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Ketogenic Diet: A Healthy Beginners Guide To The Ketogenic Diet And Other Health

 

Ketogenic Diet

A Healthy Beginners Guide to the Ketogenic Diet and Other Healthy Happiness

By: Christian P. Cumbie

 

 

 

 

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Table Of Contents

 

Introduction

Chapter 1: What is Ketosis?

 

Chapter 2: Do I Need to Worry About Calories?

 

Chapter 3: What Should I Eat?

 

Chapter 4: Why Nutritional Information Matters

 

Chapter 5: Exercising and the Ketogenic Diet

 

Chapter 6: Issues You May Face

 

Conclusion

 

 

 

Introduction

The ketogenic diet is one of the best ones that you can pick when it is time to start losing weight in a healthy and fulfilling way. If you have tried to lose weight for a long time and feel like nothing else has worked the way you would like, it is time to bring out the ketogenic diet and see what it can do for you.

 

The ketogenic diet makes a lot of sense to people who have been struggling with weight loss for a long time. They like the idea of being able to cut out many of the carbs, which give them a temporary high and then leave them crashing. They also like how they are able to reintroduce some of their old favorite foods back into the mix.

 

This guidebook is going to give you a short introduction on how the ketogenic diet works, what ketosis is all about, whether you need to worry about the calories with this diet, and even how to make sure you are eating the right foods along the way. This diet plan is a bit different compared to what you will find with some of the other options out there, but it is so effective and so easy to use, you will want to jump right in.

 

When you are tired of diet plans not working for you no matter how hard you work, it is time to bring out this book and learn some more about the ketogenic diet!

 

 

 

 

Chapter 1: What is Ketosis?

Ketosis is the main goal that comes with going on the ketogenic diet. It allows your body to stop relying on the carbs that it usually does as an energy source and instead forces the body to start using fat to fuel it. This is a more efficient way of giving the body energy and can help you to feel full and satisfied at the end of the day while still burning a lot of fat and calories and losing weight.

 

In the typical American diet, we take in too many carbs. These are tasty and fill us up, and also give us some energy, but it isn’t long before we come crashing down. The energy is turned into sugar inside the body, which doesn’t burn up very quickly but can quickly leave us feeling like we are really hungry. After a short time, we crave more energy, even though we haven’t really used up all of the energy that we had to start with. This causes us to overeat and can force all of that energy to get stored as body fat and extra weight, which is so bad on the body.

 

As you can see, this is not a very efficient form of energy for the body. There is still energy in the body, and yet we are crashing and trying to take in so much more than we really need. Over time, this can lead to a lot of extra health problems because we are eating more calories, in a form that is basically turning into sugar in the body. It is really hard to turn this cycle off.

 

When you go into ketosis, you are changing this energy source. On this diet, we are drastically reducing the amount of carbs that we will eat to an almost nonexistent level. The body is going to start scrambling around, looking for a new source of the energy so that it can start to work again. But you aren’t going to provide it to the body right away. During these few days, you may feel a little worn down, but things will be better.

 

During this process, you are going to present a new source of energy to the body; the good fats that you are consuming. As the body realizes there aren’t enough carbs around to help it stay strong, it is going to see that extra fat you are consuming, which is all around the body most likely at this time, and will start to use this to keep it up and running. Over time, your body will learn how to use this new energy source to help it function better.

 

Using fat as an energy source is so much better on the body. It is more efficient so you are able to eat less while still feeling full and satisfied overall. As the body adjusts, it is going to not only burn up the fat that you are taking in, but also the stubborn fat that is all around the body, especially in the stomach, so that you can get lean and strong at the same time. This process of having the body use fat, instead of carbs, as a source of energy is called ketosis and it is so wonderful if you are trying to lose weight and want to still feel like you are full and not deprived.

