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Is Keto Diet Healthy for Beginners to Start? [Ultimate Keto Guide]

keto diet for beginners guide
8 mins read

Question! How to lose weight while eating a lot of fat? Welcome to a ketogenic diet. Explore further to understand the Keto Diet for Beginners.

What is Keto Diet?

Keto diet is high fat and low-carb eating, it’s the general keto diet definition.

In today’s world, where everyone wants to eat more and still wants to look slim and healthy, the keto diet is something that helps them to achieve this.

Keto diet for beginners may feel tough, but it’s versatile and healthy.

Keto diet has become very popular in recent times.

Why Keto Diet is Good?

Keto diet basics are you need not count your calories or keep a track of your food intake on this diet.

You can simply follow the diet and awaits for the result, its quiet easy Keto diet for beginners. If you want you can go for the best fitness tracker with heart rate monitor.

This is proven to be more beneficial and gives quick results than restricted fat-diet.

Keto diet benefits in a lot of ways, it is helpful in a wide variety of health conditions such as health disease, Acne, Cancer, Epilepsy, Brain injuries, Parkinson’s disease, Alzheimer’s disease, Polycystic Ovary syndrome.

It is even recommended by doctors.

A keto diet is forming an important part in the life of many people nowadays. Over 60% of the population is on the keto diet.

It’s not easy to follow any diet, there will be lots of distractions, but one needs to be firm about his/her goals, Keto diet for beginners is not so easy if the person is a big fan of eating.

Meaning of Ketones

An alternative source of fuel is Ketones, it is the molecules that are formed by converting fat from our body and keto diet by the liver, it is done when the right amount of glucose as required by our body is not present.

This puts the person on prime weight loss mode that is ketosis.

If ketone levels measure is 0.5-3.0 millimoles per liter, then a person is in a state of ketosis.

Ketones can be made by keto diet, intermittent fasting, and exercising.

Benefits of Keto Diet

Is keto diet healthy? It is the concern of many people, but a keto diet not only helps you to reduce weight and burn fat but also helps you in many other ways.

Types of Keto Diets

There are varieties of the Keto Diet, one needs to go through each carefully and choose accordingly.

The bifurcation is good for the Keto Diet Beginner’s Guide.

1. Standard Ketogenic Diet (SKD)

High fat, moderate protein, and low carb diet is what Standard keto diet all about.

The Keto diet explained here consists of 70-75% fat, 20% protein, and 5-10% of carb. To further distinction as per the grams to be consumed per day in SKD would be-

This diet has persistently shown success in allowing people to lose weight, improve blood glucose control, and improve heart health.

2. Very Low-Carb Ketogenic Diet (VLCKD)

VLCKD usually refers to the standard ketogenic diet, as SKD is a low-carb diet.

3. Cyclical Ketogenic Diet (CKD)

It is also known as carb backloading.

It is called so because it involves having five keto days followed by two higher carb days.

In the initial five days, the amount of carb consumed could be less than 50 grams per day, but on a higher carb day, the amount to be consumed per day will be approximately 150 grams.

This diet is best for athletes.

4. Targeted Ketogenic Diet (TKD)

It is a compromise between SKD and CKD, it allows you to consume extra carbohydrate on your workout day.

You need to take extra carb half an hour before your exercise.

The concept behind this is that carbohydrate consumed before or after some physical activity is processed much more efficiently.

If you are suffering in a gym because of this diet, then this diet is best for you.

5. MCT Ketogenic Diet

It is the same as the standard ketogenic diet, but it has focused on using medium chain triglycerides (MCT) to provide much of fat content to the diet.

Coconut oils consist of MCT’s and it is also available as MCT oil and MCT emulsion liquid. MCT keto diet is used to treat epilepsy.

But large consumption can lead to stomach upset and diarrhea, to be on the safe side it is recommended to have a balanced meal by using MCT and Non-MCT fat.

6. Dirty Ketogenic Diet

With the freedom to eat anything except for bread, sugar, fruit, and sweets, a dirty ketogenic diet promises a weight loss.

It follows the same breakdown of fat, protein, and carbs as the regular diet, but with some freedom.

7. High protein Ketogenic Diet

This involves a large intake of protein as compared to the standard keto diet.

The ratio is somewhat 35% protein, 60% fat, and 5% carb. It is a keto diet for weight loss, as it is beneficial for people who want to lose weight.

Keto Diet Side-effects

Is Keto diet safe? Everything that has benefits comes with some drawbacks.

However, the Keto diet is safe for many people. It is recommended to consult a doctor if you are facing any problem.

The side effects obviously vary from person to person, as a keto diet for a beginner you need not worry much about it.

Here, we have outlined how to overcome keto diet issues or side effects as well.

1. Insomnia

Some people may wake up at night while following the keto diet. It is usual when people follow a strict keto diet.

Remedy

It is recommended to have a nice amount of carb before going to bed. You can have a teaspoon of raw honey.

2. Diarrhea

People who are not used to consume a higher fat diet may face this problem.

Remedy

3. Keto Rash

Image Credits DietDoctor

It is also known as Prurigo Pigmentosa. It is not life-threatening or dangerous.

Keto rash can be seen on the back, chest, neck, or armpit. It is itchy and red in color.

This happens to people with differences in hormones, gut bacteria, or people with different allergies.

Remedy

4. Keto Flu

Keto Flu is a common side effect mainly found in keto diet for beginners.

The general symptoms are headache, brain fog, irritability, muscle soreness, poor focus, and sugar cravings. It generally hit in a 24-48 hour mark.

Remedy

5. Kidney and Heart Damage

Dehydration is a serious cause that can lead to lightheadedness, kidney injury, or kidney stones.

On a keto diet, carb requires water for storage, thus you need to have a lot of water to not get dehydrated.

Keto diet for beginners is thus sometimes difficult if they are not aware of the caveats.

Muscles start to cramp because of dehydration and low electrolytes.

Remedy

What to Eat in Keto Diet

You can eat a number of foods on a keto diet, but the breakdown should be healthy fat about 75%, protein about 20%, and carb about 5%, this is generally followed by keto diet for beginners.

It may seem challenging, but many nutritious foods fit into this category. Keto diet grocery list is-

Fortunately, you can assume so many healthy and tasty food after being on a diet. You just need to take care of the amount you are consuming, Keto diet for beginners is quite tough to handle at times.

One needs to introspect himself/herself before choosing any of the keto diets.

Keto diet for beginners ebook for you to kickstart the beginner’s weight loss journey.

As a keto diet beginners must be aware of the pros and cons of the diet before implementing it.

A person with different allergenic problems or diabetes can consult a doctor before following the diet.

Keto Diet FAQ is quite often needed by many. Therefore, Your Fitness Pilot promises to bring the same to you.

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