Keto For Beginners: A Complete Must Have Guide For Anyone Starting A Ketogenic Diet, From Meal Prep To How Keto Provides The Weight Loss Clarity You Need

By Anna Watson and Diana Lor

If you're aiming for a whole body transformation that doesn't only make you look great, but also feel great, then keep on reading.

Have you ever found yourself making promises to lose weight, trying out a new diet for a few days or weeks, and then tossing in the towel before you see any real results? Starting to doubt whether there are actually any effective weight loss diets out there that can help you achieve your body goals? Just about ready to call it quits and accept that losing weight just isn't a possible reality? Before you let the disappointment of diets that have come to pass get the best of you, it's probably time that you try the Keto diet.

Developed specifically to help your body burn fat, this diet helps you lose weight minus the strict caloric limitations. Despite that, the Keto diet keeps you feeling full, satiated, and satisfied - like you're not even on a diet at all! Our complete book on the Ketogenic Diet dishes all the important information you'll need to kickstart your journey with this revolutionary weight loss strategy.

Learn all the basics, including

• An IN-DEPTH discussion on the science of Keto and why it works
• Expert tips on achieving a smooth transition to a Keto Diet
• Sumptuous meal plans that won't make you feel like you're on a strict diet
• The secret health benefits of Keto that others won't tell you
• The BIGGEST mistakes people make when trying a Keto diet for the first    

       time.

And a whole lot more.

So, before you give up on your health and fitness, give the Ketogenic Diet a try. Get started on your most fruitful weight loss effort today!

• Language: English
• Publisher: DPW Publishing
• Release date: Aug 17, 2019
• ISBN: 9781393551553

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© Copyright 2018 by Diana Lor & Anna Watson - All rights reserved.

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Introduction

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The Ketogenic diet is a low-carb, high-fat diet with a lot of similarities shared with the Atkins and Low-Carb diet. It entails reducing the intake of carbohydrates and replacing them with foods rich in fat. That elimination of carbohydrates for the daily diet and the intake of natural fats is what places the body within a metabolic state known as Ketosis. The body becomes efficient in burning fat that is taken for the purpose of producing energy. It turns the fat to ketones within the liver, which then allows for the supply of energy to the brain. Ketogenic diets allow for reductions in the levels of blood sugar and insulin as well, which makes for good health benefits.

Nutritional Ketosis happens when the body burns fat rather than sugar in order to come up with fuel. It is also a way for you to improve your health significantly—and it entails eating a diet with the carb having the lowest percentage, protein at a moderate level, and fat at the highest level within your diet. This may then seem counter-intuitive, as many have been taught that the best thing is to restrict dietary fat and to consume big portions of carbohydrates, particularly whole grains. However, the truth, as proven by a number of medical studies, is that eating more fat and a lesser amount of carbohydrates is better for a wide range of health issues. It will assist with weight loss, improvement of mental focus, and an increase in levels of energy—all the while stabilizing the levels of blood sugar and balancing hormones.

This short book is an introduction to the Ketogenic diet and will illustrate what it is and how it affects the body—not to mention potential health benefits and meal plans. Unlike the other traditional guides to the Ketogenic process, it does not focus on calories or the manipulation of macros or following particular rules to the latter. Instead, it allows freedom and flexibility to do what feels like the appropriate thing to benefit your health. With the recipes and strategies in this book, it will become possible for you to be able to end unhealthy relationships with food and to create restrictions through appropriate nutritional practices. In doing so, you can attain the health and weight you aspire.

Chapter 1: What Is Keto?

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The Ketogenic diet first became popular during the 20s as a treatment for diabetes and epilepsy. Generally, the limit for carbs in the Keto diet is set at no more than 50 grams every day, which would be equal to a cup of what rice or a bagel has. However, the dietary guidelines laid out by the U.S. Department of Agriculture recommend the consumption of between 225 and 325 grams of carbohydrates every day. During the Keto diet, the body goes into a state of starvation—hence, it taps the fat stores for fuel. Numerous studies suggest the high-fat and low-carb diet would result in dull hunger, but it would promote weight loss. It also helps in preventing age-related illnesses. As such, an increasing number of health enthusiasts from various online platforms are supporting the Keto diet.

The Keto diet reorganizes the formation of the food pyramid. It cuts on the carbs and sets a limit between 20 and 50 grams every day—depending on one’s medical history and insulin sensitivity. In this diet, healthy fats would have to account for about 70 percent of the daily calories taken by the individual, and protein should only account for 25 percent. The current statistics show that most people consume half of their calories from carbs, 15% from protein intake, and 30 % from fat.

During the creation of energy, the human body initiates the breakdown of carbs into glucose, which is broken down into constituents for glycogen in the liver and energy for the body. In the absence of carbohydrates, the body initiates its secondary protocol by using up the glucose reserves and breaking down the stored fat into fatty acids. When the acids reach the liver, they are subsequently converted into an organic substance known as ketones. The brain along with other organs then feed on the ketones in a process referred to as Ketosis—thus giving birth to this dietary process. To help maintain this state Keto dieters eat a lot of healthy fats.

Is Keto Diet the Right Option?

The body sends signals to the brain at every moment of the day on what it requires. If you do not pay attention to these signals, you might keep doing things leading to discontentment concerning the state of your health. The good news is that it is not a must for you to sit on a meditation pillow for hours in order to know what the body requires. For a lot of people, the increase of fat intake and lowering the levels of carb consumption along with some self-care would be the starting point needed to give the body exactly what it needs.

If you are wondering whether the body really wants or needs more fat, there are some signs that you may refer to. If you recognize some of the following symptoms, then it could be a sign you need additional healthy fats within your diet.

You experience weight gain, sluggishness, headaches, and random symptoms—thus making the day challenging.

You have tried all eating styles, but none of them assists in making you feel good or looking great.

You need pick-me-ups in the afternoon to keep your brain working.

Your hormones are all over the place, and you have frequent mood swings.

You can eat even thirty minutes after you have had a meal.

You become allergic or sensitive to foods that you never used to have a reaction to.

After thirty