Keto Diet for Beginners
Ketogenic diet a summary
In this article, I will give an overview of the keto diet for beginners to understand so they can become armed with the knowledge they need to understand the ketogenic diet and its many benefits.
The ketogenic diet is a low-carb, high-fat diet that can have many health benefits. It's also an effective way to lose weight in the long term. The keto diet has been around for decades and it has grown in popularity recently due to its effectiveness when combined with intermittent fasting. This post will provide you with everything you need to know about this type of diet so that you can decide if it's right for your needs!
I am by no chance promoting this diet as the best for all people and I will try to create similar articles underlying the benefits of different dieting approaches so you can make the best choices for yourselves.
I will start this blog by answering the 13 most common questions about the ketogenic diet and then I will dive deep into the many benefits of being on this low-carb high-fat diet and I will finish by mentioning some of the side effects that this type of diet can have.
If you find this article to be useful please share it and stay tuned for more!
Blog outline
13 most common questions about the ketogenic diet
What are the benefits of the ketogenic diet?
What are the side effects of the ketogenic diet?
Conclusion
13 most common questions about the ketogenic diet:
How to start the ketogenic diet?
Do I have to reach the state of ketosis to have success on the ketogenic diet?
How to reach the state of ketosis on a keto diet?
How do I know if I have reached the state of ketosis on a keto diet?
What is the keto flu?
How much fat should I consume on a keto diet?
What types of fat should I consume on a keto diet?
How much protein should I consume on a keto diet?
What carbohydrate sources are best on the ketogenic diet?
Do I need to spend money on keto supplements?
Do calories matter when on the keto diet?
Is the ketogenic diet safe for everyone?
How long should you stay on a ketogenic diet?
1. How to start the ketogenic diet?
The ketogenic diet is very straightforward and easy to follow. You'll start this type of diet by limiting your carbohydrate intake while increasing the levels of healthy fats you eat every day. This change in eating habits will shift your body from using glucose as its primary source of energy, to using fat instead.
On top of that, when you limit the number of carbohydrates you eat, your body will start producing small fuel molecules called ketones and begin burning fat as its primary source of energy.
This is known as ketosis and can be very beneficial for those that are looking to lose weight and improve their overall health.
2. Do I have to reach the state of ketosis to have success on a ketogenic diet?
No, you don't have to be in ketosis for your body to start burning fat effectively. Although reaching this state can speed up the process and help you lose weight faster, it's not required when starting out on a ketogenic diet.
However, there are some cases where people who aren't in ketosis see great results from following this type of diet. If you're not convinced, there are many other benefits to the ketogenic diet that make it worth trying out!
Many people find great success when they combine intermittent fasting with a low-carbohydrate meal plan. I've personally tried both these types of diets with my clients and seen fantastic results.
Each person is an individual so there is no one-size-fits-all answer and each person needs to figure out what works best for their needs and lifestyle.
You may find that you do great when combining intermittent fasting with a ketogenic diet and eating only 2 daily meals he someone else might be better off having 4 daily meals.
It's important that you do what works for your goals and needs, even if it doesn't work out the way other people are doing it!
3. How to reach the state of ketosis on a keto diet?
In order for you to reach the state of ketosis, you'll need to reduce carbohydrates to less than 50 grams daily which will then get you into that state in approximately 2-4 days.
From there, your body will use the ketones it produces to help you get even more energy from fat.
However, reaching this state doesn't mean that you have to constantly be in an extreme caloric deficit. Once ketosis has been reached, many people opt for a balanced approach where they eat healthy carbs on certain days of the week while keeping the rest of their caloric intake at a lower level.
I've found this approach to be extremely healthy and satisfying for my clients while limiting their cravings for carbohydrates, which is very common on keto diets.
4. How do I know if I have reached the state of ketosis on a keto diet?
It usually takes 2-4 days to reach the state of ketosis on a keto diet.
The easiest way to know for certain is by using a urine home test kit which you can get in any pharmacy.
