A Ketogenic Diet Booklet for beginners

Why the booklet is necessary?

Today I am going to provide you a ketogenic diet booklet for beginners. For those of you who are reading and hearing about Keto diet. And are planning to start the Keto diet soon. This piece of information is just for you. You may be surprised to know that the ketogenic diet may be very beneficial but it is not for everybody.

You can’t just wake up in the morning and say yeah, I am starting my Keto Diet today. The reason is that if you choose the wrong diet, without considering your physical condition. It may do you much more harm than good. Diets are specifically designed to keep you fit and kicky. But not every diet is meant for you. This booklet is for all those who are beginning or thinking of starting a Keto diet.

What is Ketogenic Diet as a term?

The Ketogenic Diet is a diet with lowest consumption of carbs and high amounts of fat. It offers a shield against many harmful diseases. It has countless health benefits. This diet actually reduces you carbohydrate intake by replacing it with high-fat in your meals. Cutting the food off of carbohydrate intake puts you in a metabolic state known as “ketosis”.

This metabolic state burns the fats of your body at incredible speed and provides you with energy. The fats in the liver are converted into ketones which give energy to the brain. This is why Ketogenic diet is found affective to treat brain diseases as well. Keto diet make a significant reduction in your blood sugar and insulin levels. The ketones level rise has many health benefits.

What Researchers have to say?

Many researches have been conducted on this diet. And most of them prove that Keto Diet has enormous health benefits and that it is actually very affective in losing weight. No doubt this diet sounds like a complete package as it allows you to lose weight. And give you many health benefits side by side. Some studies also say that the Ketogenic diet may have advantages against many health disorders. These include Autism, Diabetes, Heart Problems, and Parkinson’s Disease etc.

Keto diet

Here is a Ketogenic Diet Booklet for Beginners:

Different Types of Ketogenic Diets:

There are many kinds of the keto diet. Some of them are as follows:

  • Targeted ketogenic diet (TKD):

     The Targeted Ketogenic diet as the name suggests, allows you to add carbs around workouts.
  • High-protein ketogenic diet:

     This keto diet is somewhat similar to the standard ketogenic diet. But it includes more proteins than the standard version. The ratio is often 60% fat, 35% protein and 5% carbs.
  • Standard ketogenic diet (SKD):

     This keto diet is a very low-carb, moderate-protein and high-fat diet. It typically contains 75% fat, 20% protein and only 5% carbs.
  • Cyclical ketogenic diet (CKD):

     This keto diet involves periods of higher-carb refeeds. For instance 5 ketogenic days followed by 2 high-carb days. It helps maintain the equal levels of everything.

It must be pointed out here and noted by the beginners that only 2 of these keto diets are extensively studied. The Standard and High-protein Ketogenic Diets are studied well. On the contrary the Cyclical and Targeted Ketogenic Diets are not that much studied. These are of course the extensions of other two methods or advancements. But these are usually tried by professionals such as athletes, boxers, body-builders etc.

However, only the standard and high-protein ketogenic diets have been studied extensively. Cyclical or targeted ketogenic diets are more advanced methods and primarily used by bodybuilders or athletes. So the standard version is the most used and most recommended.

Ketogenic Diets Can Help You Lose Weight:

A ketogenic Diet Booklet for beginners must contain a little something about the weight. As weight is the central reason one diets for anyway. So this thing has to be addressed first. There is no question about Keto Diet helping you lose weight. It is capable of giving you a flatter stomach, smaller waist or the ideal weight you desire.

The keto diet is much more superior to all the previously known diets and methods. Other diets are usually low-fat. They leave you hungry and unsatisfied. So you continue to crave food. A Keto diet on the other hand just controls and confines the carbs. It provides you enough fats to make you feel full and satisfied. So you can actually lose weight without having a wanting tummy or feeling hunger all the time.

Some studies addressing Keto Diet:

The booklet for beginners has to shed some light on the previous researches and studies about keto diet. One study showed incredible results. The people on Keto Diet lost much more weight than any other calorie-strict or low-fat diet.

