Keto Diet For Beginners

If you're starting the keto diet, these tips will help you stick to it and see results. Regarding different fitness diets, keeping up with what's good for you and what isn't is challenging. What will be hard to maintain, and what will keep you motivated?

In today's society, we are constantly bombarded with fad diets and extreme weight loss regimes, and all most of us want is to lose a bit of weight and be stronger and healthier, right?

It is understandably frustrating when newbies in the health and fitness world are left perplexed by the overwhelming barrage of in-depth, scientific information or even, sometimes, intimidating and aggressive messaging telling them exactly how to lose weight and get into shape.
Some may even find themselves in a cold sweat, laying in the middle of the room in the fetal position just thinking about it, let alone attempting to diet.

It doesn't need to be like that. Here at PROMiXX, we are the experts, and we can offer advice and guidance to the most elite of us, the gym bunnies and the uber-fit, but we also believe that a healthy lifestyle is attainable for all. We are here to offer tips and emotional support to beginners, too.

Video: Keto For Beginners Part 1

What is the Keto Diet?

The diet's name 'keto' is because the trick is to put your body into a state of ketosis. That sounds hardcore and technical, but you will deprive your body of the carbohydrates it burns for energy, encouraging it to burn fat instead of the sugar from the bloat-inducing carbs.

The recharged version of a very old and well-researched diet is changing the lives of millions of people worldwide and can be adapted to work for you, whatever your weight, goal, or fitness level.

Why is dieting difficult?

One of the hardest things about dieting is being taunted and tortured by that pesky little demon we call hunger. Keto is about eating as much 'good' food as you want. It's about satiating your hunger when you need to and eating food that fills you up, stopping you from frequent uncontrolled snacking. Are you essentially training yourself to turn Netflix and 'chill' into Netflix and 'smash a tub of cookie dough and a mountain of nachos in your face'? We've all been there. If this is where you falter, the keto diet may be the one for you.

Modern scientific research proves that the keto diet works for weight loss and can improve many health concerns.

Turning heads: shaker bottles that impress across the board.

Our bodies run on two energy sources: one is sugar, and the other is fat.

When we eat carbohydrates like bread, rice, potato, and pasta, our bodies use the sugar from those carbohydrates to burn for energy. On the keto diet, the key is to limit carbs so much that your body realizes it needs to switch to burning fat instead. This means that you will always burn fat, whether you are exercising or not.
Although it is relatively straightforward and manageable as diets go, it still requires discipline, focus, and an understanding of what to expect.
On the keto diet, your body needs to use the fat from real foods like meat, fish, eggs, vegetables, butter, and olive oil to fuel the body and the brain. When you are in ketosis, the liver converts fat into energy molecules called 'ketones.' Ketones are like brain food.
Those awesome little ketones benefit more than just our brains. When your body is in a state of ketosis, it is a bucket of energy; you will feel energized and motivated!

What to Eat and What Not to Eat on Keto

As this is a beginner's guide, let's be realistic here. Having a comprehensive list of forbidden foods and attempting to become a nutrition expert overnight is no use. For now, stick to the general rules. Starchy carbs are a 'no no'. Avoid bread, pasta, rice, and potato. It is also best to stay away from fruit, to begin with, because, although some fruits are not too bad on this diet, a lot do contain natural sugar, so it's best to avoid them altogether in the first instance and make up for it with lots of veggies.

When choosing the right vegetables, they're generally fine if they grow above ground. You can eat broccoli and cauliflower, kale, spinach, and Brussels sprouts, but for the time being, avoid root vegetables like carrots, swede, parsnip, and beetroot.
You can also eat most meat, as long as it's not processed and contains nasty additives. You can enjoy fatty meats like ribeye steak, chicken thighs, and lamb chops, but avoid processed meats like low-quality sausages or deli meat.

The Simple Rules:

Rule 1 - Starchy 'carbo' is a 'no-no'
Rule 2 - If they grow above ground, chow them down
Rule 3 - You can always eat any real meat'

Ketosis - What to Expect

The Keto Diet is working to reach that super-state of ketosis. To do this, it has to first run out of sugar and glucose. Even when you stop eating or massively limit your intake of carbs, your body still has some stored, so it will use that up first, which can take a few weeks. The body will learn, in time, that it's not getting any more, so it will resort to burning fat for energy. That's when the weight loss will begin.

