Ketosis Low Blood Sugar | How Ketogenic Diet Helps in Balancing Blood Sugar

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How Ketogenic Diet Helps in Balancing Blood Sugar

Keto Diet Style | Keto Diet For Beginners

Primarily, the Ketogenic diet is followed by a vast majority of people globally for weight loss purposes.

Its benefits are not limited, and ketosis low blood sugar is one of them. In addition to weight loss, the keto diet can also help manage your blood sugar (blood glucose) levels.

According to research, the low carb diet may play a vital role in overcoming the symptoms of diabetes and reducing insulin’s need.

One might think that the Keto diet can be a significant factor in managing blood sugar levels and reducing diabetes symptoms, but before getting into it, you first need to understand what a low-carb diet is and the connection between carbohydrates consumption and blood glucose.

Without further ado, let’s know the complete process!

What is Low-Carb Diet?

The Ketogenic diet or the Keto diet is a form of a low-carb diet.

Ketosis low blood sugar works are because of its principle of reducing carbohydrates to a significantly low level while using a moderate amount of proteins and relatively high amounts of fats to meet most of the body’s caloric requirements. 

Keto Diet Style | Keto Diet For Beginners
Image credit: Atkins

It results in a deficiency of glucose (a primary source of fuel for the body).

Consequently, putting the body into ketosis (a metabolic process through which an alternate fuel source can be produced). 

The Impact of Carbohydrates on Blood Sugar

Research has proven that carbohydrates hold a direct impact on blood glucose. All the carbs that we consume, be it cold drinks, fruits, juices, beans, or even starchy foods, break down into simple sugars. 

The fun fact is that the foods that we do not even consider sugary also break down into simple sugar inside the body after consumption. When converting carbs into simple sugars gets completed, metabolic processes take place and convert these simple sugars into glucose. 

When this comes into motion or starts happening, the pancreas senses the increase through beta cells and releases insulin.

How Keto Diet Helps in Balancing Blood Sugar or Reducing Symptoms of Diabetes

Keto Diet Style | Keto Diet For Beginners

People who do not have diabetes can conveniently produce enough insulin to balance blood sugar levels. But it is not the case with diabetic patients. 

For diabetic patients, it is hard to produce enough insulin(type 1 diabetes) to balance blood sugar levels. And in some cases, people become insulin resistant(type 2 diabetes). 

Now you may wonder what is the key to reduce symptoms of diabetes by managing blood glucose?. Well, the answer is simple. All you need to do is reduce carbohydrates’ intake, simply what the ketogenic diet suggests. Thus, ketosis low blood sugar can be a hope for those who have diabetes.

Dr. Mark Cucuzzella (a professor at the West Virginia University School of Medicine) indicates that consuming fewer carbs targets the root cause of the problem by preventing blood sugar from rising in the first place.

“The most impactful thing on your blood glucose is the number of carbs in your diet. The low-carb diet is effective because it lowers the insulin load,” said Dr. Mark Cucuzzella.

Many diabetic patients all over the globe pay heed towards insulin injections to manage blood sugar levels. But the same goal can be achieved organically without medication by following a low-carb eating plan known as keto. 

In 2017, the research highlighted those diabetic patients who followed the keto diet linking such ketosis low blood sugar, experienced outstanding insulin sensitivity improvements, blood sugars, inflammatory markers, etc.

It is a well-known fact that an organic way of keeping things is always better than medication. However, medicine becomes extremely important in some cases, but you need to ask yourself if it is the same for diabetes?

You will surely end up realizing that it’s not, and organically by following a ketogenic diet, fighting diabetes is much preferred.

TIPS TO MANAGE BLOOD SUGAR

1. Customize Your Carb Intake

Nobody can tell you precisely what a low-carb diet is. For instance, some keto diet may suggest consuming less than 10% carbs of your daily caloric intake, while other low-carb diet plans may allow you to consume 20%. 

However, for you, a suitable amount of carbs per day may take some experimentation. For that matter, we highly suggest consulting a certified dietician or health care provider.

2. Consume Healthy Fats and Proteins

While eating, fill up your plate with foods that are rich in healthy proteins and fats. Choose the most nutritious ones.

3. Take High Fiber Foods

When consuming carbs, opt for foods rich in fiber because fiber does not affect the blood glucose levels or has a minimal effect.

Conclusion

The Keto diet offers hope to people who have diabetes. After trying the ketogenic diet, people feel good with less diabetic symptoms, but their dependency on medicines and injections also decreases.

However, the key to success is sticking to this diet plan for long, and many people find it boring. But if you are keen to manage your blood sugar levels and reduce your diabetic symptoms, then this diet plan will indeed serve your purpose most effectively.

Is Keto The Right Diet For You?

https://ketodietstyle.com/is-keto-the-right-diet-for-you/

Is Keto The Right Diet For You?

It’s important to understand that keto is not for everyone.  Is Keto for you? Why do people convert keto diet to a lifestyle?

If you have been asking all these questions then keep reading to get your questions answered by the #1 guide for keto diet for beginners!

Keto Diet Style | Keto Diet For Beginners

By now, you should be knowledgeable enough about keto diet if you’ve read our previous blog posts titled Keto Diet For Beginners, Things You Wish You Knew Before Starting Keto, Benefits of Keto You Never knew Before, and Getting to Know Keto-Approved Foods have talked about ketosis, how it works,why it’s effective, and more! 

Our Ketogenic Diet 101 customers practicing keto diet for beginners are also loving it! 

We’ve talked about the things you need to know for your journey in losing weight and keto diet for beginners. We tried our best to squeeze only the most valuable information in our blogs but we know it’s still not enough as you will need guidance as you progress on practicing keto diet.

