Keto diet plan beginners
The Keto Diet, the low-carbohydrate, high-fat ketogenic (or keto) another healthy diet fad that continues to rise in popularity with loads of people trying the Keto Diet as a weight loss solution. Essentially, the keto diet is a way to cut back on carbohydrates ( usually to 50 grams a day or less) to help the body achieve a state of ketosis, in which it has to burn fat (rather than sugar) for energy.
When your body shifts to Ketosis it lowers blood sugar and insulin levels and shifts the body’s metabolism away from carbs as a fuel source. The keto diet has a proven success for weight loss, burning fat and using ketones for energy ( compared to glucose on a normal carb intake diet)
The Keto diet can often be mistaken with and misrepresented as low carb diets and many people claim that they are “Keto”, when in fact they may be following a low carb, high fat. Keto diet plan beginners is a guide for you to understand and practice one of the best and healthiest diet fads around.
What is Keto
Short for “Ketogenic diet,” this eating plan is about minimizing your carbs and upping your fats to get your body to use fat as a form of energy. While everyone’s body and needs are slightly different, that typically translates to:
- 60 to 75 percent of your calories from fat
- 15 to 30 percent of your calories from protein
- 5 to 10 percent of your calories from carbs
That usually means eating no more than 50 grams of carbs a day and for the strict keto dieters opt for just 20 grams a day.
The initial weight loss is attributed mostly to water loss from the acute, dramatic reduction of carbohydrates. When you eliminate nearly an entire category of foods (in this case carbohydrates) you are left with far fewer foods to eat and will therefore likely be eating less.
Second to consuming less, when you get most of your kilojoules from fat, it forces your body into a state called ketosis, whereby your body derives its energy from ketones instead of glucose.
Does the keto diet work?
Remember how we talked about the body preferring glucose from carbohydrates as a source of energy? Well, the body stores a small amount of this glucose in the form of glycogen. When you start going keto, your body uses up what little stores of glycogen it has and sheds that with water. Note that once you increase your consumption of carbohydrates again, the effects are reversed.
The health benefits of keto
The theory is that if you deprive your body of is main source of energy (glucose from carbohydrate containing foods), it goes into a state of ketosis, where it burns fat stored in the body for fuel, instead. During this process, by-products called ketones are produced, which are then used by the body’s muscles, tissues, and brain.
The science shows that a ketogenic diet may benefit people living with specific health concerns, including epilepsy, some types of cancer and even dementia. Some studies have shown it can also result in short term weight loss, as well as delivering positive impacts on blood pressure, cholesterol levels, and blood sugar.
Although, the keto diet is successful for weight loss and health concerns, research has shown that dropout rates are high among people following a keto diet because its restrictive.
What do you eat on keto
Fats, proteins, and minimal carbohydrates are what you need to eat to be successful on keto. Carbohydrates will make up a significantly smaller portion of your diet on keto than on an average eating plan. On keto, you would have to eliminate most carbohydrates, including obvious sources like bread and pasta, and less obvious sources, like fruits and veggies.
Healthy keto recipes
Keto chicken coconut curry with broccoli rice
0:20 Prep 0:25 Cook 4 Servings
This simple creamy chicken curry is ready in 45 minutes and will be a dinner winner with the whole family. Plus, its keto-friendly and gluten-free.
- 2 tablespoons macadamia oil
- 600g chicken thigh fillets, cut into 3cm pieces
- 1 brown onion, sliced
- 2 garlic cloves, crushed
- 2 teaspoons finely grated fresh ginger
- 2 long red chilies, finely chopped, plus extra sliced to serve
- 1/2 teaspoon tumeric
- 2 teaspoons brown mustard seeds
- 2 teaspoons ground cumin
- 1 teaspoon ground coriander
- 400ml can coconut cream
- 500g broccoli, chopped
- Lime juice, to taste
- Fish sauce, to taste
- 100g baby spinach leaves
Heat half the oil in a large saucepan or wok over high heat. Add half the chicken and cook, stirring occasionally, for 2-3 minutes or until browned. Transfer to a plate. Repeat with the remaining chicken.
