In today’s era, we will find fitness freak everywhere, who are more concerned about their fitness, health, and figure. They go for various types of diets and exercises. They try very hard to maintain their body. If you are one of them who wants to reduce weight, then read this full to know about what is keto diet plan for beginners?
Table of Content
What is a keto diet?
Keto diet, also known as Ketogenic diet, is basically a very low carb, high-fat diet. This diet plan focuses on reducing carbohydrate intake and replacing it with fat and moderate protein because of reducing carbohydrates in your diet. Your body goes into the metabolic state, which is called Ketosis.
Keto diet has widely become popular in losing weight and improving health. This diet also helps to improve certain diseases like type 2 diabetes and cognitive decline. When you go for a keto diet, your daily consumption of carbs will be reduced by 20 – 50 percent. In this, fats are reduced and are replaced by the majority of the cut carbs, which leads to only 75% of total calorie intake.
Proteins are consumed only 10-30% based on energy needs, and carbs are restricted to 5%. This reduction of carbs in your daily routine forces your body to rely on fats for its main energy source in place of glucose, and this process is known as Ketosis. All this promotes fat loss.
What is a keto diet plan for beginners?
Basically, there are four types of the keto diet that you can follow according to your preference. They are –
- Standard Ketogenic Diet (SKD) – in this type of keto diet, the intake of carb is very low, intake of fat is high, and intake of protein is moderate. It generally contains 10% carbs, 20% protein, and 70% fat.
- Cyclical Ketogenic Diet (CKD) – this diet follows a cyclical pattern in which a person follows 5 ketogenic days and then 2 high carb days.
- Targeted Ketogenic Diet (TKD) – in this type of diet, you can add carbs around your workouts.
- High Protein Ketogenic Diet – this diet is similar to Standard Ketogenic Diet (SKD), but the protein intake is more as compared to that diet. It contains 5% carbs, 35% protein, and 60% fat.
Benefits of a keto diet
- Weight loss and maintenance of body – restricting carbohydrates in keto diet plan results in a significant reduction of body fat and an increase or retention of muscle mass. Many studies have shown that a person who opts for a keto diet in his schedule, he can lose up to 15 kg of weight over a period of one year.
- Blood glucose control – people who have diabetes should definitely follow the ketogenic diet because it has the ability to lower and stabilize blood sugar levels, and the main reason behind this is that the keto diet is deficient in carbohydrates, which eliminates the rise in blood sugar.
- Reduces diabetes medication – it helps people with type 2 diabetes to reduce their reliance on diabetes medication. Many studies have shown that diabetes people who follow the keto diet among them 95% of the people were able to reduce or come off entirely through their diabetes medication.
- High blood pressure control – high blood pressure can cause various types of heart diseases, stroke, and kidney diseases, which can be reduced by opting keto diet in your daily schedule. Many researchers have proved that for people who are overweight or having type 2 diabetes, the keto diet has decreased blood pressure levels.
- Improves cholesterol level – keto diet helps in reducing LDL cholesterol level and increasing HDL cholesterol level, which is good for health. For knowing your cholesterol level, you need to take your total cholesterol level and divide it by your HDL result. If the number you get is 3.5 or lower than this, it is healthy cholesterol. And many studies have also proved that for people who follow the keto diet, their cholesterol level improves effectively.
Foods you should avoid while practicing keto diet
- Sugar – while you are on the Keto diet, you should avoid products that contain sugar in them. So you should avoid soft drinks, fruit juices, agave, candy, ice cream, chocolates, sweets, etc.
- Refined Grains – you should avoid refined grains because they have carbohydrate content in it. Some of the refined grains you should avoid are wheat, rice, barley, rye, pasta, cereal, and bread.
- Trans fats – many researchers have shown that consuming trans fats may cause metabolic diseases like obesity, type 2 diabetes, inflammation, cancer, and heart diseases. So you should avoid hydrogenated or partially hydrogenated oils.
- Diet and Low – fat products – in many types of diet plans, low-fat products are consumed because they too reduce fat. But in a keto diet, it is avoided because they have some sugar content in them. So you should prevent low-fat products like dairy products, cereals, or crackers.
- Highly processed foods – it is said that processed foods have far more additives and only a few micronutrients. And they are also made in factories, which may consist of some of the other chemicals which are not suitable for your body. So in the keto diet, they are strictly prohibited.
- Starchy vegetables – starchy vegetables are high in fiber; that’s why they are avoided in the keto diet.
Types of food you eat in a keto diet are condiments such as salt, pepper, vinegar, lemon juice, fresh herbs, and spices. Non-starchy vegetables such as greens, broccoli, tomatoes, mushrooms, and peppers. Healthy fats such as coconut oil, olive oil, avocado oil, coconut butter, and sesame oil. You also consume eggs, poultry such as chicken and turkey, fatty fish like wild-caught salmon, herring, and mackerel. Full fat cheese and dairy are also involved in this diet. Nuts and seeds such as macadamia nuts, almonds, walnuts, pumpkin seeds, peanuts, and flax seeds.
Keto diet will reduce your appetite while restricting your calorie intake. Apart from this, it is also beneficial for people who have diabetes. If you are struggling for so long to reduce your weight, then try out the keto diet once. It will definitely help you maintain your body weight.