KETOGENIC DIET PLAN FOR BEGINNERS

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What is a ketone?


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A ketone is a type of molecule that serves as an alternative fuel source for the body. Unlike fats, carbohydrates, or proteins, ketones have unique characteristics that resemble both fats and carbohydrates. They are produced from fat and become especially prominent when you lower carbohydrate intake or reduce the frequency of eating.


How do you produce ketones?

You can increase ketone production by following a low-carb diet (ketogenic diet) and incorporating intermittent fasting. This approach maximizes the body's ability to generate ketones. It takes time for the body to start converting fat into ketones, and this time frame can vary depending on the health of your pancreas.

How to get into ketosis:

1. Lower your carbs: Reducing carbohydrate intake is crucial.
2. Lower your frequency of eating: Intermittent fasting can help initiate ketosis.

Why should you do ketosis?

To lower insulin levels:
High insulin levels can lead to insulin resistance, which is linked to various health issues, including:
  • Pre-diabetes
  • Diabetes
  • Metabolic syndrome
  • High blood pressure
  • Excess fat in the abdominal area
Benefits of keto and intermittent fasting:
  • Improved blood sugar control
  • Enhanced mental clarity and focus
  • Reduced inflammation
  • Better energy levels and endurance
  • Potential weight loss and fat reduction
Additional benefits of keto and intermittent fasting:
  • Reduce fat in the liver
  • Improve cognitive performance
  • Improve mood
  • Decrease blood pressure
  • Decrease inflammation
  • Improve energy levels
  • Decrease belly fat
  • Promote autophagy (This process starts after about 18 hours of fasting.
Fasting Tips:
  • Drink fluids: Stay hydrated.
  • Take electrolytes and B vitamins: These help maintain energy and balance.
  • Use sea salt: It can help replenish sodium levels.
  • Combination is key: Keto and intermittent fasting work best when combined. (The keto diet and intermittent fasting can significantly decrease hunger)
  • Healthy keto vs .dirty keto: It's important to choose healthy keto over dirty keto.
  • Eat only when hungry: With a healthy keto diet, you will feel full and satisfied, so avoid eating unless you're truly hungry.
Common foods to focus on while on the ketogenic diet:
  • Pasture-raised eggs
  • Shellfish
  • Fish
  • Sardines
  • Organic meats
  • Cheese
  • Avocados
  • Veggies
  • Nuts
  • Seeds

Conclusion:

The ketogenic diet can be a powerful tool for weight loss and improving overall health. By focusing on whole, nutrient-dense foods and maintaining proper macronutrient ratios, beginners can successfully transition into ketosis and enjoy the benefits of this lifestyle.




Disclaimer

The content of this web site is for informational use only. Before any information contained herein is used to affect any change in behavior, eating habits, or exercise, please consult a qualified healthcare practitioner for a personal health evaluation, diagnosis, and treatment recommendation or prescription. Please supply the information of interest or potential utility you find on these web site pages to your health care practitioner to be evaluated within the context of your individual health conditions and circumstances. Sujatha Rengaraj ,43 is not a medical doctor. She is a Nutritionist She does not diagnose or treat any medical illness or condition. Money back guarantee for consultation is applicable only for the 3 months package and you may be requested to take lipid profile test or any other relevant test before and after the course of consultation.



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