Keto Diet From A-Z for Beginners
Keto is a weight loss diet that requires you to eat a lot of fat, moderate protein, low carbohydrate (less than 20g a day) When you eat less carbohydrates, you need to increase your fat intake. After the body is less carb supplemented, it will lack glucose, gradually switching to a nutrient metabolism mode called “ketosis”. Your organs will gradually burn fat instead of carbs to convert into energy for the body to function.
Are you overweight and want to lose weight? Being overweight increases your risk of heart disease and diabetes. Tired of low- or no-fat diets and craving high-fat meats? Here, we share with you some knowledge about Keto weight loss.
What is the ketogenic diet?
The human body uses sugar in the form of glycogen to function. The keto diet aims to reduce the amount of sugar found in foods, forcing your body to use fat for fuel instead of sugar, since it doesn’t have enough sugar. When the body doesn’t have enough sugar for fuel, the liver is forced to turn the available fat into ketones to be used by the body for fuel – hence the term ketogenic. Excess fat will be metabolized by the liver. Therefore, you will lose weight if you apply this keto method. However, to apply successfully, you must strictly follow the diet and have a roadmap and scientific formula.
What foods for the keto diet?
The diet is a high-fat diet. However, more emphasis is placed on fats, which are usually ‘good’ fats. On the keto diet, you can find the following foods to incorporate into the Keto diet:
• Olive oil
• Coconut oil
• Oils of nuts
• a kind of butter
• Cow eats grass
• Other meats
• Fatty cheese
• Leafy green vegetables
• Non-starchy vegetables
What is the Keto meal recipe?
There are many documents and books about the Keto diet, but it is not exhaustive. Applying the keto method is a long-term process, maybe 6 months, 1 year, 3 years. Therefore, you need to stick to a long-term program, with monthly adjustments to suit yourself. Wrong application or lack of science will affect your health
Reference: Custom Keto Diet within 8 weeks
Here, for easy visualization, we give you a 1-week keto diet plan
The Keto method of weight loss – eating a lot of fat and limiting carb supplements, is a scientific weight loss method that is increasingly popular in the beauty community. For those of you who have just started to practice weight loss by this method, you may not know what to eat to ensure nutrients and be able to follow the weight loss regime correctly. Join Watsons to create your Keto menu to lose weight for a week!
How does the Keto diet help you lose weight?
Keto is a weight loss diet that requires you to eat high fat, moderate protein, low carbohydrate (less than 20g a day) When you eat less carbohydrates, you need to increase your fat intake. After the body is less carb supplemented, it will lack glucose, gradually switching to a nutrient metabolism mode called “ketosis”. Your organs will gradually burn fat instead of carbs to convert into energy for the body to function.
7 day Keto menu for beginners
Breakfast: Yogurt with granola
Lunch: Grilled salmon with tomato salad
Dinner: Boiled chicken breast with broccoli and green beans
Snack: Stir-fried celery with pepper and guacamole sauce
Breakfast: Stir-fried bell peppers with eggs
Lunch: Avocado salad with salmon
Dinner: Minced meat with shredded zucchini and parmesan cheese
Snack: Berries and seeds
Breakfast: Egg omelet with mushrooms
Lunch: Grilled chicken wings with broccoli cream sauce
Dinner: Chicken curry with coconut water
Snack: Stir-fried celery with pepper and guacamole sauce
Breakfast: Bread with broccoli sauce
Lunch: Boiled shrimp mixed with avocado salad, tomatoes, feta cheese, herbs, lemon juice and olive oil
Dinner: Crustless salmon burger with tomato sauce
Snack: Dried Coconut
Breakfast: Bacon with fried eggs
Lunch: Salad mixed with caesar with chicken breast
Dinner: Stir-fried minced beef with cabbage
Snack: Boiled egg
Breakfast: Fruit pancakes from low-carb flour
Lunch: Boiled salmon with spinach served with pesto sauce
Dinner: Grilled chicken served with cream sauce and sautéed broccoli
Snack: Cheese slices
Breakfast: Baked eggs with butter
Lunch: Cauliflower fried rice with boiled egg
Dinner: Beef stew with mushrooms, onions and herbs
Snack: Nuts and berries
Above is the food for 7 days Keto. If you want to know the specific amount and weight of food needed, watch this Video.
What are the benefits of the keto diet?
Keto is really safe and effective. It has been proven, a lot of people have succeeded. They were very persistent for at least 8 weeks. And will continue to lose more weight in the following weeks. Here are some of the benefits of the Keto diet that you will gain:
1. Lose weight
2. Reduced or no spike sugar
3. Control your appetite
4. Seizure control effect
5. Normalized blood pressure in hypertensive patients
6. Relieve Migraines
7. Type 2 diabetics following this diet can reduce their medication
8. Some benefits for people with cancer
Are there any side effects of this diet?
When you first start on the keto diet, you can contract what is known as the keto flu. Probably won’t happen to everyone. Some other effects are as follows:
• Cramping and abdominal pain
• Diarrhea and/or constipation
• Muscle cramps
• Dizziness and low concentration
• Carbohydrates and sugar cravings
This can take up to a week to subside as your body gets used to the new diet.
Usually, the side effects are temporary, and once your body adapts to the new diet, these side effects should go away.
How safe is the keto diet?
Any method has certain risks. If you persist in applying the right method, formula, and quantity, the risk is lower and you will be successful in weight loss. You will regain your lost shape. Watch the video below, you will understand the mistakes in applying the keto method and natural weight loss solutions at home
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Read more: Knowledge to know about the Keto diet