Getting Started on Keto! Is it the right diet for you?

By now, you should have already figured out if keto is for you to try. If you are interested to know, then keep reading.

The next thing we should do is to help you on how to start keto! 

If you want a guide to help you get started right now, we condensed it into seven guide tips that are perfect for keto diet for beginners to jump start keto diet today!

First step: Research

Keto Diet Style | Keto Diet For Beginners

The first thing you do before starting any diet is to research. Read the FAQs, listen to other people’s experiences and get to know what this diet-turned lifestyle is all about. 

Lifestyle change. It’s kind of cliche, but remember, a diet is just something that you eat, and so, when you’re talking about a diet, you want to remember that this is for the long term. It is a way of eating for the long term so that you can lose weight and get healthy. 

Second step: Figure out your needs

Keto Diet Style | Keto Diet For Beginners

No lifestyle change diet for weight loss is going to work if it’s not meeting the needs of your lifestyle and your habits. So figure out what you need to have in a different type of diet. That means that if you like your three meals a day, don’t try and jump into intermittent fasting! Some people took almost three years before they actually liked intermittent fasting. 

You do not have to dive into everything that you hear about right away now. If that’s something that you want to do and you’re ready to do that then fine, but make sure that everything that you’re doing and changing matches what your lifestyle requires. 

If you just think that you’re going to die without having a sweet treat at night after your dinner, then figure out a plan to incorporate some ketogenic-friendly-sweet-treat into your diet. It’s all about your needs and what’s going to work for you. It’s going to be individual for every single person, because everybody has different needs. 

Third step: Figure out your goals

Keto Diet Style | Keto Diet For Beginners

Figure out your goals and your motivation. When it comes to motivation, it could be anything you want it to be.

It’s fine if you just want to look nice in my clothes, or you want to look nice for a special occasion. That’s a lot of my motivation of wanting to look best, but if you have kids and you want to be at a healthy weight so that you can see them grow up, then that’s great motivation too!

We would recommend having a goal weight in mind. Without motivation I mean it’s going to be so difficult to remain on a lifestyle change. 

Fourth step: Figure out your approach

Keto Diet Style | Keto Diet For Beginners

The fourth thing you need to do to lose weight in a ketogenic lifestyle is figuring out your approach and your plan.

There are so many keto gurus out there and they’re all going to tell you something different, because they’ve all experienced the ketogenic lifestyle in their own way and for their own needs and wants for some people. Weight loss isn’t essential. They don’t need to lose weight, they just want to feel better. 

There are several different ways for approaching the ketogenic lifestyle. They range from very lazy keto to strict keto logging everything that they eat.

It’s important for keto diet for beginners to know that it’s going to depend on what fits your needs, so you need to figure out what type of ketogenic lifestyle you can handle at first. 

Now, we will say this: it is best to kind of get everything out of your life that you know that you do not need so in a way. Be as strict as you can, especially when you start out, but also don’t be afraid to incorporate those more fun foods, so if you need to start out in half some sweet treats or you wanna eat all the bacon just to kind of get your tastes changed. 

What types of foods do you want to eat? What foods are you definitely going to cut out and never ever try and have in your life again? Because that’s an important thing is figuring out those lines in the sand. 

Fifth step: Take before pictures and measurements

Keto Diet Style | Keto Diet For Beginners

Before actually starting to change your lifestyle, have before pictures and before measurements. You need to commit to yourself and give it your best shot.

They can definitely help you see and how far you’ve come. So if you look back in six months, you see that you’ve lost 50 pounds and you see what you once were because of the food that you were eating. You see how you have become more healthy now in the mirror, that is such a huge motivation and the measurements are there in case the scale isn’t moving!

Remember, no change is going to come. Nobody else can make the changes for you; it has to come from within. It has to be your decision. 

Sixth step: Purge your fridge

Keto Diet Style | Keto Diet For Beginners

Purge all of the non-keto foods that you have at home. Now, if you live alone, this is going to be super duper simple. But if you are with family, you might have to designate your own cabinet. 

You probably won’t use a lot of cabinet space cause you’re not going to eat a whole lot of processed boxed foods that just sit in the cabinet. You’re probably going to at least need a shelf or two in the fridge because you’re going to be eating a whole lot fresher food, so you get rid of all of the offenders, the core, the potatoes, the sweets and all of those things and the bread!

We definitely recommend having your own cabinet and shelves in the fridge cause if you know that those are all you got go look at, those are all you need, then it makes it definitely a lot easier to stay on track. 

Seventh tip: Go shopping

Keto Diet Style | Keto Diet For Beginners

We will tell you could pretty much eat any meat. You want pretty much any non-starchy vegetable, artificial sweeteners are pretty much okay like splenda and stevia.

The two things that you need to make sure that you have is a food scale. We recommend measuring all of your food in grams, because they’re just very precise, you also need to download a food log app so that you do not have to do manual calculations. 

You’ve lost that weight so plug it into your weight loss app, then a very important factor in maintaining consistency and weight loss and not plateauing is to recalculate your calorie needs. If you want to know more about plateauing, we will release another blog post about that soon. 

Q: Is it okay to have a cheat day? Will that get me out of fat-burning mode?

Keto diet beginners often ask us this. Yes, it’s okay to have a cheat day and yes that will get you out of the fat-burning mode because you probably consumed more carbohydrates than needed for ketosis.

We personally guide our Ketogenic Diet 101 customers on how to get back on ketosis after a cheat day!

Interested?

Get our Ketogenic Diet 101 Deluxe available in video and ebook whichever you prefer with unlimited lifetime access + 3 Bonuses!