Another experimental study showed 3 times faster weight-loss in the volunteers. There are several reasons why a ketogenic diet is superior to a low-fat diet. Some of the reasons are increased amount of proteins which has numerous healthy outcomes. The increased ketones help fight brain problems. Lower blood sugar levels and improved insulin acts as a shield for diabetes.

Ketogenic Diets on issues such as Diabetes and Prediabetes:

A ketogenic Diet booklet for beginners has to have something about the diseases Keto Diet helps with. Diabetes is caused by changes in metabolism. High blood sugar and impaired insulin function are major causes. The ketogenic diet can help you lose excess fat, which is closely linked to type 2 diabetes, prediabetes and metabolic syndrome.

Ketogenic Diets

  1. One study discovered that the ketogenic diet improved insulin sensitivity by 75%.
  2. There was another study in people with type 2 diabetes. The results said that 7 of the 21 participants were able to stop using all diabetes medications.
  3. In another experiment, the ketogenic group lost 24.4 pounds weight. This proves there is a link between weight and type 2 diabetes.
  4. Moreover, 95.2% of the ketogenic group were also able to stop or reduce diabetes medication.

Health Benefits of Keto besides Diabetes:

A Ketogenic Diet Booklet for beginners should contain the main purpose of its origin. The keto diet actually originated as a shield against neurological diseases such as epilepsy. But the recent researches suggest that there is so much more to a keto diet than weight-loss. Studies say it can cure and help with many other health conditions some of which include:

  • Heart disease:

     The ketogenic diet can improve risk of Heart Diseases. It controls fat, cholesterol in diet which ultimately protects the heart.
  • Cancer:

     Although the evidence is not yet conclusive but the ketogenic diet is found an aid to cure cancers. Many researchers claim that it helps with slow tumor growths.
  • Alzheimer’s disease:

     Scientists believe that the keto diet may reduce symptoms of Alzheimer’s disease. Or slow down its progression to the least.
  • Epilepsy:

     Research has shown that the ketogenic diet can cause huge reductions in seizures. Especially in epilepsy patients and kids.
  • Parkinson’s disease:

     One study also claimed that the keto diet helps to improve or diminish symptoms of Parkinson’s disease.

Again you are to be reminded that the research into many of these areas is far from being conclusive. There is not enough evidence to support this. And neither the Scientists regard it as a cure. It is rather regarded as a helping agent.

Foods to Avoid:

Remember the first rule of keto diet: No Carbs. Or least of Carbs. You must limit yourself from all foods that contain high amounts of Carbs. So I am adding to my booklet a list of foods that need to be reduced or eliminated while on a ketogenic diet:

  • Sugary foods:

     If you have a sweet tooth, this might sound villainous. Soda, fruit juice, smoothies, cake, ice cream, candy, etc. are to be evaporated from your diet.
  • Grains or starches:

     Our absolute favorites are often grainy or starch based products. But you have to say goodbye to them. Wheat-based products, rice, pasta, cereal, etc. are also to be eliminated.

Keto diet in UAE

  • Fruit:

     All fruit contain more or less carbs so you have to reduce them. You can have small amounts of berries like blueberry, cranberry etc.
  • Beans or legumes:

     Say farewell to Peas, kidney beans, lentils, chickpeas, etc. as well.
  • Root vegetables and tubers:

     Potatoes, sweet potatoes, carrots, parsnips, etc. are to be removed. The reason is that they are more effective when you want to put on some weight.
  • Some condiments or sauces:

     The sauces that you buy in stores are often full of carbs and other unhealthy fats.
  • Unhealthy fats: 

    Limit your consumption of processed vegetable oils, mayonnaise, etc. It’s best to grab olive oil. And use home-made mayonnaise sometimes.
  • Alcohol:

     In almost all diets alcohol is prohibited. The reason is their carb proportions. So you must avoid them during your Keto Diet for best results.

