Keto Diet for Beginners – Health Benefits, Meal Plans, and More
What is Keto diet?
When it comes to healthy living, this seems to be what you’d call a hot question these days. You’ll come across a lot of people boasting the benefits of Keto diet. But is it really smart to jump on the bandwagon without the proper research? What if a keto diet is not for you? Have you spoken to your doctor about it? To answer all of these niggling questions and find out whether or not a keto diet is really worth all the hype, read on!
Ketosis is a metabolic process that burns the stored fats in the human body. During ketosis, the body produces ketone bodies from stored fats and uses them to energize the body instead of carbs. Ketosis is popular because it is very effective for weight loss.
Studies prove Ketosis has multiple health benefits. It can reduce seizures in epileptic children and may help prevent cancer.The body enters the state of ketosis when it does not have an ample supply of glucose for energy. Instead, it burns stored fats resulting in the build-up of ketones in the body.
Ketone is a type of acid. So with the increment of ketones, the acidity of blood also increases. If the acidity goes beyond an optimum scale, it can induce a state of ketoacidosis. Ketoacidosis is a medical condition that can seriously harm the human body. People with type 1 diabetes are more at risk to develop ketoacidosis.
What Is Keto Diet?
Alot of people these days encourage ketosis for weight loss. A ketogenic diet is a low carb-diet which aims to burn the stored fats in your body for energy. Keto diet foods are high-fat and low carb, which force the body into a state of ketosis and ultimately result in weight loss.
The main reason why people pursue a keto diet is to lose weight. When you talk about a Keto diet, the first question that pops into your mind is how to start keto diet? In other words, how to get into ketosis and lose weight?
Keto Diet Explained
A keto diet consists of about 20 to 30 grams of carbs per day. You take an ample amount of protein, and about 70 to 75% of your diet is fat-based.
If based on a 2,000 calorie keto diet, then 25 grams of carbs, 100 grams of protein, and 165 grams of fat would be consumed each day.
Keto diet for beginners could involve too many questions and very few answers. Until you get in touch with your nutritionist, let us answer a few of your questions.
A keto meal plan consists of foods containing very few carbs and good fat. Some popular keto foods include meat, fish, eggs, and vegetables. Not only are these items rich in protein and fats, but they also cut down a significant amount of carbs from your diet. Most people on a keto diet consume somewhere between 30 to 150 grams of carbs per day.
Keto Foods and Recipes
Preparing a keto diet plan could be challenging. Especially for beginners, who have little idea of which food items should go into their keto recipe for breakfast, lunch, and dinner. To guide you through your keto meal plan, we have prepared a list of a few low-carb keto-friendly foods for you.
1. Low-Carb Vegetables
Veggies that are low in carbs, but high in other nutrients like vitamin C and minerals are the best food items suitable for keto diet for vegetarians. These non-starchy vegetables have very few net-carbs which is an essential component of a ketogenic diet. A few examples of low-carb vegetables are:
Cheese has a high-fat percentage – which is a plus when you’re on a keto diet. While cheese may be high in fat, studies show that they do not contribute to risks of heart disease. Cheese also contains the conjugated linoleic acid. This acid is a fat that induces fat loss and improves the composition of the human body.
One egg contains about 1 gram of carbs and about 5 grams of protein. This nutritional value of eggs makes them perfect for consumption during a ketogenic diet. Eggs are the perfect food item to add to your keto diet plan because they trigger feelings of fullness and keep the sugar levels stable. Consumption of eggs in the keto meal plan for breakfast can lead to a lower calorie intake throughout the rest of the day.
4. Coconut Oil
Coconut oil increases the production of ketone acids in your body. It contains medium-chain triglycerides that are easier and faster for the liver to convert into ketones and use as a rapid source of energy for the human body.
Coconut oil has been in use for a good number of years to increase ketone production in people suffering from Alzheimer’s disease or any other disorders of the nervous system. Coconut oil is also essential for weight loss in obese adults; it is known to help reduce belly fat.
5. Nuts and Seeds
Looks like whatever diet plan you have, nuts are always in the yes pile, no? Well, that’s because nuts are very healthy. They are low carb foods and their frequent consumption is known to reduce the risk of heart diseases, cancer, and chronic depression.
We have compiled a list of nuts and seeds with their carb count per 28 grams.
- Almonds – 6 grams
- Cashews – 9 grams
- Walnuts – 4 grams
- Pistachios – 8 grams
- Chia Seeds – 12 grams
- Flaxseeds – 8 grams
- Sesame seeds – 7 grams
Indian Keto Recipes
People from India and the vicinity fall into a different lifestyle than what we see on televisions and the Internet these days. Don’t we just love our desi flat-breads and spicy curries? What does a keto diet for Indians look like? What about some keto-friendly Indian food recipes we can try out at home and lose weight?
To make your keto diet plan simple and easy, we have the perfect keto flour for you! NutroActive Keto Atta is low-carb flour designed especially for people on a ketogenic diet. This flour has only 5% net carbs. This is like the Holy Grail of keto foods for all you desi people on a keto diet.Available on Amazon India, NutroActive Keto Atta tastes great and is made from healthy ingredients like almond flour, flaxseeds, coconuts, and peanuts.
The Pros and Cons of Keto Diet
The health benefits and side effects of keto diet make a highly debatable topic amongst most nutritionists today. This is why we have constructed a table of pros and cons for you to figure out whether or not a keto diet is the best weight-loss option for you.
On any normal diet, the body burns carbohydrates and it takes time until it begins to burn body fat. But on a keto diet, you cut down carbohydrates and the body burns fat for energy. This way, on a keto diet, you tend to lose weight faster than you would on a conventional diet.
|Cutting down Too Many Carbs Can be Detrimental for Health|
People who are physically active need a healthy supply of carbohydrates to have the energy for high-intensity workouts and maintain their body shape. Cutting down carbs can reduce the strength and endurance of athletes and negatively affect their performance.
|Good Option for Those Who Have Low Physical Activity|
If you do not exercise regularly and usually spend your days on a desk job or at home, then keto may be a good option for you. A person who is usually not physically very active does not need too many carbs. So cutting down on carbs will not have a huge impact on their daily activity and they could function well even while doing a keto diet.
|Not Consuming Enough Sugar|
We do not realize that sugar is significant for the human body. For the proper functioning of the brain and to have an influx of energy, your body needs to consume a good amount of sugar. Cutting down carbs means cutting down the glucose that enters your bloodstream. This deficiency could make you feel low and lose focus during daily activities.
|May Prevent Cancer|
Studies show that cutting down on carbs can help prevent cancer. However, this claim is still under study and cannot be called 100% accurate yet.
|Could Negatively Impact Heart Health|
Keto-friendly foods are high in fats. As a result, they can increase your cholesterol level and cause heart diseases.
After reading this article, I think we can safely say that a keto diet is not everyone’s cup of tea. People already at a risk for heart disease must avoid pursuing a ketogenic diet. While it may help with the weight loss, athletes and physically active people who spend a huge amount of time on strenuous training and workouts should not do a keto diet. This is because keto meals are low-carb and high-intensity physical activities require a lot of carbohydrates. Keto diet will strip them of their energy and their performance is likely to take a hit.
On the other hand, people like me who spend their days staring at a computer screen or on a desk job have the perfect opportunity to lose weight with a keto diet. But before you start, do not forget to consult your nutritionist for advice and pros and cons of a keto diet.