YES! We heard you! Not just one, not two, BUT THREE BONUSES!

Here in KetoDietStyle, we advocate a mindful Keto diet!​​​​

Keto Diet Style | Keto Diet For Beginners

We don’t want you to blindly follow keto as a fad diet, instead we want you to practice it because you fully understand its purpose, you believe in its process, and you know it’s best for your body. 

Before you decide to get to the juicy beginner meal prep and hacks, we prioritize that you fully understand what kind of diet you are doing, how it works and why. 

We care for you and you shouldn’t be doing it just for the trend. You should do it for yourself and learn to listen to your body so you’ll know whether it’s the right diet for you.

We’re very excited to share to you valuable keto information! Here’s what’s in store for you…

Our Ketogenic Diet 101 Deluxe includes:

  • Ketogenic Diet Course Video/Ebook
  • BONUS: Ketogenic Diet Recipe
  • BONUS: Surefire Way for Women to Lose Weight
  • BONUS:Ketogenic Diet eBook + Cheat Sheets
Keto Diet Style | Keto Diet For Beginners
Keto Diet Style | Keto Diet For Beginners

Getting to Know Keto-Approved Foods​

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Getting to Know Keto-Approved Foods

What foods am I allowed to eat in a Keto diet? How much do I need to eat in a day? Is food restriction a problem? How do I know if a food is keto-approved?

If you have been asking all these questions then keep reading to get your questions answered by the #1 guide for keto diet for beginners!

Keto Diet Style | Keto Diet For Beginners

In this topic, we are going to tell you what foods you can eat. If you are interested to understand why certain foods are allowed and why some are not, then keep reading. 

Knowing foods that are allowed in a Keto diet  is also super important for you to be able to make guided decisions every time you hit the grocery!

We assume you already read our previous blog posts titled Keto Diet For Beginners  and Things You Wish You Knew Before Starting Keto that talked about ketosis, how it works and why it’s effective. 

Is food restriction a problem?

Keto Diet Style | Keto Diet For Beginners

We often get this question from keto diet beginners and starters. Most of them think that it’s very difficult to stay in ketosis a.k.a fat-burning mode, because there are a lot of restrictions on the diet. 

But, that restriction actually gives you a lot of more freedom!

Why? You don’t have to think about so many of the variety of things you could potentially consume, because the choice is quite limited and you could gain all of the essential nutrients and vitamins and minerals. 

We know researching recipes can be a headache so we made a keto diet recipe cookbook made simple as  BONUS for our Ketogenic Diet 101 customers.

Meet Carbohydrates

Keto Diet Style | Keto Diet For Beginners

Let’s start off with the probably the most important macronutrient for the ketosis which are carbohydrates.

Okay, you know you have to keep your carbs low too, for your body to enter ketosis. Some people need less some people more, but in general, the lower your carbohydrate intake, the faster you’ll get into ketosis.

What food am I allowed to eat for carbs?
  • broccoli
  • asparagus
  • kale
  • spinach
  • cabbage
  • tomato (in moderation)
  • cucumber
  • cauliflower 
  • nuts 
  • dairy e.g. cheese 

What you can eat are some healthy fibrous vegetables. Most primarily stuff, like cabbage kale, spinach, regular green cabbage which is very nutrient dense in terms of the fiber. It has a lot of vitamins and it’s also a rich source of potassium. Similar sources are cruciferous vegetables. 

Why should tomatoes be eaten with moderation? 

They have a lot of lectins. These are these protective proteins inside the plants that are supposed to protect the plants from being eaten. 

The problem is that if you consume too many lectins, then you may get some gastrointestinal stress and you may suffer some brain fog because of that as well. You can eat tomatoes but in moderation.

If you are interested in information like these, then be one of our Ketogenic Diet 101 customers and get unlimited lifetime access to highly valuable keto information.

What food am I not allowed to eat?
  • Starchy vegetables such as potato
  • bread
  • milk – but almond milk and coconut milk are okay
  • rice
  • Fruits are off-limits, but you can eat lemon, avocados and you can also eat a limited amount of berries

Why? It’s going to kick keto diet for beginners out of ketosis and get you out of the “fat-burning mode.”

Meet Protein

Keto Diet Style | Keto Diet For Beginners

This macronutrient is an essential nutrient that you need for survival. If you want to know how to start keto, then always remember that you don’t need carbs but you do need protein and you need fat. Protein is kept traditionally moderate on a ketogenic diet. 

Like we said before about 20 % of your dietary intake, you need to eat enough protein to replace the protein turnover in your body as well as to prevent muscle wasting with too much protein.  It can actually increase insulin and alter ketone formation.

What food am I allowed to eat for protein?
  • eggs
  • fish like salmon, mackerel
  • meat

There are some eggs in this box full of essential amino acids, rich in choline, omega threes, DHA EPA, which are all very good for your brain,  cellular metabolism, maintaining healthy cholesterol levels and all that good stuff. 

The second best source of protein after eggs is wild-caught oily fish like salmon mackerel, sardines, they’re also rich in omega-3s, DHA and EPA. 

One pro tip that we’re going to share with you is to cook some fish broth because compared to bone broth, you can get all the electrolytes. You can get some sodium in it, but you also get all the omega-3s, which is going to be very good for your brain.

Of course, meat is also a great source of protein.

Overdoing your protein likely isn’t a good idea. So exactly how much protein do you need a day? 

That’s what keto calculators are for! And we always make sure our Ketogenic Diet 101 customers have one.

Examples of proteins on a well-formulated, ketogenic diet include animal proteins. If they’re pasture raised, grain free, or antibiotic free, this is a plus!

