The Hungry Girls Guide to Keto: Ketogenic Diet for Beginners + 7 Day Meal Plan
The weight loss journey for every individual differs according to the diets they choose as well as the amount of physical activity they participate in. The diet is the most important element of effective weight loss or gain. For me, the ketogenic diet turned out to be a life changing experience that helped me lose at least eighty pounds. The ketogenic diet is not one of those ridiculous food fads that do not have any scientific basis. It is definitely the most effective diet that I have ever had. I always wondered the reason why athletes were so interested in this diet until I tried it out myself. This diet will have you looking like an Instagram model in no time. The best part of this diet is that it actually has health benefits while still encouraging weight loss.
The Keto diet has been a staple for decades due to its marked effects on weight loss. The diet is based on a scientific process that encourages the breakdown of fats in the body for energy by limiting the carbs in the diet. Interestingly, the development of this diet was by a doctor in 1921 to help patients suffering from epilepsy. The medical benefits of the diet are evident in all the testimonials from avid users of the diet and from medical practitioners.
To an ordinary person, the keto diet may sound like some sort of exotic diet that contains foods that neither you nor I have ever heard of. However, it works on simple scientific logic. The body obtains energy from glucose sourced from carbs and sugars. This is why you get a burst of energy after taking juice or a soda. However, the glucose from carbs tends to dissipate quickly leaving your feeling hungry and in need of more food. The ketogenic diet eliminates this process by encouraging the ketosis process. Here, the carbs are extremely limited in the diet so that the body is forced to breakdown existing fat in the body for energy. Think of it this way, a human being can fast for days and even months without dying simply because their bodies undergo ketosis. The keto diet therefore increases ketosis in the body but not to the extent of actual starvation so do not worry.
Keto Diet Rules
Nobody likes rules but there is need for some guidelines in adopting and adhering to the keto diet successfully. The main rule is that you should keep your carbs at a maximum of 50 g per day. This may seem to be very low given that a simple banana already has 23g. You should remember that it is essential to limit carbs, as the keto diets are often highly satisfying. A good ratio to adhere to in the keto diet is that only 5 to 10% of calories can come from your carbohydrates while the majority of calories of about 60 to 75% come from fats. For those rejoicing on the high fat content of this diet, I am sorry to dash you hopes. The keto diet only recommends natural fats so trans fats are not permissible!
Food in a Ketogenic Diet
Foods that are high in protein or high in natural fats are highly recommended for this diet. This means that meat, poultry, seafood, eggs, vegetables, dairy (butter and cheeses) selected fruits, as well as nuts and seeds. Conversely, foods that are unacceptable for this diet include grains, sugars, sweeteners, most fruits, baked goods, condiments, milk,and legumes. This diet ensures that your carb intake is minimal while the protein and fat content remains high.
Rate of Weight Loss
While this diet can seem to be a miracle cure for weight loss, you should recognize that results rely on the body type. In the first week of this diet, expect to lose at least 10 pounds if you are very strict with what you consume. However, this is usually water weight with the real weight loss occurring thereafter. This may be slower but you will definitely burn fat and lose weight. If you are really serious about your weight loss, then the keto diet is definitely worth a try.