For some, this will start happening immediately, but for others, it will take a few weeks before they notice those pounds falling off.

A keto diet doesn't just have to be a quick fix or a kickstart. Many people adapt their lifestyle and maintain this diet in the long term. By being in a constant state of ketosis, you won't feel hungry too often; you will continually burn fat and may feel an improvement in your overall health and emotional well-being.

The Ketogenic Diet and Cravings

One of the great things about using the keto diet, specifically for weight loss is that by eating food that’s high in fat and eating as much as you want at mealtimes, your hunger is satisfied and those niggling urges to graze throughout the day all but disappear. This only further promotes weight loss.

How to Successfully Start the Keto Diet

A basic rule for beginners is to take it easy, slow, and be realistic.

If you attempt to cut out all carbs, eat nothing but chicken and broccoli twice a day, and fast for 16 hours, then you will feel suitably sorry for yourself, tell yourself that it isn't worth it, you'll give up, and feel awful after a carb-fest.
Go easy on yourself. Try cutting out bread, pasta, rice, and potato. Have bacon and egg for breakfast, then meat and veggies for lunch and dinner, and sustain yourself with water, coffee, nuts, and dark chocolate for the occasional snack.
As time rolls on, you will adapt, and you'll be able to be more strict with your calorie and macronutrient intake and could even incorporate some intermittent fasting into your regime.

Navigating the Keto Diet: Calories and Food Choices

Understanding your calorie intake and macronutrient balance is crucial when starting the ketogenic diet. This low-carb, high-fat, and moderate-protein approach shifts the body into ketosis, a metabolic state where fat fuels the body. This can lead to potential fat loss and improvements in blood sugar levels.

Macronutrient

Low-carb diets are essential for maintaining ketosis. They focus on eliminating high-carb foods to control blood sugar and reduce insulin spikes.
High-fat: The cornerstone of the keto diet; healthy fats from sources like cheese and cream help fuel the body and keep appetite at bay.
Moderate protein: Important for muscle maintenance; however, too much can interfere with ketosis, so balance is key.

Comparing Keto to Other Diets

Keto shares similarities with other diets like Atkins and South Beach, with its low-carb ethos, but differs significantly in its high-fat requirement. Unlike the Zone or Paleo diets, which allow more carbs and focus on food quality, keto is unique in its macronutrient distribution.

Diets such as Slim-Fast, Weight Watchers, Jenny Craig, Nutrisystem, Volumetrics, Rosemary Conley, and Slimming World may focus on calorie control and meal replacements. Still, keto emphasizes macronutrient ratios and food quality to trigger ketosis.

Health Considerations and Benefits

The ketogenic diet requires attention to potential deficiencies due to its restrictive nature. It's advisable to consult a dietitian to ensure you're receiving adequate nutrition. Keto has been associated with improvements in several health markers:

Cholesterol and Triglycerides: Keto can positively affect these heart health markers, though individual responses may vary.

Body Fat Reduction: Keto is often pursued for its fat loss potential, as the body utilizes stored fat for energy.

Blood Sugar Levels: The keto diet can help stabilize blood sugar levels by reducing carbohydrate intake.

Potential Therapeutic Uses

Emerging research suggests a role for the ketogenic diet in managing and potentially improving conditions such as Alzheimer's and Parkinson's disease. The high-fat intake is thought to provide neuroprotective benefits, though more research is needed.

Managing Keto Side Effects

Keto Flu: A common initial side effect, presenting symptoms like fatigue and headache as the body adapts to ketosis.
Appetite Fluctuations: Some may experience reduced appetite due to the satiating effect of fats.

Where can I learn more about the Ketogenic Diet?

Keto diet pro, and success story AllyMcWowie will be a great source of information to those just starting out and looking to shed the pounds.

For a more in-depth and expert look at just what incredible goals you can achieve, then check this out from WBFF Pro, Dan Ventura:

Where can I find keto-friendly recipes and diet plans?

Ally is a self-confessed food addict and she has managed to defeat her cravings on the keto diet but still enjoys her food. Check out her meal-planning video:

So, will you be giving the Keto Diet a go? Check out this Keto Calculator to help you along the way. Let us know how you get on.

DEC 8, 2023

Keto Diet For Beginners: Your First Steps to Lose Weight

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