If you’re at the store, search for minimally processed meats.

We recommend limiting your carbs and making sure you’re getting enough protein, but not way overdoing it and the rest is fats. 

Meet Fats

Keto Diet Style | Keto Diet For Beginners

Dietary fats have been demonized by popular nutritional authorities for a long time, pretty much since the 1950s scientific research shows us that dietary fat isn’t all that bad on a ketogenic diet. You should be eating about 70 percent of dietary fats, but if you’ve limited carbs and you hit your protein, don’t force fats if you’re not hungry.

This is one of the major pitfalls that I’m seeing to people who start the ketogenic diet and end up having trouble losing weight. They’re trying to force down fats just to fit their macros!

 The dietary fat should be a limit, not a goal. 

If you are interested to know more about this, be one of our Ketogenic Diet 101 customers and get unlimited lifetime access to highly valuable keto information.

What food am I allowed to eat for fats?
  • coconut oil
  • olive oil
  • lauric oil
  • avocado oil
  • mct oil
  • avocado
  • nuts
  • chia seeds
  • full-fat greek yoghurt
  • butter
  • cream (whipped, heavy)

Always remember that fat is a limit, it is not a goal and that limit is dependent upon your calories that you can eat at a deficit for a weight loss to occur. 

You do not have to eat all of that dietary fat and load on all the olive oil or all the cheese or all the higher fatty meats, because you want your body to eat the fat from itself. 

We do not want you to have to consume it because if you’re consuming it, it’s not going to burn the fat from your body!

How do I know if a food is approved on a Keto Diet?

Keto Diet Style | Keto Diet For Beginners

When you go grocery shopping, if you wanna know if a food or product is keto-approved, check the ingredients label – and if it contains sugar, (any form of sugar)high-starch content, syrup, high carbohydrate content and industrial fats, then it’s not for you.

Fun fact: Sugar can have a lot of names!

  • Ethyl maltol
  • Florida crystals
  • Glucose syrup solids
  • Maltodextrin
  • and more!

So we give our Ketogenic Diet 101 customers  a complete list of ingredients to avoid so they can check the nutrition facts and ingredients label of a product  to make grocery shopping simple.

Want to know more information about Keto Diet? 

Get our Ketogenic Diet 101 Deluxe available in video and ebook whichever you prefer with unlimited lifetime access + 3 Bonuses!

YES! We heard you! Not just one, not two, BUT THREE BONUSES!

Here in KetoDietStyle, we advocate a mindful Keto diet!​​​

Keto Diet Style | Keto Diet For Beginners

We don’t want you to blindly follow keto as a fad diet, instead we want you to practice it because you fully understand its purpose, you believe in its process, and you know it’s best for your body. 

Before you decide to get to the juicy beginner meal prep and hacks, we prioritize that you fully understand what kind of diet you are doing, how it works and why. 

We care for you and you shouldn’t be doing it just for the trend. You should do it for yourself and learn to listen to your body so you’ll know whether it’s the right diet for you.

We’re very excited to share to you valuable keto information! Here’s what’s in store for you…

Our Ketogenic Diet 101 Deluxe includes:

  • Ketogenic Diet Course Video/Ebook
  • BONUS: Ketogenic Diet Recipe
  • BONUS: Surefire Way for Women to Lose Weight
  • BONUS:Ketogenic Diet eBook + Cheat Sheets
Keto Diet Style | Keto Diet For Beginners
Keto Diet Style | Keto Diet For Beginners

Benefits Of Keto You Never Knew Before​

https://ketodietstyle.com/benefits-of-keto-you-never-knew-before%e2%80%8b/

Benefits Of Keto You Never Knew Before

What are the benefits of doing Keto? Who has been practicing the Keto lifestyle? Do I still need a health screening? What body conditions can keto diet be helpful?

If you have been asking all these questions then keep reading to get your questions answered by the #1 guide for keto diet for beginners!

Keto Diet Style | Keto Diet For Beginners

Our previous blog posts titled Keto Diet For Beginners  and Things You Wish You Knew Before Starting Keto have deeply discussed ketosis, how it works and why it’s effective.

And our Ketogenic Diet 101 customers are loving it! 

Now, let us tell you what are its benefits that made people stay and even convert it to a lifestyle!

So, what are the benefits of ketones?

Keto Diet Style | Keto Diet For Beginners

Ketone bodies help give you energy. They are able to cross the blood-brain barrier which fatty acids are not, but what about weight loss? 

That’s why you’re here, right? 

Keto diet beginners trying to lose weight should know that a well formulated ketogenic diet causes significant weight loss in most individuals by keeping dietary carbohydrates very low. This keeps insulin levels very low.

Benefits of Keto Diet

Keto Diet Style | Keto Diet For Beginners

We’ve already established that a keto diet exists, but why would someone want to be in ketosis?

Are there benefits of following a ketogenic diet weight loss?

Well, in ketosis: 

  • the body is able to burn stored fat
  • insulin levels are lowered 
  • reduced appetite
  • achieving “mental clarity” 

Keto diet for beginners and people in ketosis often report experiencing a level of “mental clarity” that they don’t have when fueled by glucose. 

Reduced appetite since its known that fat and protein are known to be very satiating -it means people often don’t get as hungry on a ketogenic diet which can improve a person’s relationship with food.

Healing studies have also shown it can help kill cancer cells and help to treat or even reverse cognitive impairments like Alzheimer’s symptoms, improved insulin levels, reduced blood pressure and improved blood, cholesterol and triglyceride levels! These benefits all result from fat being the body’s fuel source.