 

This is a simple process that can help your body to naturally burn up the fat that is staying there and being difficult. Think how easy it is to change such a simple part of your diet and you can get rid of all those trouble spots that have been hanging around for years. The ketogenic diet, and the process of ketosis will be able to help make this happen!

 

 

 

 

Chapter 2: Do I Need to Worry About Calories?

When you are on the ketogenic diet, the number of calories you eat is not as important as you would see with the rest of the diet plans out there. You aren’t necessarily restricted to just eating a certain number of calories. Instead, you are going to need to worry about the types of foods you are consuming and work to get the right percentage of macronutrients to meet these requirements.

 

For the most part, the only reason you would need to know the number of calories you are eating each day on the ketogenic diet is so you can make sure the macro percentage is on track. You could choose to pick the right number of calories you should consume each day and then see that the percentages are going to be right by the time you reach the end of your day (sometimes the macros of one meal won’t be even, but it will even out by the end of the day). Then you just strive for this each day, keeping track of the macros rather than worrying about the calories.

 

Another method to use is to pick out each meal and make sure that it is divided up the proper way. With this method, you would make sure that each meal had the right percentage of fats, protein, and carbs you need in each one. This does take a bit more planning because you need to make sure that you are doing all of them in each meal, rather than trying to split them up and making them even by the end (which is a bit easier), but it can help to keep you away from concentrating on the calories you are consuming, so you don’t obsess over this.

 

The most common method you may want to use is to figure out how many calories you would need to eat to lose weight and still feel full and satisfied, and then find out how many of each macronutrient you would need to have each day to stay with the diet. Then you can keep track of your macros through the day and make sure they even up by the end of the day, reaching your goals and staying at the right percentages, even if all of the meals don’t end up being perfect.

 

With this option, let’s pretend that you are able to have 1500 calories a day. You are allowed to have about 5% of your calories come from carbs on this diet which would mean you could eat 84 grams of protein, 19 grams of carbs, and 121 grams of fat each day.

 

You can then go through and keep track of the number of carbs, protein, and fat that you are able to have each day, even if they don’t match up to be exact percentages during each meal. This allows you to concentrate on some of the good foods you are enjoying, rather than focusing so much on how many calories you eat.

 

 

 

Chapter 3: What Should I Eat?

Figuring out what you need to eat while on this diet plan can be one of the hardest parts of getting on the diet plan. You need to make sure you are eating the right foods so your body can go into the process of ketosis. Let’s take a look at some of the foods you are allowed to eat, and some of the ones that you need to avoid if you would like to stick to the ketogenic diet.

 

Foods to eat

 

The list of foods that you are allowed to eat on the ketogenic diet are a bit smaller than what you would find on some of the other diet plans you are used to, but there can still be a good deal of variety present. Some of the foods that you are able to enjoy while on the ketogenic diet include:

 

*
p<>{color:#1C1C1C;}. Fats: There are tons of good fats that you are able to consume to help you get into ketosis. These fats can be found in protein, in milk and dairy products, and in some of the oils that you consume. Make sure that you are taking in the good fats to help your body stay strong and healthy for the long term.

*
p<>{color:#1C1C1C;}. Protein: After the fat consumption, you will need to make sure you are getting plenty of protein into your daily diet. You can find plenty of protein sources from milk, fish, beef, turkey, and chicken, so mixing it up can be a great way to add this into your day.

*
p<>{color:#1C1C1C;}. Fruits and vegetables: When it comes to the carbs you take in each day, make sure the majority of them come from vegetables and fruits so you can get the benefits you need from all those extra vitamins and minerals.

*
p<>{color:#1C1C1C;}. Dairy products: Dairy products are a great way to get some of the fat that you need into the ketogenic diet without being unhealthy or adding in some carbs. You can enjoy some of the dairy products you like, such as yogurt, milk, cheese, and more, as long as you get the full-fat form. The other forms that are skim or low fat often have a lot of extra sugars and carbs in them and it kind of defeats the point. When it comes to yogurts, get the plain variety, or even the Greek yogurt, to ensure that you aren’t getting the bad sugars.

