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Keto Diet Menu for Beginners And Its Guide.

Best Weight Loss Foods with KETO DIET RECIPES

By Go EntrepreneurPublished 2 years ago Updated 2 years ago 5 min read
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Keto Diet Menu for Beginners And Its Guide.
Photo by Visual Stories || Micheile on Unsplash

Having the perfect body is definitely everyone's dream. When weight is felt to be a work of weight, diet is taken as the main choice to overcome the problem.

Having a perfect body is definitely everyone’s dream. When weight is felt to be overweight, diet is often the primary option to overcome the problem. There are many different types of dieting you can do, one of which has been popular lately being the keto or ketogenic diet. The keto diet is not only beneficial for weight loss because this diet also has many other health benefits. The food options for the keto diet menu are also varied so it is not too difficult to do even for beginners.

Eating keto for beginners

The keto diet is a low carb and high fat diet. This diet is done by reducing carbohydrate intake and replacing it with fat. The reduction in these carbohydrates introduces into the body a natural metabolic condition called ketosis, in which the body makes fat to be processed into energy. There are many types of keto diets that can be followed, such as:

1. The common diet of keto

The typical keto diet is a diet that is low in carbohydrates, medium protein, and high in fat. This diet is done by consuming 75% fat, 20% protein, and only 5% carbohydrates. This type of keto diet is the most widely researched and recommended.

2. Diet cycle of keto

This diet is done with 5 days of standard keto, and 2 days of high carbohydrates. This diet is mostly done by athletes or bodybuilders.

3. Target keto diet

This diet allows you to add carbohydrates to your food menu during physical exercise. Usually this diet is done by athletes.

4. High protein keto diet

This diet is similar to the standard keto diet, but higher in protein. It does this by consuming 60% fat, 35% protein, and 5% carbohydrates. In general, the recommended keto diet options for beginners are the standard keto diet and the high protein keto diet. The keto diet is an effective way to lose weight and disease risk factors. Based on research, the fact is that the keto diet is far superior to the low fat diet that is often recommended. In addition, this diet also keeps you intact. People on a keto diet lose more weight than people on a low fat diet.

There are various benefits of eating keto

In addition to weight loss, eating keto is also beneficial for diabetes. Diabetes is characterized by high blood sugar and impaired insulin function. A keto diet can help you get rid of excess bad fats that are closely associated with type 2 diabetes, prediabetes, and metabolic syndrome. Increased insulin sensitivity due to a keto diet may also stop some diabetics from stopping using diabetes medications. In addition, various other health benefits of eating keto include:

Heart disease. A keto diet can improve heart disease risk factors, such as body fat, HDL cholesterol levels, blood pressure, and blood sugar.

The keto diet is used to treat various types of cancer and to slow tumor growth.

Alzheimer’s Disease A keto diet can reduce the symptoms of Alzheimer’s disease and slow its progression.

The keto diet has reduced seizures in children with epilepsy.

Parkinson's disease. A keto diet can improve the symptoms of Parkinson’s disease.

Although useful, more research is needed to prove the various benefits of eating keto.

Keto diet menu for beginners

On a keto diet, you should avoid consuming breads, sugary foods and beverages, pasta, high -carbohydrate vegetables, as well as certain fruits (bananas, pineapple, grapes). Foods with unhealthy fats such as margarine, corn oil, and canola oil, you should avoid. The same goes for fast food and processed meats such as sausages. In addition, you should stay away from foods with artificial colors, preservatives, and sweeteners.

By Brooke Lark on Unsplash

Taboo eating keto

Sweet foods: Soda, fruit juice, cake, ice cream, sweets.

Grains: Products made from wheat, pasta, rice, cereals.

Nuts: Peas, red beans, lentils, beans.

Root vegetables and tubers: Potatoes, sweet potatoes, carrots.

You should also avoid alcohol and low-fat products because they often contain carbohydrates. In addition, avoid foods that contain a lot of unhealthy fats, such as mayonnaise, because it is not good for health.

Recommended keto food menu

After knowing the dietary restrictions of the keto diet, you also need to know the different food menus recommended in this diet. Here is a menu of keto diet for beginners that should consume:

Meat: Red meat, steak, sausage, chicken.

Fatty fish: Salmon, tuna, mackerel.

Eggs: Omega 3 eggs.

Nuts and grains: Almond, walnuts, pumpkin seeds, chia seed.

Healthy oils: Olive oil, coconut oil.

Low-fat vegetables and fruits: Green vegetables, tomatoes, onions, peppers, avocados.

Before running a diet, you should first consult a doctor to find out whether or not your condition allows you to follow this diet. In addition, in running a keto diet, you should also be supervised by a nutritionist. Your doctor will recommend food menus that can meet your nutritional needs. To Know Your Custom KETO DIET Plan

The dangers of the keto diet for beginners

When starting a keto diet, there may be some risks that your body may feel as a form of adaptation. Most people who start a keto diet will experience some symptoms called keto flu. As for the symptoms of keto flu that you may feel, namely:

  • Headache
  • Fatigue
  • Turn around
  • Mild nausea
  • It's hard to focus
  • Irritated

Usually, these symptoms disappear within a week because the body can adapt to burning fat. Dehydration and lack of salt due to the keto diet are considered to be the motivators of keto flu. If you want to reduce the potential risk, it is better if you follow the keto diet by reducing carbohydrate gradually over several weeks. However, with a slow start to dieting, of course you will not immediately get great results. To overcome the symptoms caused by keto flu, you can eat a small bowl of broth up to 1-2 times a day.

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About the Creator

Go Entrepreneur

I'm a Diet Specialist and Motivational Speaker.

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