These are just one of the few benefits of keto diets for beginners losing weight. Want to hear more? Get our Ketogenic Diet 101 Course Deluxe and be confident in what you eat

Let’s compare keto low-carb diet to a high-carb diet!

Keto Diet Style | Keto Diet For Beginners

A study has been conducted on 40 individuals to compare the effects between low-carb and high-carb diets. They were put on either a high-fat low-carb ketogenic diet or a high-carb low-fat diet. 

They were measured for about 12 weeks.  The keto group has been instructed to eat as much food as they want. The keto diet is so satiating that their group ate about 1,500 calories. The high-carb group  had to match calories to the keto group, so they ended up being matched at about 1,500 calories.

They both ate the same amount of calories. They just let the keto diet kind of paved the way.

Now, what they found at the end of the study is nothing short of just insane. The keto diet group, even though they ate the same amount of calories as the other group, lost twice as much weight. 

Not just a couple pounds but twice as much weight!

They also had improvements in their overall lipid profile. They had a decrease in their triglyceride levels and lots of positive things. 

That’s one amazing study of keto diet for beginners! 

But there’s some new Harvard research that will absolutely blew you away!

This took a look at 162 people divided into three groups. In these three groups, all ate 2000 calories.  They had  a high-carb low-fat group. They had a moderate carb, moderate fat, moderate protein group, sort of a standard diet, and then they had a low-carb ketogenic diet again.

What’s interesting with this study is that not only was it very controlled, but instead of just seeing how much weight they would lose, they wanted to see if the metabolism would improve. What they told people is that they wanted them to maintain their weight for 20 weeks on these diets. 

They were going to be fed exactly what needs to be fed in order to maintain their weight. Basically, they’re trying to see if the metabolism got faster. 

Want to know something wild?

At the end of 20 weeks, they were having to feed the ketogenic diet group people 209 more calories than when they started and way more than the other groups. 

This showed that the ketogenic diet boosted the metabolism to the point that even for these subjects to maintain weight, they had to eat over 200 calories more than they were before.  They were shifted to a keto diet and suddenly their bodies were incinerating more fuel, pretty cut-and-dry right

Okay, so I'm definitely interested in Keto. But, do I need a health screening first?

Keto Diet Style | Keto Diet For Beginners

We always tell our Ketogenic Diet 101 customers and keto diet beginners trying to lose weight that a general health screening is always a good idea.  This is to make sure there’s no rare conditions or contradictions with your health or medications on a ketogenic diet.

The nutritional science world is still relatively new so there isn’t a ton of information on a ketogenic diet. 

New dietary research is emerging that’s challenging our old beliefs about nutrition but despite this, the old research that demonized fat and saturated fat is still widely accepted. 

Most of what we know about ketogenic diets, especially keto diet for beginners come from actual people who have put it into practice in their lives. There is not enough existing research yet to start changing our old approaches to nutrition.

What body conditions can Keto diet be helpful?

Keto Diet Style | Keto Diet For Beginners

Some people who have struggled with insulin sensitivity and/or being overweight may find that a ketogenic diet works really well for them. Those people don’t have to deal with insulin. You see they are trying to reset their appetite center and be more mindful of being full! 

So if you’re on a low fat diet or a low fat and low carb diet or a high protein diet and you think, you’re really hungry all the time…you’re not crazy, you actually are hungry! 

Your insulin is raised and it’s telling you that you need fuel on a ketogenic diet without the glucose there. Your body doesn’t experience spikes in insulin and you’re more likely to feel satiated….

Want to know more information about Keto Diet? 

Get our Ketogenic Diet 101 Deluxe available in video and ebook whichever you prefer with unlimited lifetime access + 3 Bonuses!

YES! We heard you! Not just one, not two, BUT THREE BONUSES!

Here in KetoDietStyle, we advocate a mindful Keto diet!​​

Keto Diet Style | Keto Diet For Beginners

We don’t want you to blindly follow keto as a fad diet, instead we want you to practice it because you fully understand its purpose, you believe in its process, and you know it’s best for your body. 

Before you decide to get to the juicy beginner meal prep and hacks, we prioritize that you fully understand what kind of diet you are doing, how it works and why. 

We care for you and you shouldn’t be doing it just for the trend. You should do it for yourself and learn to listen to your body so you’ll know whether it’s the right diet for you.

We’re very excited to share to you valuable keto information! Here’s what’s in store for you…

Our Ketogenic Diet 101 Deluxe includes:

  • Ketogenic Diet Course Video/Ebook
  • BONUS: Ketogenic Diet Recipe
  • BONUS: Surefire Way for Women to Lose Weight
  • BONUS:Ketogenic Diet eBook + Cheat Sheets
Keto Diet Style | Keto Diet For Beginners
Keto Diet Style | Keto Diet For Beginners

Things You Wish You Knew Before Starting Keto​

https://ketodietstyle.com/things-you-wish-you-knew-before-starting-keto%e2%80%8b/

Things You Wish You Knew Before Starting Keto

What else do I need to know about Keto diet for beginners? What is Keto ratio? Why must the carbohydrate intake be low? What are other ketosis diets? How do I stay long in fat-burning mode?

If you have been asking all these questions then keep reading to get your questions answered by the #1 guide for keto diet for beginners!

Keto Diet Style | Keto Diet For Beginners

If you’ve read our blog post titled Keto Diet For Beginners, in which we highly suggest you do first, you should already have an idea how ketosis works which is important before we proceed.

In this topic, we will deeply discuss the process of practicing keto diet. This is perfect for keto diet for beginners losing weight and how to start keto!

Only when you fully understand what it does to your body that you will be able to do it right even without supervision.

