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Ketogenic Diet – A Beginner’s Guide

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Ketogenic Diet begginers guid

A Ketogenic Diet is high fat and low carb diet similar to that of Atkin’s.  This type of diet is Ketogenic Diet for beginners that can help you lose weight and improve your health. Ketogenic diet basically replaces high carbs with fats, thereby resulting in the burning of fats rather than carbs and losing a considerable amount of weight. This process is called Ketosis, hence the name Ketodiet. This efficiently burns fat for energy thereby turning fats into ketones in the liver.

Various types of Ketogenic Diet for beginners :

The standard ketogenic diet (SKD):

This is a very low-carb, moderate-protein and high-fat diet. It typically contains 75% fat, 20% protein and only 5% carbs (1Trusted Source).

The cyclical ketogenic diet (CKD):

This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days.

The targeted ketogenic diet (TKD):

This diet allows you to add carbs around workouts.

High-protein ketogenic diet:

This is similar to a standard ketogenic diet but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbsThe Keto Diet is neither too difficult to follow, nor hassle-free. It is based on one simple rule to AVOID CARBS

Below is the list of foods that must be avoided in order to follow the keto diet:

  1. Starchy food
  2. Sugary foods
  3. Grains
  4. Beans
  5. Legumes
  6. Root vegetables
  7. Tubers
  8. Unhealthy junk foods
  9. Low-fat diet foods
  10. Sugar-free foods
  11. Alcohol

Foods to include in diet:

  1. Meat
  2. Fatty fish
  3. Eggs
  4. Butter and cream
  5. Nuts
  6. Healthy oils
  7. Low carb foods
  8. Condiments
  9. Avocados

The above list is an extensive one, to know more about Keto Diet, a beginner’s guide. This diet has a lot more that can be excluded and included. But for beginners, the above list should suffice.

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