This is a high-fat, low-carb diet that offers a number of health benefits. Studies that have been done, have shown that this diet can help you improve your health and lose weight. Keto diets can also have benefits against epilepsy, Alzheimer’s, cancer, and diabetes
Here is a beginners keto diet plan.
What is a keto diet?
The keto diet is similar to the Atkins and other low-carb diets. With this diet, you drastically reduce the amount of carb that you take in, which puts your body into a state known as ketosis. When you achieve this state, your body becomes very good at burning fat for energy. These types of diets can cause large reductions in insulin levels and blood sugar.
Types of ketogenic diets
There are a number of versions of the ketogenic diet, including:
The standard keto diet (SKD): This is a moderate protein, extremely low carb, and high-fat diet. It usually contains 10% carbs, 20% protein, and 70% fat.
Cyclical keto diet (CKD): With this one, you do periods of carb refeeds, which are usually 5 keto days and then 2 high carb days.
Targeted keto diet (TKD): This diet allows you to add carbs around your workouts.
High protein keto diet: This is almost the same as the SKD, but it includes more protein. It usually contains 5% carb, 35% protein, and 60% fat.
What is ketosis?
Beginners keto diet plan is the metabolic state you reach when your body uses the fat for fuel instead of the carbs. This happens when you drastically reduce the number of carbs you take in, which limits the amount of glucose that you have in your body.
Following this type of diet is the best way to get your body into ketosis. In general, this means reducing your carb intake to between 20 and 50g per day and filling up on healthy fats, such as fish, nuts, eggs, healthy oils, and meat.
It is very important to moderate how much protein you have because of the fact that protein can be converted into glucose, which could slow your transition.
If you practise intermittent fasting, it could help you to enter ketosis faster. There are many different types of fasting, but most of them will limit you to eating for only eight hours per day and then fasting for the remaining time.
There are breath, blood, and urine tests that can show you whether or not you have reached ketosis. Other indications are frequent urination, thirst, decreased hunger, and dry mouth.