Understanding Keto Diet

To understand the keto diet for beginners and how to start keto, it’s only natural we start to discuss from the very beginning.

Let’s start with calories! What is a calorie?

A calorie is a unit of energy. In nutrition, it refers to the energy we get from the food and drink we consume. Calories and macros calories are energy.  It’s important to recognize that weight. 

Gain and weight loss are often complicated but if you are to depend on calculating your calories in and calories out, it’s too simple and not accurate enough. 

Yes, exercise is important for a healthy lifestyle, but it has minimal impact in terms of weight loss. While it does, of course, provide other health benefits burning 300 calories in a workout, it doesn’t equate to burning off a cupcake.

Nutrition is going to be about 90 % responsible for changes in our bodies in terms of weight and different types of foods metabolize differently.  In the body, there are many variables involved that’s why eating 2000 calories of fruit is not the same thing as eating 2000 calories.

Getting To Know Macronutrients

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If calories provide us energy, where do we source it out? 

Macronutrients constitute the majority of an individual’s diet. Macro actually means ‘big’ and it consists of protein, carbohydrates, and fat. These are the basics.  All calories you eat come from these sources, with alcohol as an exception. 

Your total calories for the day, no matter how many you eat and what diet you follow is equal to 100 %. 

Each of those macronutrients becomes a percentage of your daily pie and the ratio will often change based on the diet.  You cannot have 100 % of calories come from each macronutrient because that would be 300 % and because math exists, that just isn’t possible. 

You can have an equal number of calories from each food—that is 33%.  But fat contains more calories per gram than protein or carbs, so the percentage would be different in that Case A popular diet you may have heard of on YouTube.

What is a High Carb-Low Fat Diet or 80/10/10?

That means 80% of calories come from carbs, 10% from fat and 10% from protein. 

Competitive bodybuilders often build muscle with a diet that’s higher in carbs and lower in fat with moderate protein when they’re closer to their competition. But when they need to lean out, protein becomes the biggest macronutrient in their diet followed by fat and carbs.

Keto Diet Ratio: 70/20/10

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A ketogenic diet, on the other hand, consists of a diet that is around 70% fat, a moderate amount of protein and very little carbs – about only 5 % to 10 % depending on the person’s tolerance. 

It’s not a strict ratio because it will vary from person to person. 

Now, this is super important for keto diet for beginners losing weight and how to start keto.

We all have a different carbohydrate tolerance and our insulin resistance levels are also different, which means one person on a keto diet may be able to eat more carbs than another person on a keto diet but still be in what’s called “nutritional ketosis.” 

This can sound very different from what most of us have been taught about. Keto diet consists of a high-fat ratio – which may make you feel skeptical because we have always been taught that you don’t want to eat a lot of fat. 

But a keto diet functions differently than some other common diets, such as a diet higher in carbs with less fat and protein that we are typically told is “healthy.”

It’s important to recognize from the beginning that there is no “right” or “wrong” ratio, but there may be one that works better for you, and only you can find that out.

Why must the Carbohydrate Intake be Low?

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Remember the macronutrients we discussed earlier? It consists of carbohydrates, protein, and fat.

Now, for any diet it’s important to have both carbohydrates and fat because it is needed for the body to function properly.  However, it’s the amount of one relative to the other that will determine your body fuel source. 

As we discussed in our blog post titled Keto Diet For Beginners, our body is fueled by sugar from carbohydrates which is glucose and fats using ketones. Now, if glucose is available to the body, it will use that first because it’s easy to burn up if you eat a lot of carbohydrates. Your body will use that glucose as its fuel source, rather than using fats as fuel! This is why carbohydrate intake must be low.

Primal Eating as Keto?

Our ancestors may have lived ketogenic lifestyles without being aware of it. As hunters and gatherers, our ancestors ate lots of nuts seeds, meats and lower carb fruits like berries. 

This is often referred to as “primal eating” and it’s a diet that was high in fats and low in carbohydrates. It likely resulted in ketosis and helped our ancestors survive from one meal to the next because their bodies could store that fat as energy. But does that mean that they chose to be in ketosis. No, they would have eaten whatever was available to them but the point is that it was a viable way for them to survive healthily even if they didn’t understand the science behind it.

Is a Paleo Diet similar to a Ketogenic Diet?

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We have received a lot of questions from our Ketogenic Diet 101 customers  interested in keto diet for beginners losing weight and how to start keto, asking if the process is similar to paleo diet.

When a lot of people hear about “primal” or “hunter gatherer” eating these days, they think of the Paleo diet. Now, is the paleo diet a ketogenic diet? The answer is – it can be on a paleo diet.

You can eat grass-fed meats, seafood, fruits, vegetables, eggs, nuts, seeds, oils etc. but you can’t eat grains, legumes, refined sugar, processed foods and typically dairy and excessive salt. Now, most of the paleo diet aligns with a keto diet – where one consumes more fat and less carbs, however, nothing is strictly prohibited on a keto diet. 

The ultimate goal is a ratio of fats to carbohydrates— which likely means not consuming many of any grains legumes or sugar regularly.

A paleo diet limits only the types of foods one can eat and not the macronutrient amounts. For instance, there is no limit to fruits or healthy carbs and no minimum amount of fats. Thus, a paleo diet can be a ketogenic diet but not necessarily.

Other Ketosis Diets

There are plenty of other diets that you may know of which can result in nutritional ketosis; they’re just not necessarily called “keto” diets. For example, the Atkins Diet is a low carb diet so it’s commonly mistaken as a keto diet but it’s not similar. One significant difference between them involves the one macronutrient – that is protein.