5. What is the keto flu?
Keto flu is a common, temporary set of symptoms that occurs while transitioning to ketosis. It is the result of ketones building up in the body while keto adapting, which can cause symptoms like headaches, nausea, brain fog, fatigue, and lightheadedness.
Symptoms of keto flu can usually be alleviated by increased water intake and by supplementing with magnesium. Keto flu is not dangerous and the symptoms will usually go away in a few days.
I would still not recommend you to do any extreme workouts during that period. You don't have to avoid exercise but just pace yourself a few days until the keto flu is gone.
6. How much fat should I consume on a keto diet?
On a ketogenic diet, you should aim to consume at least 70% of calories from healthy fats.
These types of food should take up the largest percentage of your plate while carbohydrates and proteins make up a smaller section. This is important because if you eat too many carbs, it will hinder ketosis which means less fat-burning for energy!
I know 70% sounds like a lot and I agree that in the long run, it might not be sustainable so I suggest adhering to it short term gets the most benefits from it, and then apply a more balanced approach in the long run. That way, you won't feel deprived and will still be able to lose weight effectively!
7. What types of fats should I consume on a keto diet?
One of the great things about following a ketogenic diet is that you can eat plenty of high-quality fats, like avocados and coconut oil. However, when it comes to which type of fat should make up most of your daily dietary fat intake in order for this diet to be effective, there are two main types: saturated and unsaturated.
Saturated fats are the best choice for this type of diet since they come mainly from animal sources. Also, these types of fats will help you reach and stay in ketosis more easily because your body is able to metabolize them into ketones very quickly. On top of that, these fats have been shown to be protective against heart disease.
Unsaturated fats, on the other hand, are mainly found in plant-based sources. This type of fat is great for your health and can help you burn more calories than saturated fats do since they need to be metabolized into ketones before they provide any fuel for your body.
When it comes to which types of unsaturated fats are best, the science is still out on that. However, according to some studies avocados seem to be a great type of fat for this diet since they have been shown to improve cholesterol levels and protect heart health in other ways as well.
8. How much protein should I consume on a keto diet?
When it comes to protein intake on this type of diet, there's no specific amount you should follow. However, since your body needs some time to adjust to the ketogenic process and enter ketosis, I recommend eating between 1.7 and 2.2 grams of protein per kg of lean muscle mass daily.
For example, if you are a 60kg female, this would work out to 100-132g of protein every day.
Once you've reached ketosis if that is your goal, it's a good idea to increase your fat intake and decrease the number of proteins and carbs you eat so that your body can start burning through fats as its primary fuel source instead.
9. What carbohydrate sources are best on the ketogenic diet?
While on the keto diet as we mentioned above it is crucial to keep a low carb high-fat distribution of your calories but that does not matter that you can not eat carbs at all.
I recommend that you should consume between 30-60 grams of carbs every day. This is not very much and that's why I recommend eating high fiber carbs like berries.
In 50 grams of blueberries, you have a total of 12 grams of carbs and just two grams of those are sugar.
Berries not only contain very little net carbohydrates, but they also have high levels of antioxidants which can help protect your body from free radicals and diseases like cancer.
I know that you might be thinking: "But I thought fruit was bad for keto diets?" Well, the truth is that fruit does contain natural sugars (fructose) which can impact ketone levels, but the amount of fructose in berries like blueberries and raspberries is much lower than other types of fruit.
This means if you want to eat some type of carbs make sure it's a fibrous one!
You can also have vegetables as they are also very low in net carbs and can provide a lot of nutrients.
However, you should always make sure to avoid starchy vegetables like potatoes which are very high in net carbs.
10. Do I need to spend money on keto supplements?
Ketosis pills and liquid drops are not necessary but can help you in the keto diet. These ketogenic supplements may improve your results by helping to speed up the fat-burning process.
They also work well with intermittent fasting which is a core part of the keto lifestyle. The most popular ketogenic supplements are ketosis pills and ketogenic liquid drops.
