Keto Diet: A Complete Guide for Beginners

We all know that the most difficult part of getting into shape is “getting started”. And when we scramble to think of how we are going to start or what we must do, we scramble even more. Whether it be committing to an exercise regime at home where your kids run around, hitting the gym where those giant equipment feel like they are all screaming at you, or simply trying to keep yourself together during meal and snack time, it’s just too much!

Gladly, there’s the keto diet!

The ketogenic diet is being tossed around daily for several years now and has become a weight loss craze because more and more people are reaping its benefits and above all, it is backed with science. It stands out of all the diet plans we know to date.

Keto diet is very straight forward.

It is an eating plan that focuses on giving us more protein, healthful fats, and very few carbohydrates because they turn into sugar glucose in our body. When we eat less than 130 grams of carbohydrates a day, our body produces ketones. What are these ketones? They are the broken down fats in the blood.

While under the state of ketosis, our body will then be trained to break down fats as energy and not the carbohydrates. Ergo, it promotes keto weight loss and many other wonderful benefits.

What Are the Benefits of the Keto Diet?

Improves mental health

People with mental health conditions such as bipolar disorder, depression, or schizophrenia can benefit from the keto diet as well.

A body running on ketones have better, stabilized moods.

Keto diet appears to affect the brain in positive ways such as:

  • Increased production of “feel-good” neurotrasmitters
  • Improved cognitive abilities
  • Increase of antioxidant effects in the brain to counteract stress.
  • Better mental focus caused by BHB (beta hydroxybutyrate)

Beta hydroxybutyrate, which are ketone bodies produced from fats and are also found in keto supplements, are a more efficient fuel for the brain than glucose. Studies show that these ketone bodies increase the mitochondria in the brain therefore promoting healthier and improved brain function.

Reduces cancer risk

The ketogenic diet poses a promising potential for helping prevent or even treat cancer according to researches.

In one study, the quality of life of some cancer patients who were fed a ketogenic diet improved significantly. Basically, when a person enters ketosis, the body reduces blood sugar and causes a more notable amount of oxidative stress to the cancer cells than in normal cells. In 2014, they also found that the keto diet have anti-tumor effects, thus, reducing tumor growth in animals.

They also found that ketogenic diet works remarkably well with chemotherapy and radiation therapy.

Reduce risks of heart complications

Even though the keto diet is all about ultra low-carb, high-fat diet, there are still some that we need to avoid such as artificial trans fat. Keto dieters avoid processed foods and too much fried foods.

Healthy fats can be found in salmon, egg, chia seeds, almonds, butter, avocado, cacao nibs, olives, coconut, and more.

Some dieticians state that keto diet can directly affect heart health by reducing the risk of high blood pressure and the cardiovascular risk factors of obesity.

Can help balance hormones

A pilot study in 2005 shows that the keto diet has beneficial effects for people with hormonal disorders. It helped improve several markers of polycystic ovary syndrome (PCOS) such as the levels of insulin, hormone balance, and weight loss. More so, some keto dieters with acne problems have seen significant improvement in their skin after a few weeks of reaching the state of ketosis.

Keto diet for beginners can raise a lot of guesswork, so to catapult you to have a better understanding of the keto diet in overalls, it is essential that you have this ultimate guide book with you to equip you with everything you need to know.

“The Complete Ketogenic Diet for Beginners: Your Essential Guide to Living the Keto Lifestyle” is so simple, easy to follow, and has a warm and friendly tone. Filled with amazing recipes, this book is an all-in-one keto resource for your convenience. The charts and illustrations inside are also pure gold.

Don’t forget that keto is not just another diet fad. It is a lifestyle.

All the best on your keto diet journey!

Related Post

Leave a Reply

Your email address will not be published. Required fields are marked *