How to: KETO DIET for beginners

What is KETO (Ketonic) diet?

Ketonic diet is a low-carb but high-fat diet where the carbohydrates will be limited to 20-50 grams per day – this diet is effective for illnesses like diabetes, Alzheimer’s disease, Parkinson’s disease, epilepsy, some cancers, and weight loss, too.

KETO causes the body to release ketones into the bloodstream. Sugar comes from carbohydrates which give us energy. In this diet where carbohydrates will be restricted, it’ll cause the body to have less circulating blood sugar, and we’re going to start breaking down the fat, turning it to molecules called ketone bodies.

Now that in this diet, carbohydrates would be highly controlled, it will be replaced by foods that are rich and proteins and fats instead of filling our bodies with carbohydrates. With the fact that carbs would be controlled, it will enable the person to lose more weight than counting calories / low-fat diet.

Just like other diet plans, there are foods to eat and what we shouldn’t.

Foods that should be eaten:

1. Seafood (like clams, mussels, fish, squid, oysters, etc.)
2. Eggs (these are one of the healthiest sources of protein)
3. Meat & Poultry (red meat, chicken, turkey, etc.)
4. Nuts & seeds
5. Healthy oils (olive oil and coconut oil)
6. Butter & cream
7. Low-carb vegetables
8. Berries
9. Avocado
10. Plain Greek Yogurt or Cottage cheese

Plus, keep hydrated! Drink lots of water!

Foods to avoid:

1. Fast foods
2. Processed foods
3. Sugary foods
4. Alcohol
5. Grains & starches
6. Root vegetables
7. Condiments & sauces
8. Unhealthy fats
9. “Low-fat” or diet products
10. Some fruits

Beginning the KETO diet

…won’t be easy at first, because it’s understandable that we’re going to change our old eating habits. However, it may be hard, but it’s going to be worth it, especially because of its health benefits. Who would’ve thought that cutting down the carbs can improve health?

How to do the KETO diet:

The most important part of this diet is the restriction of carbohydrates, focusing on protein and fat. This is what we should remember the most in doing this diet. The foods listed in the early part of this article are the foods that can be eaten. Removing the unhealthy foods stored in our kitchen will also help as a start so that it won’t cause confusion whenever we cook.

Keep in mind

Just like other diets, the food portions should also be considered. Overeating won’t cause any good, even if all the foods are healthy. Another thing that should also be mindful of is being aware of the difference of hunger in thirst. Sometimes we eat even if we’re hungry especially when we’re stressed or bored. Instead, drink lots of water and brush your teeth. It is where you can see if you’re hungry or simply thirsty.

Summary:

Ketonic diet can be used to lose weight and benefits against some illnesses like epilepsy, diabetes, certain types of cancer, and so on. There are different kinds of foods that can be eaten and avoided, however, the main point is to restrict the consumption of carbs by replacing it with protein and fat.

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