Changing your diet and lifestyle are two essential ways in which you can lose weight effectively. If you want to know about the Keto Diet for beginners, you have come to the right place.
Today, many young women are quite conscious of what they eat. Due to this increased awareness, there is also a huge demand for new styles of diet like the Keto Diet.
Here, we will give you a glimpse of what it is all about, what are the foods included and excluded in this diet, its benefits, risks, etc.
As a young woman who is looking to switch to the Keto Diet for losing weight, you need to know everything about this diet, which is what we propose to do.
What Is The Keto Diet All About?
Most of you might have known that experts advise eating a low-carb diet for healthy weight loss. The Keto Diet is also a low-carb diet but with a twist.
Yes, it is high in fat content as well. This high-fat, low-carb diet helps you in losing weight quicker than you expect. Your body will burn these fats to convert into energy.
One of the jargons that you should familiarize yourself with when you decide to follow the Keto Diet is Ketosis. This is a term used to define the metabolic condition of your body, where fats are burned instead of carbohydrates to produce energy. A Keto Diet puts you in Ketosis quickly; therefore, you can be assured of rapid weight loss in this diet.
The other jargon that you should know in this style of diet is Ketones.
Ketones are the molecules that the fats are burned into. These are the molecules that are used to produce energy or fuel, to put your body into the ketosis state.
So, your body’s fat-burning potential improves phenomenally when you follow this diet. Is the Keto Diet as powerful as it claims to be? Let’s find out!
Types Of Keto Diet
Before you decide to follow the Keto Diet for beginners, you should learn about the different types of Keto Diet available. These are the common types of Keto Diets that you should be aware of:
1. Standard Ketogenic Diet
This is the most commonly followed style of the Keto Diet. When you follow this diet, the percentage of fats, carbohydrates, and proteins in your food should be 75%, 20%, and 5%, respectively.
The carbohydrate content in your meal is very less in this kind of diet. Keto diet followers eat only 20 to 50 grams of net carbs in a day here.
2. Cyclical Ketogenic Diet
In this diet style, you follow a cycle or pattern of including carbs in your diet. For about 5 days a week, you follow a strict Ketogenic diet (high-fat and low-carb meal), whereas, on the remaining 2 days, you opt for a high-carb diet to compensate for the lack of the carbs on the other days.
So, you will eat about 20 to 50 grams of net carbs per day during the first 5 days and then increase it to around 150grams per day during the next 2 days.
3. Targeted Ketogenic Diet
This is a style of diet where you have a specific target to meet. Here, you will follow the usual high-fat, low-carb Keto diet every day.
However, just about 30 to 60 minutes before your workout, you will eat a lot of carbs to help you sustain the intense workout schedules. After your workouts, you will continue to follow your normal Keto diet.
4. High-Protein Ketogenic Diet
This is the most-commonly researched styles of Keto Diet after the standard style. As the name suggests, this is the style where your protein content is slightly higher than what you would have had in the normal Keto Diet.
The percentages of fats, proteins, and carbs that you have to follow in this style are 60%, 35%, and 5%, respectively.
5. Dirty Ketogenic Diet
Though this is not widely followed, you should be aware of this style of Keto diet as well. Here, the composition of fats, carbohydrates, and proteins in your meal is similar to what is followed in the standard style.
However, the main difference here is that this style doesn’t pay attention to the source of food. You could eat as many junk foods as you want as long as you eat the right mix of fats, carbs, and proteins.
6. Moderate Ketogenic Diet
In the standard style of the Keto Diet, people eat a maximum of 50 grams of net carbs per day. However, in the moderate style, you can eat around 100 to 150 net carbs per day.
The fat and protein content that should be included in your meal is similar to the normal Keto Diet. This type of moderately high carb diet works well on women and athletes, as per studies.
How Does The Keto Diet Work On Your Body?
The Keto diet continuously burns the fats that you eat to create molecules known as ketones. These ketones become the source of fuel or energy that is used by the human brain. Ketones are produced in the liver and can be used 24/7 to create fuel for the brain and other vital organs.
All the fat that is stored in unnecessary areas in your body is thus burned to create the ketone molecules. Therefore, you can be assured of rapid alertness when you follow this benefit.
Since your body is continuously involved in burning the fat and converting it to ketones, you will feel fresh and active all through the day.
Advantages Of The Keto Diet
Apart from weight loss, what are the other good things that Keto Diet can do to your body? Here are some benefits that you will get to enjoy:
1. Quick Fat-Burning Capacity
The first and foremost benefit of the Keto Diet is that it improves the fat-burning potential of your body to a considerable extent.
The fats that you eat and those that are stored in your body are burned continuously to produce fuel, thereby aiding in quick weight loss.
