bowl, place flour, and stir in black pepper and salt until combined.

Take another medium bowl, crack eggs, and then whisk until blended.

Take a shallow dish, place pork rinds, and stir in garlic powder, paprika, and thyme until combined.

Working on one chicken drumstick at a time, first dredge it in flour mixture, dip it into eggs and coat into pork rind mixture.

Switch on the air fryer, inset the fryer basket, spray it with oil, shut it with a lid and let it preheat for 5 minutes at 400 degrees F.

Then arrange chicken drumsticks, spray with oil, shut with a lid, and cook for 20 minutes until the chicken has thoroughly cooked, turning halfway.


Macros per serving:

  • Calories: 273g
  • Fats: 15g
  • Protein: 28g
  • Carbs: 3g


Chicken with Herb Butter

INGREDIENTS:

For Fried Chicken

  • 4 pasteurized chicken breasts
  • 1/3 teaspoon ground black pepper
  • ½ teaspoon salt
  • 3 tablespoons butter, unsalted
  • For the Herb Butter:
  • ½ teaspoon minced garlic
  • ¼ cup organic parsley, chopped
  • ½ teaspoon garlic powder
  • ½ teaspoon salt
  • 1 teaspoon lemon juice
  • 6 ounces butter, unsalted, softened

For Serving:

8 ounces of baby spinach


Procedure:

Prepare the herb butter and for this, take a small bowl, place all of its ingredients in it, stir until combined and let it sit until required.

Prepare the chicken and for this, take a large frying pan, place it over medium heat, add butter, and wait until it melts.

Sprinkle chicken and salt and black pepper, add them to the pan and cook for 7 to 10 minutes until the chicken has thoroughly cooked and its internal temperature reaches 165 degrees F.

When done, distribute chicken among plates, top with prepared herb butter, and then serve with spinach.


Macros per serving:

  • Calories: 225g
  • Fats: 18g
  • Protein: 16g
  • Carbs: 1g


Salmon-Filled Avocados

INGREDIENTS:

  • 6 ounces smoked salmon, wild-caught
  • 2 organic avocados, pitted
  • ¼ teaspoon ground black pepper
  • 1/3 teaspoon salt
  • 2 tablespoons lemon juice
  • ¾ cup crème Fraiche, full-fat


Procedure:

Prepare avocados and for this, cut each avocado into half and then remove its pit.

Divide Creme Fraiche evenly in the hollow of avocado half, top with salmon, sprinkle with salt and then drizzle with lemon juice.


Macros per serving:

  • Calories: 359g
  • Fats: 33g
  • Protein: 11g
  • Carbs: 3g


Dinner Recipes

A RESTRICTIVE diet like the Keto Diet, has the propensity to want to make you live at the same dinner repeatedly.

However, I have listed some recipes that will guide you to select your feed while in Keto.

You can embrace many recipes while on the Keto Diet; all you have to do is have a little imagination in the kitchen, and the world is yours.


Mexican Shredded Beef

INGREDIENTS:

  • 1/2 pounds grass-fed beef short ribs
  • 1/2 cup organic cilantro stems, chopped
  • 1 teaspoon ground turmeric
  • 1 teaspoon minced garlic
  • 1/4 teaspoon ground black pepper
  • 1/2 teaspoon salt
  • 1 teaspoon ground cumin
  • 1/2 teaspoon chipotle powder
  • 1 teaspoon ground coriander
  • 1 teaspoon paprika
  • 1/2 cup water


Procedure:

Prepare the spice mix and for this, take a small bowl, place turmeric in it and stir in black pepper, salt, cumin, chipotle powder, coriander, and paprika.

Season ribs with the prepared spice-mix on all sides, place them in a 4-quarts slow cooker and then top with garlic and cilantro. Pour in water, shut the slow cooker with a lid and cook at low heat for 6 to 7 hours until the meat is very tender.

Transfer cooking liquid into a small saucepan, place it over medium heat, and cook for 10 to 15 minutes until reduced by half.

Drizzle this liquid over beef, then shred the meat using two forks and stir until well combined. Serve straight away.