MCT oil is another popular supplement. It is a ketone body itself and can help to boost ketones without having to fast. MCT oil contains ketogenic medium-chain triglycerides. By using MCT oils you can maintain ketosis even if you have a day where you cheat on keto or don't eat for longer than usual.
I would not recommend any brands as ketone supplements are still relatively new and I have not personally tried them.
A keto supplement may be right for you if ketosis is not coming easily to you or if you want to give your body an extra boost of ketones while working on getting into ketosis naturally. If that sounds like something that would interest you then it's worth trying ketogenic supplements.
11. Do calories matter for weight loss when on the keto diet?
The calorie in versus calorie out equation will be decisive when it comes to weight loss no matter the type of diet you are following.
That being said, when you switch to the keto diet it is important that you pay close attention to the nutritional value of what you eat so that your calorie intake will be on point and not too low or high.
You can calculate your total daily caloric needs on www.calculator.net. Make sure that you use the Saint Jeor Mifflin Equation for the most precise numbers!
You might be wondering now if calories are the most important then why should I follow the keto diet and not some other diet?
The answer is simple it is due to its simplicity and many health benefits that we are going to talk about in a bit.
12. Is the keto diet safe for everyone?
The ketogenic diet was originally designed to help children who suffer from epilepsy and it showed great results when following this type of nutritional approach.
However, the keto diet is safe for everyone but if you have a medical condition that can be exacerbated by eating high-fat foods then always consult your doctor before starting with any kind of new diet plan!
Then, if your doctor tells you it's safe for you to try the ketogenic diet out then go ahead!
I would also pay attention that total protein intake does not go below the recommended amount as mentioned above as it is the most important building block for your muscles.
13. How long should you stay on a keto diet?
My advice is that you stay on this low-carb diet for as long as you feel comfortable with it.
In the long run, it might be a bit overwhelming to stay away from all those delicious carbs so if you find it hard to then feel free to find your own balance.
I recommend that you follow the keto diet for at least a couple of months so that you can experience firsthand all the benefits of this nutritional approach!
If you need any help with structuring your diet do not hesitate to reach out to us at www.fortiusdubai.com.
Now that I have answered the 10 most common questions about the keto diet which will help you reach your weight loss goals let me dive deep into the many benefits of applying this low carb diet.
The ketogenic diet is one of the fastest-growing diets out there and that's not just because it's so effective at helping you lose weight.
Rather, the keto diet has numerous health benefits that can improve your life in ways beyond simple physical appearance.
What are the benefits of the ketogenic diet?
Here is a list of some common benefits of the keto diet:
Benefits of the ketogenic diet for treating type 2 diabetes
Benefits of the ketogenic diet for weight loss
Treating acne with the ketogenic diet
Keto diet and cancer
Effects of the ketogenic diet on brain health
Depression treatment with a ketogenic diet
Keto diet and energy levels
Effect of a ketogenic diet on migraine reduction
Keto diet and PCOS
Effect of a ketogenic diet on appetite control/hunger pangs
Keto diet and endurance sports
What are the benefits of the ketogenic diet for treating type 2 diabetes?
The keto diet has been shown to have a number of positive effects for people with type two diabetes. It can help to control blood sugar levels. This is because the keto diet is a low carb diet so which means that insulin levels will be lower and the body has to rely on fat for energy. This can improve weight loss in overweight people with type two diabetes because it helps them lose excess fat while also controlling blood sugar levels.
People with type 2 diabetes have been able to reverse their diabetes on the keto diet by reducing their insulin levels. One study found that participants were able to reduce daily insulin doses from 30 units per day to just four units after only three months on a ketogenic diet.
You don't have to completely remove carbs from your diet but it would be beneficial to at least try to cut back a while and experience the benefits of the keto diet for yourself.
What are the benefits of the ketogenic diet for weight loss?