Foods to Eat:

Alongside the things to be avoided, a ketogenic diet booklet for beginners must contain what to eat. You can make your diet plan around these foods:

  • Meat and Poultry:

     Red meat, steak, ham, sausage, bacon, chicken and turkey.
  • Fatty fish:

     Such as salmon, trout, tuna and mackerel.
  • Eggs:

     Look for omega-3 whole eggs. And do not miss out the yolk as it contains most of the nutrients.
  • Butter and cream: 

    It is best to look for grass-fed animal made butter and cream.
  • Cheese:

     Unprocessed cheese such as cheddar, goat, cream, cottage, blue or mozzarella cheese would do.
  • Nuts and seeds:

     Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc. should be consumed.
  • Healthy oils:

     Avoid your regular oils and go for olive oil, coconut oil and avocado oil.
  • Avocados:

     Avocados should be consumed.
  • Low-carb veggies:

     Most green veggies, tomatoes, onions, peppers, etc. are best for Keto Diet.

keto low carb veggies

Healthy Keto Snacks:

A ketogenic diet booklet for beginners must contain what to eat as snack. Keto diet unlike other diets provide you tastier options. And also does not starve you. There is always a snack to be consumed while being on your diet. Just In case you get hungry between meals, here are some healthy, keto-approved snacks:

  • Fatty meat or fish
  • Cheese
  • A handful of nuts or seeds
  • Olives
  • 1–2 hard-boiled eggs
  • Berries
  • 90% dark chocolate
  • A salad of greens, tomatoes and olive oil
  • A low-carb milkshake with almond milk, cocoa powder and nut butter
  • Full-fat yogurt mixed with nut butter and cocoa powder
  • Greek yoghurt
  • Strawberries and cream

Tips for Eating Out on a Ketogenic Diet

It is a natural human tendency to want to eat outside while on a diet. The thing is it can be arranged. You just have to alter your food choices to some extent. A ketogenic diet booklet for beginners must contain tips on eating out. You can even turn a restaurant meal into a keto meal easily. Just follow these steps and voila:

  1. Order any meat or fish-based dish.
  2. Replace any high-carb food with extra vegetables.
  3. Go for an omelet or eggs and bacon.
  4. If you must eat a burger, make it a bun-less burger.
  5. Switch the fries with veggies.
  6. Add extra avocado, cheese, bacon or eggs to get your belly full.
  7. Any type of meat with extra cheese, guacamole, salsa and sour cream can also be an option.
  8. Skip the cake or cupcake and go for a mixed cheese board or berries. Greek yoghurt or cream is also better.

Side Effects and How to Minimize Them:

A ketogenic diet booklet for beginners should shed light on side effects. A diet is not always supposed to bring the results that you imagine. Or what they show in magazines or TV advertisements. No doubt that the ketogenic diet is safe for healthy people. But some side effects or awkwardness may accompany you while your body adapts to the new edibles.

They call it the keto flu and it usually gets over within a few days. You may experience poor energy and mental function, increased hunger, sleep issues, nausea, digestive discomfort and lack of performance. You can try a regular low-carb diet for the first few weeks to get it under control. This can prepare your body for what’s coming.

the keto flu in UAE

A ketogenic diet can also change the water and mineral balance of your body. So you can add extra salt to your meals. Taking mineral supplements can also help. For starters eat till you are full. Go easy on yourself and your body and do not rush to starving yourself.

Supplements for a Ketogenic Diet

A ketogenic diet booklet for beginners must address the supplements to be used. Although no supplements are required, some can be useful.

  • MCT oil
  • Minerals
  • Caffeine
  • Exogenous ketones
  • Creatine
  • Whey Protein

This is not really necessary but it may help in the starting.

A Ketogenic Diet Is Not for Everyone:

All the beginners and new comers must know that this diet is not for the ones who are already so skinny. Or maybe a little chubby. Even if you have put on some weight, it does not prove that you are strong. You could be fat and weak at the same time. I must point out that this diet is no doubt great for those who are overweight.

It also works for those who have diabetes or cancers etc. But it is certainly not for those who have no muscle. Or those who wish to build some muscle or gain some weight. It would certainly not do for athletes. You may get the desired results if you stick to it patiently. Happy diet, Ciao!

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