KETO DIET FOR BEGINNER

It's likely that you will hear about the ketogenic, or keto, diet if you find yourself in a discussion about dieting or weight loss. One of the most often used strategies for those looking to reduce their weight and improve their health is the keto diet.

According to some research, type 2 diabetics who follow this low carb, high fat diet may experience fat loss and improved glycemic control 

Though additional research is required, the ketogenic diet may potentially have neuroprotective effects and aid those with Alzheimer's disease's cognitive performance 

The keto diet is frequently heavy in saturated fat, despite the fact that it appears to offer some advantages. LDL ("bad") cholesterol may increase as a result of this.

The following menu provides fewer than 50 grams of total carbs per day. As mentioned above, some people may have to reduce carbohydrates even further in order to reach ketosis.

Additionally, those with type 1 diabetes, kidney illness, liver disease, respiratory failure, or those who are pregnant or nursing should avoid the keto diet

Use this page to learn more about what to eat and what to avoid while on a ketogenic diet if you've been considering it and your doctor has given you the go-ahead.

The keto diet typically has moderate amounts of protein, lots of fat, and very few carbohydrates.

The carbohydrate amount of a ketogenic diet is 5–10% of total calories taken, although there are less restrictive variations of the diet 

Most of the eliminated carbs should be replaced with fats, which should also provide 60–80% of your daily calorie intake.

Carbohydrates are typically limited to 5% of energy requirements, whereas proteins should make up about 10% to 30%.

Your body is forced to switch from using glucose as its primary fuel to using fats, a condition known as ketosis, as a result of cutting back on carbohydrates.

When glucose levels are low, your body switches to using ketones, which are chemicals made from lipids in the liver. Additionally, keto diets decrease hunger and increase satiety, which can be particularly helpful when trying to lose weight.

Research shows that ketogenic diets are effective at promoting weight loss — though they may be no more effective than other weight-loss diets.

This is a general, 1-week ketogenic menu that can be altered depending on individual dietary needs.

Monday

-Breakfast: two eggs fried in butter served with sauteed greens

-Lunch: a bunless burger topped with cheese, mushrooms, and avocado atop a bed of greens

-Dinner: pork chops with green beans sauteed in olive oil

Tuesday

-Breakfast: mushroom omelet

-Lunch: tuna salad with celery and tomato atop a bed of greens

-Dinner: roast chicken with cream sauce and sauteed broccoli

Wednesday

-Breakfast: bell pepper stuffed with cheese and eggs

-Lunch: arugula salad with hard-boiled eggs, turkey, avocado, and blue cheese

-Dinner: grilled salmon with spinach sauteed in sesame oil

Thursday

-Breakfast: full-fat yogurt topped with Keto granola

-Lunch: steak bowl with cauliflower rice, cheese, herbs, avocado, and salsa

-Dinner: bison steak with cheesy broccoli

Friday

-Breakfast: baked avocado egg boats

-Lunch: Caesar salad with chicken

-Dinner: pork chops with vegetables

Saturday

-Breakfast: cauliflower toast topped with cheese and avocado

-Lunch: bunless salmon burgers topped with pesto

-Dinner: meatballs served with zucchini noodles and Parmesan cheese

Sunday

-Breakfast: coconut milk chia pudding topped with coconut and walnuts

-Lunch: Cobb salad made with greens, hard-boiled eggs, avocado, cheese, and turkey

-Dinner: coconut chicken curry

Create your own custom keto diet NOW

The Ketogenic Diet (Keto Diet) has become a Silicon Valley fixation and the diet du jour, with celebrities like Kim Kardashian and Halle Berry claiming that it keeps them trim and healthy. By eliminating most carbs (even fruit!) and embracing fat, you can lose weight without feeling hungry! This is because a decrease in carbs causes your body to enter a metabolic state known as ketosis. Your body becomes very effective at burning fat for energy when this happens. It also causes fat to be converted to ketones in the liver, which can be used to provide energy to the brain. The Keto Diet has also been found to lower blood sugar and insulin levels significantly. This, combined with the increased ketones, offers a number of health advantages.