Add the remaining oil and the onion to the pan. Cook stirring, for 3-4 minutes or until softened. Add the garlic, ginger, chilli, tumeric, mustard seeds cumin and coriander. Cook, stirring, for 2 minutes or until aromatic. Add the coconut cream and the chicken. Bring to the boil. Partially cover and reduce heat to low. Simmer for 20 minutes or until the chicken is tender.
Meanwhile, process the broccoli, in batches if necessary, in a food processor until finely chopped and resembling rice. Transfer the broccoli to a large microwave-safe bowl. Cover and microwave on high for 2-3 minutes or until just tender.
Remove curry from heat and season with lime juice and fish sauce, to taste. Sprinkle with the spinach and extra chilli and serve with the broccoli rice.
3-cheese chicken and cauliflower lasagne
0:40 Prep 1:00 Cook 8 Servings
Combine cauliflower, parmesan and eggs to make this delicious gluten-free, keto-friendly lasagne recipe.
- 1 tablespoon extra virgin olive oil
- 1 leek, trimmed, thinly sliced
- 500g chicken mince
- 200g punnet button mushrooms, sliced
- 1 bunch English spinach, trimmed, rinsed, dried, chopped
- 250g packet cream cheese, chopped
- 1 tablespoon dried tarragon
- 125ml (1/2 cup) tomato pasta sauce
- 100g (1 cup) coarsely grated mozzarella
CAULIFLOWER LASAGNE SHEETS
- 1.1 kg cauliflower, trimmed, coarsely chopped
- 40g (1/2 cup) finely grated parmesan
- 2 eggs
For the cauliflower lasagne sheets, process half of the cauliflower in a food processor until finely chopped. Transfer to a microwave-safe bowl. Repeat with the remaining cauliflower. Cover and microwave on high, stirring occasionally, for 8-10 minute or until very tender. Drain through a fine sieve, pressing down well with a wooden spoon to remove any excess liquid. Return to the bowl and add the parmesan and egg. Season. Stir well to combine.
Preheat oven to 180C/160C fan forced. Line 2 large baking trays with baking paper. Divide the cauliflower mixture between the prepared trays and use your fingertips or a palette knife to gently press each batch of cauliflower mixture to rectangles of about 22 x 30cm. Cook for 15-20 minutes or until mixture has dried out. Set aside to coll. Cut into 10cm-wide lasagne sheets (you should have 6 sheets).
Meanwhile heat the oil in a large non-stick frying pan over high heat. Add the leek. Reduce heat to low and cook, stirring often, for 4 minutes or until soft. Increase heat to high. Add the chicken and cook, breaking up with a wooden spoon, for 5 minutes or until cooked. Add the mushrooms.
Cook, stirring often, for 5 minutes or until mushrooms are golden. Add the spinach. Cook, stirring occasionally, for 4 minutes or until spinach is wilted. Add the cream cheese. Cook, stirring for 2 minutes or until cheese has melted. Stir through the tarragon and season. Set aside.
Lightly grease a square 19cm (base measurement) 24cm (top measurement) baking dish. Lightly brush the base of the prepared dish with half of the tomato pasta sauce. Place 2 pieces of lasagne over the pasta sauce. Place 2 pieces of lasagne over the pasta sauce.
Top with half of the chicken mixture and sprinkle with 1/3 cup mozzarella. Repeat with another layer of cauliflower and remaining chicken mixture. Top with the remaining lasagne. Finish with the remaining pasta sauce and remaining mozzarella. Bake for 30 minutes or until golden. Set aside for 7 minutes to rest before serving.
The keto diet (ketogenic) is a healthy low carb diet with many health benefits. The keto diet has a proven success for weight loss, burning fat and using ketones for energy. The initial weight loss is attributed mostly due to water loss. The keto diet was originally used for the treatment of paediatric epilepsy in the 1920s.
The keto diet has many healthy benefits, its low in carbs, increased levels of good HDL cholesterol, reduced blood sugar and insulin levels and may lower blood pressure. These are just some benefits associated with the keto diet. I highly recommend this diet for health and weight loss, there are many delicious gluten-free keto diet recipes you can try, and I’m sure you will absolutely love them.
Before you start any new diet I recommend you talk it over with your doctor first. If you are currently on a keto diet, or have previously tried the keto diet, please leave me comment as I would love to hear your experiences following the strict keto diet. Thank you.
Shawn founder of Weight Loss Pro