The main benefit of the ketogenic diet for weight loss is the fact that the diet nourishes your body with highly satiating foods which make you fuller while impacting the brain pathways less than processed sugary food which creates addiction.
That means that the keto diet can help you lower your craving and overall caloric intake and help you lose weight by putting you more easily in a caloric deficit.
People get often confused and believe that it is enough to reach just the state of ketosis to lose weight and that is untrue. Without reaching a caloric deficit you won't lose weight.
This diet may help you also feel fuller and might help you adhere to a plan long term, unlike a high carb diet.
Can you treat acne with the ketogenic diet?
Studies show that people who underwent the ketogenic diet had an improvement in skin conditions such as acne.
The keto diet is an effective way to reduce insulin levels, which can in turn reduce the severity of acne symptoms or even eliminate them altogether.
The reason people experience improvement in the quality of their skin is mostly due to the reduced insulin levels.
One of the main causes of acne is high sugar in the blood, which happens when there's too much glucose in our bloodstream. With a keto diet, we avoid eating foods that contain refined sugars like bread and pasta because they increase inflammation and cause problems with skin health. These types of carbs are broken down and turned into sugar in the body, which is then released into our blood and if we are insulin resistant or diabetic then our insulin does not work as well and we will experience high blood sugar levels.
Keto diet and cancer
The keto diet for cancer treatment focuses on weight loss through calorie restriction and elimination of refined carbohydrates from one's daily intake. This way of eating leads to reduced inflammation in the body and can be beneficial in preventing cancer.
Ketosis also has been shown to have anti-inflammatory effects in both animal and human studies, which could help reduce tumor growth rates.
Now that does not mean that carbs are bad for you and that you should avoid them. I always suggest a balanced approach and then utilizing specific dieting approaches to reach specific goals.
What are the effects of the ketogenic diet on brain health?
Data is showing major improvements in patients that are doing the ketogenic diet in order to fight Alzheimer's disease.
It helps improve mental clarity and focus for many people, especially those with Parkinson's Disease or other neurological conditions that may cause chronic fatigue or brain fog.
The reason why we see an increase in Alzheimer's disease is due to insulin resistance. As mentioned above, insulin is responsible for turning glucose from food into energy, and if we have too much glucose in our blood that means that insulin cannot do its job properly.
This becomes especially noticeable with older people because as we age, our cells become more resistant to insulin.
This is why it's so important to balance your carbohydrate intake and understand that as you age applying a lower carb diet might be the right way to go if your goal is longevity!
Can you alleviate depression with a ketogenic diet?
The scientific community is still studying the keto diet and its effects on depression, but early data shows that it can help people with either bipolar disorder or depressive symptoms.
It leads to more energy and mental clarity for many people who live busy lives and struggle to get through their days without brain fog.
As you might have noticed so far there is a pattern between most diseases and inflammation in the body which means that the ketogenic diet or a less strict lower-carb diet might be the right choice for the average human.
Do your energy levels improve on a keto diet?
Many people report having more energy when they are on the keto diet.
This is simply because most people are insulin resistant and have a hard time balancing their sugar levels.
Approximately one in six people are insulin resistant, meaning that their bodies' cells do not respond to insulin in the way they're supposed to.
The exact percentage of people is unknown, but it's estimated to be between 20-25% and in my opinion, this number is much higher as some data shows that up to one-third of the population may be insulin resistant.
In this case, it's not surprising that keto diets have been shown to improve energy levels and reduce brain fog in many people who suffer from chronic fatigue or depression.
Effect of a ketogenic diet on migraine reduction
The ketogenic diet, for example, is one diet that has been related to a reduction in migraine frequency.
People with severe migraines have reported that the keto diet has helped them reduce or eliminate their migraines completely.
A study published by researchers at Harvard University surveyed sufferers who had tried different diets for their migraines.
The ketogenic diet was found to be effective, along with anti-inflammatory diets like the paleo diet.
This is because ketosis may reduce inflammation in the brain, which has been shown to improve migraines and other types of pain.
