Ketogenic diet for beginners: lose weight in a healthy way!

Key principles for those considering how to start a keto diet.

As I said, the ketogenic diet refers to a food model whose main mission is the creation of ketone bodies, metabolic compounds generated in the liver in response to the lack of energy reserves. This diet is related to the drastic reduction of carbohydrates and their replacement by fats, which exposes the body to a metabolic state called ketosis, where the body, running out of energy reserves, has to resort to fats to use them as fuel.

The keto diet lowers blood sugar and insulin levels and causes a transition in the body’s metabolism in which carbohydrates are replaced by fats and ketones.

Knowing the allowed foods is key to knowing how to start the ketogenic diet. This is mainly based on the consumption of proteins from meat, fish, or shellfish and nutritional quality fats. Knowing which foods are prohibited, is essential when considering how to start the ketogenic diet.

Starches, cereals, or sugars are not allowed in this diet.

Carbohydrate intake is limited on a beginner ketogenic diet. It is recommended as an ideal goal that the intake of these does not exceed 20 grams per day. And in no case exceed 50 grams daily. Approximately 5% of energy in the diet should come from carbohydrates.

• Between 15-25% of energy on the keto diet should come from protein.
• 75% of food intake on the ketogenic diet should come from nutritional quality fats.
• Avoid the consumption of alcohol as well as sugar-free diet foods.
• Good fats like olive oil or nuts butter are allowed.
• Avoid the consumption of margarine.

Following a ketogenic diet should not be prolonged for life!

Always keep in mind that a ketogenic diet for beginners should not last for many weeks. It is about adopting this as an impulse so that the body begins to burn fat and lose weight effectively. But it is not adequate food for life. Next, you should adopt a healthy, balanced diet that is appropriate to your caloric expenditure to maintain the results obtained and enjoy a healthy body weight in the long term.

If you are wondering how to start a keto diet and you have doubts, the menus will help you adopt it effectively. Avoid consuming prohibited foods at all costs and, when in doubt, restrict the consumption of fruit. You will begin to notice its benefits very soon.

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