2. Helps You Stay Full
More often than not, you gain weight because of binge eating. With the Keto Diet, you can get rid of this problem because the high-fat foods in this diet pattern make you feel full, thereby reducing your appetite phenomenally.
According to studies, the Keto diet reduces the function of the hunger hormone called ghrelin in the human body. You can go without food for a long time, and your body will burn the stored fats when it needs energy, this way.
Also, Keto foods help to increase the cholecystokinin hormone (CCK) produced in the human intestine. This is a hormone that makes you feel full.
When the high-fat foods improve the secretion of this hormone, it helps you stay full and satisfied for a long time after every meal.
3. Provides Energy To The Brain
There is a lot of fat content in the brain (almost 60%). Therefore, your brain needs a lot of fat to keep functioning perfectly.
The good fats that you eat in the Ketogenic diet contribute to up to 20 % of the energy used by the brain. The contribution of glucose, in the traditional method where your body burns carbohydrates for fuel, is way lesser than this.
4. Reduces Fatigue
When your body produces energy by burning carbohydrates, you may experience brain fog at times because the energy supply is not produced 24/7.
However, when you follow the Keto diet, you will not face this problem at all. This is because the ketone molecules ensure that the energy produced by burning the fats (in the food or stored in your body) is a continuous process.
You will experience less fatigue and increased stamina to carry out high-intense workouts when you follow this diet.
5. Makes You Less Prone To Various Ailments
Studies & experiments conducted recently have proved that the Keto Diet makes you immune to various ailments such as the following:
- Diabetes – The Keto diet can improve your insulin sensitivity and reduce excessive fat stored in your body. Hence, it makes you less prone to Type 2 diabetes, as proved by specific studies.
- Heart Disease – Since the Keto Diet keeps cholesterol, blood sugar, and blood pressure in the right measures, it makes you less prone to cardiac ailments and strokes.
Risks Associated With The Keto Diet
If you’ve been wondering about “risks” of the Keto Diet for beginners, you shouldn’t ignore this part. Every coin has two sides to it. So, it becomes imperative for you to understand the risks associated with the Keto Diet. This will help you to prepare your body well to minimize the side effects as much as possible. These are some of the side effects of the Keto Diet that you should be aware of:
1. Keto Flu
In the initial days of following the Keto Diet, you will experience the Keto-Flu, which is a condition of dehydration and muscle cramps.
You will feel tired for the first few days because of the sudden decrease in your carbohydrate intake. This is nothing serious.
While you start eating a high-fat diet, you can cut down the carbs moderately every week to prepare your body better. The common symptoms of Keto Flu are irritability, fatigue, brain fog, insomnia, headache, lack of concentration, etc.
2. Constipation And Bowel-Related Issues
When you don’t intake much of carbs, you may not get enough fiber content from your meal every day. When you don’t eat enough fiber, you are likely to experience issues related to constipation, irregular bowel syndrome, diarrhea, colon issues, and the like.
You should eat leafy vegetables for your carbs and consume about 100 to 150grams of carbs for 2 days a week initially to combat this issue.
3. Keto Rash
Some people may notice red spots on their skin, especially in the armpit, back, neck, and chest areas, in the first few days of following a Keto diet.
Though the relation between the Keto Diet and skin rashes is not understood fully, you can try including some carbs in your meals for a few weeks to get rid of this.
Keto Diet Foods That You Should Eat
These foods are allowed as per the Keto Diet:
- Unprocessed Cheese
- Grass-Fed Butter and Cream
- Low-carb veggies
- Extra virgin olive oil and all other oils (only healthy oils allowed)
- Spices and herbs
- All nuts and seeds
- Whole avocados
- Pastured or whole omega-3 eggs
- Salmon, tuna and all other types of fatty fish
Meat – all types, including red meat.
Keto Diet Foods That You Should Avoid
Stay away from these foods when you want to follow the Keto Diet:
- All fruits (you can eat limited portions of berries rarely, though)
- Root Vegetables
- Sugar-based foods (juices, cakes, candies)
- Grains and starches (rice, wheat, etc.)
- Low-fat processed foods
- Sugar-free foods (they are high in carb content and unhealthy)
- Unhealthy fats such as mayonnaise
Condiments or sauces that contain sugar and fats.
As a young woman who is finding out information about the Keto Diet for beginners, it is crucial to understand the inclusions and exclusions so that you don’t fail the diet.
Ensure that you increase the fat content and reduce the carb content in your meal at moderate levels so that your body doesn’t experience any sudden changes.
You have to talk to your doctor first to understand your body well before trying out the foods allowed as per the Keto Diet.
On the other hand, you should be well aware of the side effects of this diet so that you can minimize the side effects as much as possible by trying new alternatives and modifications.
Furthermore, you also need to communicate your plan to your friends and families so that you can expect full cooperation from them in helping you follow the plan strictly without any compromises.