Ketogenic diet for Beginners

A ketogenic diet or keto diet (from the word “ketogenic” in its abbreviated form) is a low-carb eating plan that can help you burn fat more effectively. Many people have already experienced the many proven benefits for weight loss, health and performance, as numerous studies show.one In addition, many doctors also follow and recommend it.two

A ketogenic diet can be especially helpful in burning excess body fat without starving yourself and in reversing type 2 diabetes.

In Diet Doctor you will learn to follow a keto diet based on authentic foods. You'll find visual guides, recipes, meal plans, a simple two-week program to get started, and everything you need to be successful on the keto diet.

What is a keto diet?

"Keto" on a ketogenic diet stems from the fact that it allows the body to produce small fuel molecules called "ketones." It is an alternative source of fuel for the body, which it uses when blood sugar (glucose) is low.Ketones are produced if we eat very little carbohydrates (which break down quickly into blood sugar) and only moderate amounts of protein (excess protein can also turn into blood sugar).

The liver produces ketones by breaking down fat. These ketones serve as a fuel source for the entire body, especially the brain.The brain is a starving organ that consumes a lot of energy every day and cannot function directly on fat. It can only work with glucose… or ketones. On a ketogenic diet, the entire body shifts its fuel supply to run primarily on fat; burns fat 24-7 (twenty-four hours a day, seven days a week). When insulin levels are very low, burning fat can increase enormously. It is easier to access the fat stored in the body to burn it . This is great if you are trying to lose weight, but there are other less obvious benefits as well, such as feeling less hungry and having a constant supply of energy.

This helps you stay alert and focused. When the body produces ketones, it enters a metabolic state called ketosis. The fastest way to get to ketosis is through fasting , without eating anything, but no one can fast forever. A keto diet, on the other hand, can be followed indefinitely and results in ketosis as well. It has many of the benefits of fasting, including weight loss, without having to fast.

Who should NOT be on a ketogenic diet?

There are myths and controversies about the keto diet, but it seems to be very safe for most people. However, three groups of people frequently require special consideration:
1. Do you take medication for diabetes , for example insulin? Plus
2. Do you take medicine for high blood pressure ? Plus
3. Are you breastfeeding ? Plus
Are you a doctor or do you need your doctor to help you with medications on a keto diet? Take a look at our guide for doctors .

What to eat on a keto diet

These are the types of foods you can enjoy on a keto diet. The numbers represent net carbohydrates, that is, digestible carbohydrates, per 100 grams. To stay in ketosis, less is generally better:Keto diet foods: Natural fats (butter, olive oil);  Meat;  Fish and seafood;  Eggs;  Cheese;  Vegetables that grow above ground

The most important thing to achieve ketosis is to avoid eating too many carbohydrates. You will probably want to keep your carbohydrate intake below 50 grams per day of net carbohydrates, ideally below 20 grams. The fewer carbohydrates you eat, the more effective it appears to be in achieving ketosis, losing weight, or reversing type 2 diabetes.
Carbohydrate counting may help at first. But if you stick to the foods and recipes we recommend, you can stay keto even without counting.

Amounts are grams of net carbohydrate per 100 grams, unless otherwise noted. This means that basically on a keto diet you have to avoid sugary foods altogether, as well as starchy foods like bread, pasta, rice, and potatoes. Also, avoid processed foods, and choose to follow our keto diet tips.Also, food should be primarily high in fat and only moderately high in protein, as excess protein can be converted to blood sugar in the body.

Avoid low-fat diet products. A rough guide is about 5% energy from carbohydrates (the fewer carbohydrates, the more effective the diet), 15-25% from protein, and about 75% from fat.

How low is keto?

The fewer carbohydrates you eat, the more effective it appears to be in losing weight, suppressing your appetite, and reversing type 2 diabetes, etc. A keto diet is a very strict low-carb diet, containing less than 20 grams of net carbs per day, and therefore tends to be highly effective.

Here are some examples of what a low-carb meal might look like, based on the amount of carbs you eat per day. Note that only the dish on the left is reliably ketogenic. We recommend that you start your keto diet by following the dietary advice as strictly as possible. When you're happy with your weight and health, you could try cautiously eating a few more carbohydrates (if desired).