Macros per serving:

  • Calories: 656g
  • Fats: 49g
  • Protein: 50g
  • Carbs: 1g


Salmon and Asparagus Packs

INGREDIENTS:

  • 1 pound organic asparagus, ends trimmed
  • 4 skinless wild-caught salmon fillets
  • 1 lemon, sliced
  • 3 teaspoons minced garlic
  • ½ teaspoon ground black pepper
  • 2/3 teaspoon salt
  • 3 teaspoons Italian seasoning
  • 1/2 cup butter, unsalted, softened
  • 2 tablespoons organic parsley leaves


Procedure:

Switch on the oven, then set it to 400 degrees F and let it preheat. Prepare the salmon, and for this, sprinkle salmon with salt and black pepper on both sides.

Cut out four 12-by-12-inch pieces of foil, then place a salmon fillet in the centre of each foil and then top with one-fourth of the asparagus.

Take a small bowl, place garlic and Italian seasoning in it, stir in butter until mixed, and then evenly drop butter on top of the asparagus.

Fold the foil to seal salmon and asparagus, and then bake for 20 minutes until salmon is fork-tender and asparagus has turned tender.

Drizzle lemon juice on top, then sprinkle with parsley and serve.


Macros per serving:

  • Calories: 410g
  • Fats: 31g
  • Protein: 26g
  • Carbs: 2g


Fish Cakes

INGREDIENTS:

For the Cakes

  • 1 pound wild-caught whitefish, boneless
  • 1 teaspoon minced garlic
  • 1/4 cup organic cilantro
  • 1/8 teaspoon red chilli flakes
  • ¼ teaspoon salt
  • 2 tablespoons coconut oil
  • For the Dipping Sauce:
  • 2 medium organic avocados, pitted, peeled
  • 1 organic lemon, juiced
  • ¼ teaspoon salt
  • 2 tablespoons of filtered water


The Procedure:

Prepare the fish cakes and place all of their ingredients in a food processor, except for oil, and pulse for 2 minutes until well combined.

Tip the mixture into a bowl and then shape the mixture into six patties.

Take a large frying pan, place it over medium-high heat, add oil and when it melts, add fish cakes and cook for 5 minutes per side until cooked and nicely browned.

Meanwhile, prepare the dipping sauce, place all of its ingredients in a food processor, and then pulse for 1 minute until smooth.

When fish cakes have been cooked, transfer them to a plate, and then serve with prepared dipping sauce.


Macros per serving:

  • Calories: 69g
  • Fats: 7g
  • Protein: 1g
  • Carbs: 0.6g


Tips For Eating Out On The Keto Diet

  • AS YOU FOLLOW THE KETO Diet, you may be concerned about how you should eat out on a diet, especially if you live a busy or social life. Working from morning to evening can be exhausting.
  • Hence, the need for a person to rest. However, the good news is that you don’t need to have much of a challenge eating out on the keto diet.
  • It is easy to make fast foods keto-friendly. Follow the following tips, and you will have nothing to fear.
  • Visit restaurants that offer meat or fish-based dishes. Buy this food and go for more vegetables in place of high-carb food.
  • You can also go for meals that are based on the egg. This includes egg and bacon or omelette.
  • You can eat unless burgers out or vegetables are in a place of fries. Include more avocado, bacon and eggs, and cheese in your dish.
  • If you visit Mexican restaurants, ask for the meat of any type with guacamole, cheese, salsa, and sour cream.
  • Your dessert should revolve around a cheese board or berries and cream mixture.


Conclusion

THE KETOGENIC DIET has garnered worldwide fame in recent years. Millions of people every day find life-changing success by using the tools I have talked about with you in this short introductory book on the Keto Diet.

There is much more to learn about this diet should you choose to try it, but I hope and intend to help give you a firm understanding of the basics to provide you with a solid foundation to grow off of as you begin your journey.

I hope and wish that this book plays a pivotal role in helping you succeed and achieve all the health and fitness goals you set out to achieve.

The Keto Diet has many incredible benefits, both health and fitness-related. The benefits are significant, from its effectiveness at controlling epileptic seizures to its anti-inflammatory effects.

Check with your health care professional if you have any concerns or see if it would be a good fit for your life.

I hope you’ve enjoyed this book and found value in the information.

Weight loss does not need to be a miserable task that stresses all the joy in your life and diet.

By following a Ketogenic Diet plan, you are simply telling your body to do what it does naturally and effectively, turning yourself into a fat-burning furnace!




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