Both Atkin and keto diets are high in fat and low in carbohydrates but a ketogenic diet is moderate in protein, while the Atkins diet does not set a limit to protein intake.

Why does this matter? We talked about how carbohydrates are used by the body as fuel in the form of glucose and fat is used as fuel in the form of ketones. 

So does this mean as a keto diet beginner I can eat more proteins than carbohydrates?

Well, yes, but in moderation. Because through a process called gluconeogenesis, protein can also be converted into glucose. 

This means, if someone wants to lose weight and experience the benefits of a ketogenic diet and be in a state of ketosis, even if they are on a diet that’s low enough in carbohydrates, their protein intake can throw them off because too much protein will be processed by the body as glucose. 

This is why the protein intake must only be moderate in amount or else you can be thrown off in ketosis or ‘fat-burning mode’!

How do I stay long in Fat-Burning Mode?

Keto Diet Style | Keto Diet For Beginners

Yes! For keto diet beginners, you can actually let your body be in a fat-burning mode and be free of stress!

But the question is, HOW?

Feeling curious? Well, you should be!

This is highly valuable information for people that are planning to do a keto diet for beginners! 

We actually shared this little secret to our Ketogenic Diet 101 customers. 

Interested? 

Get our Ketogenic Diet 101 Deluxe available in video and ebook whichever you prefer with unlimited lifetime access + 3 Bonuses!

YES! We heard you! Not just one, not two, BUT THREE BONUSES!

Here in KetoDietStyle, we advocate a mindful Keto diet!​

Keto Diet Style | Keto Diet For Beginners

We don’t want you to blindly follow keto as a fad diet, instead we want you to practice it because you fully understand its purpose, you believe in its process, and you know it’s best for your body. 

Before you decide to get to the juicy beginner meal prep and hacks, we prioritize that you fully understand what kind of diet you are doing, how it works and why. 

We care for you and you shouldn’t be doing it just for the trend. You should do it for yourself and learn to listen to your body so you’ll know whether it’s the right diet for you.

We’re very excited to share to you valuable keto information! Here’s what’s in store for you…

Our Ketogenic Diet 101 Deluxe includes:

  • Ketogenic Diet Course Video/Ebook
  • BONUS: Ketogenic Diet Recipe
  • BONUS: Surefire Way for Women to Lose Weight
  • BONUS:Ketogenic Diet eBook + Cheat Sheets
Keto Diet Style | Keto Diet For Beginners
Keto Diet Style | Keto Diet For Beginners

Keto Diet For Beginners

https://ketodietstyle.com/keto-diet-for-extreme-beginners/

Keto Diet For Beginners

What is Keto? Where did it come from? What does Keto even mean? How does the Keto diet work?

If you have been asking all these questions then keep reading to get your questions answered by the #1 guide for keto diet for beginners!

Keto Diet Style | Keto Diet For Beginners

What if I were to tell you there was a way where you can eat whatever you wanted…

I’m talking chips, cake, ice cream, donuts, at the same time losing weight and feeling great!

Alright, that’s not realistic, but what if I were to actually tell you that there was a way where you can eat delicious food without counting calories or feeling hungry all the time?

Sounds good? Keep reading to find out how keto diet for beginners is done and how to start keto.

This keto diet has been sweeping the nation, or at least the coconut oil aisle!

It’s the famous ketogenic diet!

Getting to Know Keto!

Keto Diet Style | Keto Diet For Beginners

First and foremost, let’s agree that a ketogenic diet may not be the best diet for you me or anyone else especially keto diet for beginners.

This is what we teach to our Ketogenic Diet 101 customers from the very beginning.

There’s a lot of misunderstanding about how a ketogenic diet works, which is why there’s also a lot of criticism surrounding it…but we’re here to explain to you how keto diet works and why it’s effective!

In order to get long-term results on keto, having the right knowledge is super important to not waste your efforts as you get started.

This is a perfect keto diet for beginners’ guide.

Let’s do this!

Keto Diet Style | Keto Diet For Beginners

What is ‘keto’?

Keto is a shortcut word for ‘Ketogenic’, a term for low-carb diet. A ketogenic diet is one that is low in carbohydrates, moderate in protein and high in dietary fat. 

When did it start?

Originally in the 1920s, a ketogenic diet was designed for patients with epilepsy to help reduce their seizures. The keto diet also tended to have positive effects on those patients’ body, fat, blood, sugar, cholesterol and hunger levels. 

How does it work?

How to start keto? This topic will be deeply discussed in our blog titled Things You Wish You Knew Before Starting Keto, and also to our customers in Ketogenic Diet 101 that have unlimited lifetime access to our cheatsheets and ebooks, but to give you an initial understanding on how it works, here it is.

Basically, the body can run on two different fuels: 

  • One is sugar from carbohydrates

It’s in the food we eat and that’s what most people today primarily use. Let’s say if they’re eatingbread, pasta, rice, potatoes, etc.

  • The other fuel is fat

You have to understand that the keto diet is a very low-carb diet. So low and minimal in carbs that the body has to switch force mainly using fat for fuel. 

Keto Diet Style | Keto Diet For Beginners

Your body’s forced to run primarily on fats instead of sugars, which it normally runs on the fact that you eat and the fat that you already have hanging around in your belly.

Where do you get fat to eat? From real foods! For example eggs, meat, avocados, butter, olive oil, nuts, etc. even the brain can become fueled by fat!

When the body is out of sugar, fat is converted in the liver into energy molecules called ketones that fuel the brain. The diet that results is what’s called ketogenic, meaning it produces ketones.

And that’s why the diet is called the keto diet being fueled mostly by fat!

