Wondering “what is a ketogenic diet?” Here you will find all the information you need to start your journey to health, well-being and weight loss. You will learn not only how to lose weight quickly, but also how to do it for a long time.
You will also gain energy by eating more delicious dishes that you love. Ready to learn what a ketogenic diet is and how to start keto diet? You will find all the information you need! Here’s how to start a ketogenic diet and become the healthiest you’ve ever been to!
This article will show you what a ketogenic diet is and how to adopt a new style of nutrition that is rich in fats, low in carbohydrates and rich in protein. You will learn everything in a moment.
You will learn about the benefits of your health, learn what to do (and what you should not do) and what to buy in a grocery store. In addition, we’ll tell you how to simplify shopping and tell you all about meal planning and more. This will speed up your ketogenic diet and maintain long-term success after achieving the desired results!
What is the ketogenic diet and how does it work?
You’ve probably heard about high-protein diets for years. You know that, in general, most people manage to lose weight when they begin to reduce their carbohydrate and sugar intake while increasing their protein intake. However, the term ketogenic diet is probably new to you.
“Keto” is an abbreviation for “ketosis” and refers to a completely natural metabolic state that the body achieves when it begins to use stored fats instead of energy, not glucose (sugar). On a typical high-carbohydrate diet – excess sugars from sweets, high-sugar fruits, pasta and high-starch foods (such as bread and grains) break down into glucose. The body converts this glucose into energy.
If you eliminate or reduce the amount of foods that break down into sugars, your body burns excess fat instead. Ketosis is a metabolic state during which the body’s fat stores are converted into energy. Thus, fat burning begins. When the body is in ketosis, there is an accumulation of naturally occurring bodies called ketones.
Burning fat instead of sugars as a result ensures weight loss and improves overall health. This is the goal set by the ketogenic diet.
The ketogenic diet, i.e. abundant in healthy fats and proteins, and limiting the intake of carbohydrates and sugar will lead your body to achieve the state of ketosis, transforming fat into energy. You will enjoy eating meat, fish, poultry, eggs, cheese, butter and a wide range of vegetables, while losing weight.
How to start keto diet?
As with any new diet or exercise, it’s always worth contacting your doctor before you decide to change your lifestyle. Know that individual results are different. After determining that the ketogenic diet is for you, the first step will be to eliminate all processed foods from your diet.
A low carbohydrate diet means simplifying the food and ingredients that we will eat. According to a spokesperson for the Academy of Nutrition and Dietetics, processed foods are “foods that have been … changed in some way before consumption.” For example, this food has been preserved, frozen or “fortified”.
The above assumptions of the ketogenic diet mean definitive farewell to fries, crackers, sweet snacks, refined oils and fast food. You’ll also need to buy only high-quality meat. It is strictly forbidden to buy and eat chicken or beef that has been factory-bred.
For example – if you used to eat lasagne with layers of processed pasta, tomato sauce with high sugar content and a small amount of meat for dinner – now you will eat delicious steak, bacon, asparagus and zucchini fried in coconut oil. Your meals will include chicken, pork, beef, bacon as well as eggs, nuts, a wide range of cheeses and hearty green vegetables.
Low fat diets are now a thing of the past. Your body needs fat to burn, and all so that you can lose fat!
Ketosis is a metabolic condition that occurs when the body begins to burn fat and converts it into energy instead of glucose. Because of this, body accumulation – called ketones – is used as the main source of energy. Remember – ketosis is the main goal of the ketogenic diet.
There are several ways to find out if your body has reached ketosis or whether it has excess ketone bodies. The most reliable and recognizable symptoms of ketosis can be detected in the breath, ketone levels in urine and blood.