Do you struggle to know what to eat on a diet? Do you have a limited time to prepare meals and not enough space to store multiple types of food? If you answered yes to any of these questions, then the keto diet may be the right fit for you.
This high-fat, low-carb eating plan helps people with certain health issues or personal situations that interfere with their normal eating habits. It is also popular among endurance athletes because it provides a high concentration of keto-friendly protein sources. Before you start the Ketogenic Diet, you need to know whether it is the right fit for you. Keep reading to know more about the best keto meal plans for beginners.
What is a keto diet?
A ketogenic diet is a type of low-carbohydrate diet that may be helpful for a variety of health conditions. The plan involves consuming a large portion of unhealthier fats – omega-3 fatty acids – and a smaller amount of healthier carbs.
The idea is to use the former to put your body into “keto flu,” so it can’t use carbs for short-term energy. Before starting the keto diet, having a plan can make it easier to stay on track and avoid over-indulging on cheat days. You can also try to download free recipes and tools that can help you make sure any carb ratio is right for you.
The keto diet and weight loss
The best part about the keto diet is that it helps you lose weight. The less body fat you have, the more weight you lose. The keto diet is also known to boost metabolism, which helps lose body weight and increase energy levels.
The main advantage of the keto diet is that it reduces your risk of developing type 2 diabetes. Additionally, it helps in lowering blood pressure and cholesterol levels. On the other hand, the diet is not recommended for diabetes as it could lead to additional complications.
Furthermore, people with epilepsy or a history of seizure disorders should not attempt the diet as it could lead to serious outcomes, including an increased risk of developing epilepsy.
The benefits of a ketogenic diet
The benefits of a ketogenic diet are endless. You would only need to select a few to begin. Here are some of the benefits of a ketogenic diet: It helps build muscle: As you lose weight, your muscles start to break down. By consuming carbs less and more frequently, you would gain muscle mass.
BOOSTED METABODY: On the keto diet, you would have decreased inflammation which would help in building more muscle mass. Boosts metabolism: As the body breaks down fatty acids, it produces energy. The key here is to consume more proteins that help keep the metabolism going and build muscle mass. Maintains healthy gut flora: The gut flora is the “internal ecosystem” of the body.
It helps in converting food into energy and regulating the digestive system. Boosts cognitive function: Caffeinated or sugar-free drinks and desserts are widely available on the keto diet. This would lead to an increase in your metabolism, which would help in boosting cognitive function.
Boosts mental health: People with anxiety or depression are often on the keto diet. They would experience a calming and reposeful state while in ketosis, which is good for their mental health.
The key questions to ask before deciding on the keto diet.
Before you start the keto diet, you need to know whether it is the right fit for you. The following questions will help you decide whether the diet is the best option for you: What is the goal of the diet?
Are you trying to lose weight or gain muscle? Do you have specific health conditions like epilepsy, type 2 diabetes, etc.? Will you be using the diet long-term?
The food list of the keto diet meal plans
Here are some foods you would include in a ketogenic diet: Vegetables- You would not consume any grains, potato products, or legumes on the ketogenic diet. The body processes potatoes and other starchy vegetables into glucose, so they are included in no-carb foods.
Fruits- You would not consume any fruit on the keto diet as it contains a lot of water and is unnecessary for weight gain. You can, however, consume berries and other fruits that have been made into syrup or purée. Nuts and Seeds-
You would not consume any nuts or seeds on the keto diet as they are rich in calories and fat. They are also a good source of protein and selenium. Oils- You would not consume any oils on the keto diet as they are very high in omega-6 and omega-3 acids that may cause inflammation and other conditions.
The shopping list of the keto diet meal plans
When shopping for the keto diet, you would want to keep in mind a few items: Grains: You would not include grains on the ketogenic diet as they are not healthy for you. They contain gluten which may make you feel hungry and uncomfortable.
Potatoes: You would not include potatoes on the ketogenic diet as they are also not healthy for you. They are a good source of carbohydrates and fats and result in a low amount of minerals like iron and zinc. Legumes: You would not include beans on the ketogenic diet as they are also not healthy for you.
They are also a rich source of carbohydrates and fats. Pulses: You would not include pulses in the ketogenic diet as they are also not healthy for you. They are a good source of fiber and protein. Vegetables: You would not include vegetables on the keto diet as they are also not healthy for you.
The vegetables would be limited to leafy vegetables, garlic and ginger, and other vegetables that have been boiled, baked, or fried. Fruits: You would not include fruits on the keto diet as they are also not healthy for you. Fruits are too sugary and would make you feel jittery and uncomfortable.
The verdict
The keto diet is a great way to lose weight and improve health. It is a low-carbohydrate diet that effectively manages type 2 diabetes. The diet is not recommended for people with diabetes as it could lead to additional complications. Before starting the diet, you need to know whether it is right for you.
The following questions will help you decide whether the diet is right for you: What is the goal of the diet? Are you trying to lose weight or gain muscle? Do you have specific health conditions like epilepsy, type 2 diabetes, etc.? Will you be using the diet long-term?
These are just a few things you would need to know before deciding on the keto diet. Once you decide to give the diet a try, don’t be afraid to ask yourself different questions. The biggest benefit of the keto diet is that it allows you to maintain a healthy weight even when you’re on a tight budget.
