Ketogenic Diet – Beginner’s Guide

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In our world today, health and fitness matters a lot. This is why in our society, there are several dietary regimens designed to promote weight loss and healthy lifestyle

What is a low carb diet plan?

Majority is leaning nutritionally towards low carb, more specifically keto diet plans. A low carb diet involves a systematic approach where you eat high-fat meals, reduce carbohydrate consumption, and moderate protein intake. 

With a low carb diet plan, having “see-saw” spikes in your glucose levels wouldn’t be a concern. 

What is a keto diet plan?

A keto diet plan came from low carb diet. However, in a keto diet plan, the amount of carbs consumed is directly measured by your insulin tolerance level. It’s common to see dieters adhering to a keto diet with less than 20g net carbs daily. 

The keto diet plan aims to achieve a state of ketosis. This is obtained by following a specific ratio of macronutrient and micronutrient intake. The macronutrients include carbohydrates, protein, and fats. 

Typically, the keto state is attained by following a nutritional balance of 25 percent protein, 70 percent of fat and 5 percent of carbohydrate.

This dietary program has been found to have numerous health benefits. Studies show that following a keto diet not only helps the brain in functioning but also reduces the risk of acne, cancer, and diabetes. 

Related studies further revealed that keto diet helps in aiding weight loss. This is because the diet is high in protein, which simply indicates that it will not leave you hungry, compared to other types of diet.

Beginner’s Guide to Keto Diet

Starting a keto diet is not difficult as many people make it seem. Of course, it needs dietary discipline. Necessarily, it would be best if you killed those humongous carbohydrate cravings reducing your carb intake to as little as 20g net carbs daily. However, in those days where you could be significantly active, you can go with about 60g net carbs.

Reduction of Protein Intake 

Your protein consumption in a keto diet needs to be monitored. Many Ketogenic Diet Plan Free PDF resources would advise to keep protein intake at around 25 percent. The reason for this is that an excessive intake of protein in a keto diet will stress on your kidneys. Also, the body is known to convert excess protein into glucose. This is not an ideal scenario, considering that we are trying to slash down glucose levels. 

Lastly, more water

Ketogenic Diet Plan Free PDF resources promotes increased water intake. The reality is when you ingest carbs; your body metabolism transforms the excess to glycogen, which is stored in the liver. 

When you reduce your intake of carbs as advised in a keto diet, your body will burn fats faster using the water in your system. This is why drinking lots of water is necessary to avoid dehydration when observing a keto diet plan. Your body requires typically 8 cups a day but 16 cups per day is better when on a keto plan.