Keto Diet for Newbies

By Paul Henley

Are you tired of unsuccessful crash diets? Are you in need of a change that reaps genuine, sustainable results?

Most of what we're taught about diets, calories, and nutrition is actually upside down and back to front. It may surprise you that you can achieve your weight loss goals by changing how and what you eat. Ditching your reliance on carbohydrates and adopting the keto way can help t lower your blood pressure, improve your cholesterol, reduce your hunger, and maximize your weight loss.

So, forget everything you think you know about food and diets, and embrace the keto lifestyle to take charge of your health! Making such a dramatic change can be challenging, but this book will be your complete guide to the world of keto diets.

Inside Keto Diet for Newbies: Choosing the meals that maximize weight loss, you'll discover:

• The benefits, risks, and science behind the keto diet.
• How to shop and plan your meals.
• Everything you need to know about calculating macros and calorie needs.
• Easy substitutes for traditional high-carb favorites.
• The best ways to combine exercise with keto
• Monitoring, adjusting, and making the diet work for you.
• A range of simple, mouthwatering recipe ideas.With Keto Diet for Newbies, succeeding in your weight loss journey has never been simpler or easier.

You'll find all the resources and tools you need to get started-and stick with-your new, healthy lifestyle. So, what are you waiting for?

• Language: English
• Publisher: Paul Henley
• Release date: Jul 15, 2023
• ISBN: 9798223454632

Book preview

Keto Diet for Newbies

Choosing the Meals That Maximize Weight Loss

Paul Henley

© Copyright 2023 - All rights reserved.

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Please note the information contained within this document is for educational and entertainment purposes only. All effort has been executed to present accurate, up to date, reliable, complete information. No warranties of any kind are declared or implied. Readers acknowledge that the author is not engaged in the rendering of legal, financial, medical or professional advice. The content within this book has been derived from various sources. Please consult a licensed professional before attempting any techniques outlined in this book.

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Table of Contents

Introduction

The History of the Keto Diet

The Science Behind the Keto Diet

Types of Keto Diets

Chapter 1: Benefits and Risks of the Keto Diet

Potential Benefits

Risks and Side Effects

Medical and Therapeutic Applications

Sustaining the Keto Diet

Chapter 2: Getting Started on the Keto Diet

Calculating Macros and Daily Calorie Needs

Shopping for Keto-Friendly Foods

Meal Planning and Preparation

Overcoming Common Challenges

Chapter 3: Understanding Macronutrients

Carbohydrates, Protein, and Fats: An Overview

How Macronutrients Affect Your Body

Importance of Tracking Macronutrients in the Keto Diet

Common Misconceptions Around Fat and Cholesterol

Chapter 4: What to Eat on the Keto Diet

Ideas for Keto-Friendly Foods

Examples of Meals and Snacks

Tips for Dining Out and Traveling on a Keto Diet

Alternatives to Traditional High-Carb Foods

Are There Foods to Avoid?

Chapter 5: Managing Hunger and Cravings

Strategies for Reducing Hunger on the Keto Diet

Differentiating Between Craving and Hunger

Keto-Friendly Snacks and Desserts

The Role of Intermittent Fasting on the Keto Diet

Important Considerations

Chapter 6: Exercise and the Keto Diet

Benefits of Exercise on the Keto Diet

Various Types of Exercise and Their Impact on the Keto Diet

Common Misconceptions About Exercise and Weight Loss

Tips for Fueling Workouts on the Keto Diet

Chapter 7: Monitoring and Adjusting the Keto Diet

Importance of Monitoring Progress and Adjusting the Diet as Needed

Common Mistakes and How to Avoid Them

When to Consider Transitioning Off the Keto Diet

The Role of Ketone Testing in the Keto Diet

Chapter 8: Keto-Friendly Recipes

Breakfast Recipes

Main Dish Recipes

Snack and Appetizer Recipes

Dessert Recipes

Conclusion

Glossary

References

Image References

Introduction

For how long have you been struggling to lose weight? Could it be weeks, months, or years? Maybe you just decided to start on your journey to shred some pounds to a healthy weight. Whatever the case might be, the keto diet is one of the proven ways that makes significant weight-loss a reality (Paoli, 2014). Get ready to drop those annoying pounds!

The term keto is short of ketogenic diet. It refers to a diet that focuses on increasing fat consumption while reducing the intake of carbohydrates (National Cancer Institute, 2019). The high amounts of fats will then be processed by the body to produce molecules that are known as ketones, which take over the role of a main energy supplier for body cells. A great way to burn calories.

The History of the Keto Diet

Dating back to the early 20th century, fasting has been regarded as a way for restoring a healthy state of the body. It might even surprise you to learn that the keto diet was developed as a way to treat epilepsy in children. The idea that fasting could deal with this condition was brought forward by Hugh Conklin, who was a student at the time (Mandal, 2019). A clinical trial where the keto diet was used to treat epilepsy was done in 1921. The results were promising (Buynak, 2023).

Through the published research, the positive effects of the keto diet on epilepsy and other health-related issues became well-known, and more researchers began to look for other possible applications of this diet. It was around the 1970s, when a cardiologist named Robert Atkins introduced the Atkins diet, which was reported to enhance weight loss (Buynak, 2023). Atkins published a book that suggested that a diet that is low on carbohydrates and high in fat can aid weight loss. These propositions also made researchers dig in the direction of the keto diet as a weight-loss method that fascinated them because of the fact that fat served as the main fuel source. Now, there isn't much of a difference between the Atkins and keto diets, but the former allows you to gradually increase the amount of carbohydrates that you consume over time. The keto diet maintains low carbohydrate intake as long as you follow the plan, and this might be a better option if you want to lose weight at a faster rate.

The Science Behind the Keto Diet

When you reduce carbohydrates in your diet, it forces your body to go through a metabolic state that is called ketosis. During ketosis, your body turns to fats for energy because there are limited amounts of carbohydrates available. As a result, fats are burned, thereby leading to significant reduction in calories. Thus, this process promotes weight loss.

To help you better understand the role of the keto diet in weight loss, let's briefly discuss how energy sourcing for the cells takes place in the body. Your body cells prefer glucose as their main source of energy. Carbohydrates are easier to break down than fats, so if they are available, your body will use them as glucose sources. This way, fats (when over consumed) continue to accumulate, causing weight gain. It is only when carbohydrates are unavailable that fats are broken down to provide glucose molecules for the body cells to function properly. Therefore, the keto diet promotes fat loss because of fat acting as the source for energy.

Types of Keto Diets

The keto diet exists in various forms:

●  Traditional keto diet: It is also known as the classic keto or the 4:1 strategy. Traditional keto diet is the one that was developed as a treatment for epilepsy in children. The 4:1 ratio means that every four grams of fat that you consume should be accompanied