The Keto Diet: A Guide for Beginners

Keto diet concept. Ketogenic diet food. Balanced low-carb food background. Vegetables, fish, meat, cheese, nuts on wooden background. top view

The Ketogenic (Keto) Diet has become a well-known and widely discussed in recent years. What is all the fuss about? and how exactly do you follow the Keto Diet? What are the benefits of this diet and how exactly does it promote weight loss?

What is the Keto Diet?

The Keto diet is fundamentally a low carb and high fat diet. Owing to the low amount of carbs, your body enters a metabolic state in your body called ketosis. Your body enters this state by eating less that 20g of carbohydrates a day. This level of carbohydrates is not enough for your boy to burn for energy. It therefore needs a new source of energy, which it takes from your excess fat. This excess fat is burned to create ketones, which is used to energise for your cells.

Types of Keto Diets

Standard Keto Diet– The standard keto diet focuses on getting the majority of your calories from fats like avocado, olive oils, nuts and other rich in fats foods. The standard ketogenic diet comprises of 75% fat, 10-25% protein and 5-10% carbs. To put this into a measurable amount you should no be eating more than 20- 30 grams of carbs a day. It is important that the fats element of the diet comes from healthy fats and doesn’t include saturated fats.

High Protein Keto Diet– This diet is similar to the standard ketogenic diet. The main different is there is a higher percentage of protein in this version of the keto diet. This version consists of 30% protein, 65% fat and 5% of carbs. This ketogenic diet is best fir those trying to build lean muscle, and who are focused on muscle mass growth.

Cyclical Keto Diet– The cyclical keto diet is a more realistic and balanced approach to starting and maintaining the keto diet. It involves cycling in and out of ketosis. Allowing you days ‘off’ the keto diet to enjoy a more balanced diet. The most popular approach to this diet is five days ‘off’ the standard keto diet and two days following a non keto diet. This diet includes the same macronutrient ratio of the standard keto diet on the ‘on’ days; 75% fat, 15-20% protein and 5-10% carbs. The ‘off’ days should include 25% fat, 25% protein and 50% carbs. [1]

Benefits of the Keto Diet [2]

  • Decreases your appetite
  • Leads to greater weight-loss
  • Leads to greater amount of weight-loss from your abdominal area
  • Reduces the amount of fat molecules (triglycerides) in your bloodstream
  • Increased levels of ‘good’ Cholesterol
  • Reduced insulin levels
  • Reduced blood sugar

My success with Ketosis

In 2016, I decided to try to eat less than 20g of carbs a day. I continued to do this for a 2 and a half years. During which time I lost 5.5 stone and dropped 5 dress sizes. I therefore know this is a trial and tested diet to promote weight loss, which is why I will be doing the keto diet on my latest weight loss challenge #Getmyeightintwentyeight. In this challenge I hope to re-achieve the results I got the last time I went on the keto diet. To finally take a handle on my lockdown weight gain. I am confident I can achieve the same success following this diet. I know it can be beneficial for you too.

References

[1] https://www.health.com/weight-loss/keto-diet-types

[2] https://www.healthline.com/nutrition/10-benefits-of-low-carb-ketogenic-diets#Food-Fix:-Keto-Basics

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