You've heard a lot about people's success with a keto diet. But you've got questions. What are the benefits of a keto diet? What's a good keto diet for beginners?
There's plenty to talk about when it comes to keto for beginners. This article will explore keto basics for beginners and provide a sample beginner's keto diet plan.
- What Are the Basic Rules of a Keto Diet?
- How Does a Keto Diet Work?
- What Are the Benefits of a Keto Diet?
- What Are the Different Types of Keto Diets?
- What Is the Best Keto Diet for Beginners?
- A Sample Beginner's Keto Diet Plan
The Challenges of a Beginner's Keto Diet Plan
What Are the Basic Rules of a Keto Diet?
In discussing a keto diet for beginners, it's good to understand the basic rules of a keto diet. This low-carb, high-fat diet generally gets between 75% and 80% of its calories from fat, 15% to 20% from protein and less than 5% from carbohydrates. The key factor in a keto diet is that it forces your body to burn fat for fuel instead of its usual carbohydrates.
How Does a Keto Diet Work?
Whether you're talking about a keto diet for beginners or experts, the process works the same way. Because the regimen restricts carbohydrates, your body doesn't have enough glucose to use as fuel. Instead, your body converts fats into ketones as its primary fuel source. Once your body uses ketones instead of glucose for energy, you've reached the metabolic state known as ketosis. Ketones are a highly efficient fuel source, creating 225% more energy than glucose.
What Are the Benefits of a Keto Diet?
If you're considering a beginner's keto diet, you should know the advantages. A main benefit of the keto diet is weight loss. A review of numerous studies showed a keto diet was more effective than a low-fat diet in helping people lose weight. Research has also shown links between a keto diet and:
- Improved blood sugar management in diabetics
- Better outcomes in cancer therapy
- Reduced symptoms in Alzheimer'sand epilepsy patients‡
Less stress and anxiety
When taken as supplements, exogenous ketones, which are produced outside the body, resulted in a 9.9% improvement to reaction speed. improve cognitive fitness in rats. Many people who take exogenous ketones report a heightened sense of calm wakefulness.
What Are the Different Types of Keto Diets?
An understanding of keto basics for beginners should include an exploration of the primary types of keto diets:
- Standard ketogenic dietsfollow the ratios outlined above.
- Cyclical ketogenic dietsinvolve times of higher-carb "refeeds," such as five days on keto followed by two days of higher carbs.
- Targeted ketogenic dietsallow the consumption of carbs before or after intense workouts.
- High-protein ketogenic dietsare similar to the standard regimens but allow up to 35% of calories from protein, with a lower ratio from fats and 5% from carbohydrates.
Bodybuilders and athletes generally use targeted and cyclical diets, while standard and high-protein diets are more common in the general population.
What Is the Best Keto Diet for Beginners?
The best keto diet for beginners clearly outlines what foods should be avoided and which are allowed.
A beginner's keto diet should exclude:
- Sugary foods, including fruit juice, sodas, ice cream, cake and candy
- Starches and grains, like rice and wheat-based products (pasta and cereal)
- Legumes and beans, such as peas, lentils, kidney beans and chickpeas
- All fruits, except for certain berries like strawberries
- Tubers and root vegetables, including carrots, turnips, potatoes and yams
- Low-fat diet products, like low-fat salad dressings and mayonnaise
- Sugar-free diet products, such as sugar-free syrups, candies, puddings, desserts and sweeteners
- Many condiments and sauces, including ketchup, barbecue sauce, teriyaki sauce and honey mustard
- Unhealthy fats, like processed oils
- Alcohol, including wine, beer, mixed drinks and liquor
A keto diet food list for beginners should focus on whole, single-food ingredients:
- Meat, like steak, pork, turkey and chicken
- Fatty fish, such as tuna, trout, salmon and mackerel
- Whole eggs
- Grass-fed cream and butter
- Unprocessed cheeses, including goat, cheddar, cream, mozzarella and blue
- Seeds and nuts, like walnuts, almonds, pumpkin seeds, flaxseeds and chia seeds
- Healthy oils, such as avocado oil and extra virgin olive oil
- Avocados, including freshly made guacamole
- Low-carb vegetables, like peppers, tomatoes and onions
- Spices, herbs, salt and pepper
Exogenous ketone supplements are an excellent addition to help you achieve and maintain ketosis.
A Sample Beginner's Keto Diet Plan
It's one thing to read a list of ingredients, and it's another thing to know how to combine those items into a beginner's keto diet plan. Here's a sample of ideas covering an entire week:
- Breakfast: coconut milk chia pudding topped with coconut and walnuts
- Lunch: Cobb salad made with greens, turkey, hard-boiled eggs, cheese and avocado
- Dinner: coconut chicken curry
- Breakfast: mushroom omelet
- Lunch: arugula salad with turkey, hard-boiled eggs, blue cheese and avocado
- Dinner: grilled salmon with spinach sauteed in sesame oil
- Breakfast:two eggs fried in butter with a side of sauteed greens
- Lunch: steak bowl with cauliflower rice, avocado, cheese, salsa and herbs
- Dinner:roast chicken with cream sauce and sauteed broccoli
- Breakfast: bell pepper stuffed with eggs and cheese
- Lunch: a bunless burger topped with mushrooms, cheese and avocado on a bed of greens
- Dinner: pork chops with green beans sauteed in avocado oil
- Breakfast: baked avocado egg boats
- Lunch: tuna salad with tomato and celery on a bed of greens
- Dinner: meatballs with zucchini noodles and Parmesan cheese
- Breakfast: full-fat yogurt topped with keto granola
- Lunch: Caesar salad with chicken
- Dinner: pork chops with vegetables
- Breakfast: cauliflower toast topped with avocado and cheese
- Lunch: bunless salmon burger with pesto
- Dinner: bison steak with cheesy broccoli
Creating a weekly meal plan can help you vary your diet, and it's always good to have a few new keto recipes in your back pocket.
The Challenges of a Beginner's Keto Diet Plan
Many people battle the "keto flu" as their body adjusts to a beginner's keto diet plan. Nausea, headaches, constipation and fatigue are common symptoms for someone adapting to a high-fat, low-carb diet. Cravings are also a concern when starting a new diet regimen. But Real Ketones' keto powders can help combat keto flu symptoms with all 4 essential electrolytes, and help beat fatigue and hunger with power of our patented D-BHB ketones.
Order Ketone Supplements From Real Ketones
Real Ketones' supplements contain ketones that are bio-identical to the ones your body produces. They can help your body make the transition to ketosis and help you manage as you adapt to a keto diet for beginners. Start shopping today.