This state is called “nutritional ketosis” and when you are in ketosis, it has many benefits, including that you become a fat-burning machine! 

Keto Diet Style | Keto Diet For Beginners

Ketone bodies are beta-hydroxybutyrate acetoacetate and acetone. It’s basically a fourth macronutrient.

Our macronutrients that we know are proteins, fats and carbohydrates, but ketones are sort of a miraculous fourth macronutrient, although we don’t find it in nature, our liver creates it.

Our liver creates this whole separate macronutrient that gets treated in the body in a different way than proteins, fats or carbohydrates. 

Ketones are a type of fat molecule which is used to give energy to cells within the body and brain.

It’s perfect for weight loss without hunger burning fat 24/7 even when you’re sleeping, because it gives you tons of energy. You’ll basically never run out!

But why does our body even create ketones? 

Keto Diet Style | Keto Diet For Beginners

Keto diet for beginners actually seems like it’s not just for weight loss.

We make sure our Ketogenic Diet 101 customers understand the core concept of this as they have unlimited lifetime access to our keto learning materials!

It comes down to the fact that our brains draw so much energy from our body, so we don’t realize that this little two to three pound brain inside of our head uses up like 25 % of our daily energy needs. 

That is a lot of energy and the crazy thing is people don’t realize this, but the brain actually runs mainly on glucose. 

So what that means is that when we are in periods of starvation or when we can’t have carbohydrates for whatever reason from an evolutionary standpoint, this would happen all the time. It would mean that the body would have to start breaking down our proteins in our muscles and in our joints in order to create glucose to fuel. 

But why would our body want to sacrifice all of its own tissue just to fuel the brain? 

That’s where ketones come in! 

So the body has a mechanism where it says “Oh, if there’s no carbohydrates, we shift the fuel source over to ketones.” 

The liver starts creating ketones which happen to fuel the brain and fuel the body perfectly, if not better than glucose. 

Keto Diet Style | Keto Diet For Beginners

What does Keto diet do to my body?

As ketones are produced, it pushes your body into fat-burning mode as opposed to fat storage mode. It’s almost like a light. Switch going from on to off and insulin is the finger doing the action. 

This leads to weight loss and not just any weight loss. Fat loss, which is what we all care about. 

The keto diet for beginners losing weight also has positive effects on hunger, meaning that it causes you to be less hungry. 

Some people think because the diet is high, in fact it automatically is high in calories, and this is because there are 9 calories per gram of fat as opposed to 4 calories per gram of protein or carbohydrates

But the truth is, keto is a metabolic process as we’ve said. Our bodies have been designed to do this and what we’re doing is triggering the process.

Keto Diet Style | Keto Diet For Beginners

How does it feel?

Here’s the thing, people on keto especially keto diet for beginners tend to eat less calories per day without counting calories. As opposed to people who are on a low-fat low-calorie diet who are counting calories, wow. 

It’s why our customers are loving their new lifestyle!

Think of it like this, have you ever been to eat a whole bag of Doritos?

And I’m not talking about one of those little subway back, I’m talking about the big regular bag of Doritos. It’s fairly easy to do without self-restraint.

Well, after all that you’ve just eaten about fifteen hundred and forty calories in one sitting, you would have to eat almost seven servings of steak to get that many calories.

When was the last time, you’ve eaten seven servings of steak, one maybe two? But then you literally feel like you’re about to explode! 

This is because refined carbohydrates, with minimal fiber and almost no nutritional content do not fill you up, whereas natural food with high fat and moderate protein and low carb do fill you up.

Keto diet for beginners is great. The only difficult part is how to start keto. Most of their feedback is that being on keto feels great and full because you are eating real foods! 

Okay now, we’ll let you in on a little secret….

Keto Diet Style | Keto Diet For Beginners

 

Keto is actually not a diet…

Yes, keto might be popular as a fad diet, but keto is not actually just some “diet”…..

WHAT? 

YES! We know we’re calling it a “diet” since it’s what people know. 

But in order to be able to utilize the keto process fully to your advantage, we teach people to change their mindset and practice of keto being “JUST” a diet 🙂

This is one of the common mistakes why keto beginners often experience “not losing weight.”

Feeling curious? Well, you should be!

This is highly valuable information for people that are planning to do a keto diet for beginners! 

We actually shared this little secret to our Ketogenic Diet 101 customers. 

Interested? 

Get our Ketogenic Diet 101 Deluxe available in video and ebook whichever you prefer with unlimited lifetime access + 3 Bonuses!

YES! We heard you! Not just one, not two, BUT THREE BONUSES!

Here in KetoDietStyle, we advocate a mindful Keto diet!

Keto Diet Style | Keto Diet For Beginners

We don’t want you to blindly follow keto as a fad diet, instead we want you to practice it because you fully understand its purpose, you believe in its process, and you know it’s best for your body. 

Before you decide to get to the juicy beginner meal prep and hacks, we prioritize that you fully understand what kind of diet you are doing, how it works and why. 

We care for you and you shouldn’t be doing it just for the trend. You should do it for yourself and learn to listen to your body so you’ll know whether it’s the right diet for you.

We’re very excited to share to you valuable keto information! Here’s what’s in store for you…

Our Ketogenic Diet 101 Deluxe includes:

  • Ketogenic Diet Course Video/Ebook
  • BONUS: Ketogenic Diet Recipe
  • BONUS: Surefire Way for Women to Lose Weight
  • BONUS:Ketogenic Diet eBook + Cheat Sheets
Keto Diet Style | Keto Diet For Beginners
Keto Diet Style | Keto Diet For Beginners
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