Can the keto diet help with PCOS?
Millions of women around the world struggle with polycystic ovarian syndrome, which can lead to infertility.
Studies show that the keto diet is effective at reducing insulin levels and balancing hormones for women who have PCOS.
Women should always consult with their doctor when making this kind of decision as the glands that regulate their hormones are sensitive and extremely low carb diets can lead to increased physiological stress. This can result in your adrenals overproducing cortisol (stress hormone).
Cortisol has a very negative effect on muscle building and can lead to a hormonal imbalance.
That's why I suggest a short-term ketogenic approach and then a slow reintroduction of carbs.
Does the ketogenic diet suppress appetite and control/hunger pangs?
Many people struggle with food addiction and have a very hard time controlling their hunger.
The keto diet can help people overcome food addiction because it's effective at reducing cravings and increasing feelings of fullness.
Keto diet and endurance sports!
Studies have shown benefits for runners and marathoners who do the keto diet.
It helps them stay in a fat-burning zone for longer because it allows their body to draw on its stores of energy, rather than relying solely on glucose or glycogen like most people would during such an activity.
Proteins and fats are also calorically denser than carbs which means that for long activities like marathons, keto athletes will be able to utilize fat for energy instead of carbs (carbohydrates) which is what most people use.
Even if you look at the last meal that astronauts have reported eating you will see a pattern of high fats and low carbs.
Now let’s talk about some of the concerns people should have by adapting this type of dieting strategy!
What are the side effects of the Ketogenic diet?
The side effects of the ketosis diet vary based on a number of factors. Most side effects will subside after about two weeks into the diet, but some can last longer or even be permanent.
Side effect symptoms include:
fatigue
headaches
muscle cramps
bad breath
Side effects of the ketosis diet can be prevented or reduced by taking a few precautions such as:
Drinking lots of water to stay hydrated and prevent side effects like fatigue and headaches
Eating carbs before you work out so that your muscles don't cramp up from lack of fuel.
Adding a magnesium supplement to your diet can also reduce side effects like cramps.
Eating enough salt so that you don't experience side effects symptoms of fatigue or headaches, which are often brought on by dehydration and lack of electrolytes.
Using mouthwash or gum to get rid of bad breath would be advisable.
Apart from the above, there are no major side effects to the ketosis diet which means that the main issue would be long term adherence to the diet.
Most people have a very hard time keeping the carbs at such a low level and especially if you plan to socialize then staying in ketosis will mean no french fries, desserts, or alcohol.
Conclusion
I hope that in this guide, you've learned everything you need to know about the ketogenic diet and its benefits!
As you can see there are so many reasons why adopting a ketogenic diet might be beneficial for you.
This low-carb diet has also been linked to a number of other positive health effects including reduced inflammation in the body which means that it might be beneficial for people suffering from chronic fatigue or depression.
Keto diets have helped women with polycystic ovarian syndrome reduce their insulin levels and balance hormones, which may lead to reduced infertility.
For people with a problematic relationship with food, the keto diet can help at reducing cravings and increasing feelings of fullness for people struggling with food addiction or overeating/binge eating.
It's also been shown that the ketogenic diet can also be beneficial for endurance athletes, particularly runners and marathoners.
The main benefit would most definitely come from its ability to lower blood sugar and therefore have a positive impact on the vast majority of people that are facing issues with insulin resistance which is an issue millions of people worldwide are facing.
As you can see the ketogenic diet may have very few side effects that are usually temporary and can be managed effectively with good hydration, electrolyte supplementation, and a good mouthwash! :)
If you are someone who needs more help structuring your meal plan in a way that will help you reach ketosis or even if you want a more balanced approach with a moderate carb intake we at www.fortiusdubai.com can help you reach your goals with our science-based approach to training and nutrition.
As always, if you have any questions at all please leave a comment below!
Stay Strong #BeFortius
Additional related resources:
Services: Fortius Dubai Personal Training
Services: Fortius Dubai Life Coaching
