The Ketogenic Diet: A Daily Plan For Keto Beginners

From your first look in the mirror, you decide to change your life.

Your body shape is the main target. Firstly, you may feel it is extremely difficult or maybe impossible and time passed.

Now you have to begin. You have to be patient and enthusiastic. 

Always remember that quick loss leads to quick gain.

You should lose weight healthily without complications and without cutting certain proteins or carbs “low-carb diet” or eating single food.

An easy way to lose weight healthily is to reduce your food amounts gradually "low-calorie regimens".

Here we will give you 

some headlines about low-calorie regimens below

someone's following is about 500 fewer calories. For example, If a man normally eats a big plate of rice or two loaves of bread. He will reduce it gradually to half the amounts to the minimum ones. Also, you can exchange your food to whole wheat grains (brown rice, and pasta) or take low-fat food like skimmed milk, yogurt, and cheese.

Dark chocolate, and drinking fat burning drinks like coffee, green coffee, cinnamon, ginger, cumin, lemon, and mix of them. Practicing daily exercises is helpful even walking for 30 minutes. 

With all methods mentioned above, you will gradually get a shrunken stomach and be used to eating lower and consequently will be in good shape.

A low-calorie regimen turns your life into a healthy style. It tends to be a slow weight loss manner, but more effective and permanent.

Recap; 

Following a low-calorie regimen requires reducing food amounts, Exchanging it to brown products, and practicing some exercises.

Post the general methodes, now you will delve into types of diet to choose it freely;

1-The ketogenic Diet (keto diet): 

Keto diet explained the way to lose weight by an extremely low-carb, high-fat food.

A high amount of keto diet vegetables are required, While the starchy ones are eliminated.

How does a keto diet work? 

Keto diet and diabetes:

The keto diet works mainly by reducing carbs absorption replacing it with high amounts of fats. This process puts your body into a metabolic state called ketosis. When it happens, your body becomes highly motivated and efficient with burning high amounts of fats for energy so fats are breaking down into ketones. 

Briefly, your body will depend on ketones rather than glucose. have an important role in decreasing blood sugar levels and improving the sensitivity of insulin. 

So keto diet and diabetes are completely related.

With keto diet food you can lose weight without hunger and this will be more rapid than a low-calorie diet.

Recap;

Keto diet involves a low-carb, high-fat diet relying on reducing carbs and replacing it with high fats for energy in a metabolic state called ketosis.

keto diet and diabetes are well related.

Are there types of keto diet?

Of course, there are types of the keto diet to pick out.

1-Standard ketogenic diet (SKD):

It depends on a very low carb ketogenic diet, moderate protein, and a high-fat diet. It mainly contains 70% of fats, 20% proteins, and about 10% carbs.

2-Cyclical ketogenic diet (CKD):

It acts like carb backloading When there are days with more carbs to eat, such as five ketogenic days followed by two higher carbs days. it is more suitable for athletes.

3-Targeted ketogenic diet (TKD):

It is a compromise between the standard and the cyclical ketogenic diet.

But it is similar to the standard ketogenic diet while adding carbs during workout days.

4-High protein ketogenic diet:

It is similar to the standard keto diet but allows you to add more protein, It contains about 35% proteins, 60% fats, and 5% carbs.

5-MCT ketogenic diet:

It is a standard keto diet explained by medium-chain triglycerides (MCTs) which are the fat portion of coconut oil. What to eat in a keto diet should involve coconut oil.

6-Calorie restricted ketogenic diet

It is a standard keto diet with restricted calories which provides better weight loss.

However, the mostly applied diet is the standard ketogenic diet.

Recap; 

Although there are many types of keto diets, the standard keto diet is the most common one.

MCT ketogenic diet has a role in epilepsy treatment, particularly in children.

What to eat in our keto-diet recipes

Keto diet food in your keto diet plan has to be enriched with:

• Protein sources: like meat, fish, and eggs.

• Keto diet vegetables: like keto diet zucchini, cabbage, avocado, and broccoli.

• Fats: like butter, olive oil, coconut oil, avocado oil, and nuts.

 Recap; 

Precautions should be taken while following the keto diet plans for beginners to avoid fatigue and other complications.

Now if you want a keto diet plan to be applied smoothly, 

check keto diet recipes below and enjoy it!

Keto diet plans for beginners should be under clinical supervision. 

Practicing keto diet wrongly will lead to losing more muscles then fatigue. Notice that in some reported cases, keto diet may lead to kidney stones; especially among children following it for epilepsy treatment.

MCT ketogenic diet has an obvious role in epilepsy treatment.