A Beginner’s Guide to the Keto Weight Loss Diet

Obesity has been a major health problem and the majority of people around the world are suffering from it. Due to changed lifestyle practices and the lack of indulging in healthy habits, people are overweight.

Excess body weight is not only bad for our lifestyle, but also one of the main causes of health problems such as hypothyroidism, diabetes, arthritis and many more.

Excess weight also puts a strain on our heart, it raises our blood pressure and also causes irregularities in our heartbeat. Being overweight also causes a heart attack.

The complications that arise from obesity are of innumerable types. But obesity does not always occur because of eating habits. It could be due to an extremely low metabolism, which eventually leads to fat accumulation.

The metabolic rate affects our body’s ability to burn fat effectively when it is unable, no matter what we eat, fat build-up will continue to take place.

How does the keto diet work for weight loss?

There are many diet routines that doctors recommend people follow to effectively lose weight in the shortest amount of time. The ketogenic diet is one such diet that is recommended by doctors today. This is a unique diet plan that focuses on carbohydrates eliminated from the diet and the consumption of fats only.

In ketogenic or keto diet, the intake of carbohydrates is stopped instead, fats are consumed, so that the energy intake of the body is completely dependent on the fat and protein intake, instead of glucose, the body starts working on ketoses. Hence, all the fat that is always present in the body is broken down along with what is consumed. The ketogenic diet is said to be a great procedure for improving our metabolism.

The ketogenic diet acts on the process of ketosis. Here, the body uses ketosis molecules from the liver that are produced by fat absorption instead of glucose. Even doctors reported that the ketogenic diet works better than any diet when it comes to removing fat effectively.

If you are on a ketogenic diet for weight loss, you need to draw a line before you crave sweetness, as no carbohydrates of any kind should be eaten.

How do you start a keto diet for weight loss?

In a ketogenic diet, the carbohydrate intake should be reduced to 75% which will be replaced by fats, the protein will make up about 20% and only 5% will be carbohydrates.

In the beginning, following a ketogenic diet will be extremely difficult, there will be excessive mood swings, fatigue, nausea and sometimes depression as well. But once the body gets used to the diet, everything seems to fall into place and the weight loss will also be successful.

Ketogenic Diet Do’s

What to consume on a ketogenic diet?

• Eggs
• Meat
• Chicken
• Sausages
• Whole dairy products
• Butter
• Fatty fish such as salmon, mackerel, etc.
• Cheesy mozzarella, feta, cheddar, goat cheese and cream cheese
• Dried fruits such as cashews, walnuts, apricots, almonds, etc.
• Cottage cheese
• Oils such as olive oil, coconut oil, sesame oil, avocado oil
• Avocados
• Vegetables that do not contain carbohydrates, such as broccoli, mushrooms, tomatoes, garlic, all kinds of green vegetables, peppers, etc.

Breakfast

• Scrambled eggs,
• chicken sausages or pork sausages,
• lemon juice tonic water made by mixing lemon juice and water only

Lunch

• 1 small sandwich, chicken salad with green vegetables and avocado
• You can also order grilled chicken or a Greek salad.

Snacks

• Sausage and cheese dips
• Pizza with a chicken crust
• cheese balls

Supper

• Smoked salmon and some avocado salad

Keto diet does not work

Food products that should be avoided on a ketogenic diet

• Starchy vegetables such as potatoes, cauliflower, pumpkin, etc.
• Bread
• Rice
• Milk chocolate
• Sweet fruits such as mango, pineapple, bananas, etc.
• Fruit juices
• Ice
• Sugary drinks and cold drinks
• Pasta
• Beer
• Barbecue sauce, sugary salad dressing
• honey
• Beans and legumes

Although a ketogenic diet wants us to consume fats and proteins, it still requires some filtrations as not all types of fats and proteins are authentic and can hinder our entire weight loss process by following the ketogenic diet.

Items such as fast food, processed meats such as hot dogs and packaged cooked meats, artificially colored and flavored foods, juices, degraded quality fats such as margarine, vegetable fats, etc. should be strictly avoided. These will worsen your health and make you unsuitable for the ketogenic diet for weight loss.

Keto diet may sound great for weight loss, but it also has many side effects on our system. It sometimes intoxicates our body and leads to liver failure and kidney failure. It also affects our mental health. It also makes people irritable and depressed at times.

Too much protein consumption causes the formation of uric acid, which leads to water retention and swelling of parts of the body as well as joint pain. people often consume a lot of caffeine during a ketogenic diet, it helps them to keep their stomach full without overeating, but it is extremely harmful to health. It causes an increase in heart rate, body temperature and also affects the sleep cycle.

In the ketogenic food process, sleep is very important because our body is affected by the rate of metabolism, which only functions when we completely relax our body. Therefore, consuming too much caffeine is extremely harmful, it will cause fewer benefits and more harm. It only makes the situation worse that we will already feel when we are on a keto diet.

It is a myth that we lose weight just by limiting our diet. No matter what diet we follow to be that ketogenic diet or anything else, exercising daily is extremely important. Exercising only helps get rid of all the excess fats we consume and also aids in making the most of the proteins we eat.