 

These options are going to help you to get some of the results that you want while on the ketogenic diet. It may seem like it is a hard diet to follow in the beginning, but over time, and with a little bit of work, you will be able to see the amazing results while still being able to enjoy a lot of great foods all at the same time.

 

Foods to avoid

 

There are a number of foods you will need to avoid if you would like to see success with the ketogenic diet. Some of the foods that you should avoid if you want to stay in the process of ketosis include:

 

*
p<>{color:#1C1C1C;}. Bread, pasta, and pizza: These are high in the kind of carbs you should be avoiding while on this diet. Just a little bit is going to send you over your allowance. If you can find some low carb options, you can do this on occasion, but going with some other options is better. For example, zucchini noodles are low carb and can allow you to still enjoy some of the pasta dishes that you really like.

*
p<>{color:#1C1C1C;}. Baked goods: All the baked goods you enjoy are most likely off the carb intake you are allowed to have. In addition to the carbs you will take in, you have to be careful about all the sugars that are in it as well. Options like pies, cakes, brownies, cookies, and more should be avoided.

*
p<>{color:#1C1C1C;}. Processed foods: These are the foods that are premade in a box or found in the freezer section of your local store. They may sound good, but the bad fats, sugars, carbs, and calories in them are going to throw you right out of ketosis. You can make a lot of these meals at home to save money, and with a few little changes, you will be able to enjoy a tasty ketogenic meal.

*
p<>{color:#1C1C1C;}. Fast foods: If you want to stay on the ketogenic diet, you will need to avoid going out to eat. There are very few restaurants that are going to serve the right kinds of foods to help you to stay in ketosis. If you do go out, stick with just meat and vegetable entrees and avoid the breading and many of the sides.

*
p<>{color:#1C1C1C;}. Be careful with fruits and vegetables: These do contain a fair number of carbs of their own, so you should be careful when you are consuming them. While this should be your main source of carbs on the diet so that you can get some of the good nutrients out of them, you will need to watch out and choose ones, like berries which are lower in carbs, for your overall health.

 

Figuring out what you are going to eat when you are on the ketogenic diet can sometimes be confusing. But with the help of this information, you should be able to make some of the smart choices that you need to in order to go into ketosis and really see the weight loss that you want.

 

 

 

 

Chapter 4: Why Nutritional Information Matters

The nutritional information that you take in on the ketogenic diet is really important; more important than you are going to find in some of the other diet plans that you are on. For these, they focus more on the calories you take in rather than what kind of nutrients you consume. But when it comes to the ketogenic diet, you need to make sure that you are consuming the right amount of nutrition the whole time, or you could knock your body out of ketosis and lose all the benefits that you get from using fat instead of carbs as your energy source. Keeping the percentages on track the whole time will ensure you keep the benefits.

 

There are three main nutrients that you need to focus on when it comes to the ketogenic diet. Fat, protein, and carbs are important to helping you get the right nutrition, but you need to make sure that you are taking them in the right amounts. For example, you are going to have a hard time staying on the ketogenic diet if you eat too many carbs throughout this process. Let’s take a look at each of these nutrients, and how each of them are going to work to help you lose the weight that you want.

 

First, comes the fats that you should eat. You should make sure that the majority of our nutrition comes from fats. This means that you should take in about 75 to 80 percent of your daily calories from fats each day to help your body rely on this as its energy source rather than the carbs. This is quite a bit more than you are used to in the past, but it will help to make sure your body is still getting the energy source it needs.

 

You do need to be careful about the fats you take in. Yes, you are supposed to take in more fats than other nutrients, but you need to be careful you aren’t taking in the bad fats, like saturated fats. These are going to increase your cholesterol levels and can make you sick and unhealthy, and it doesn’t provide any good benefits you need, which can make things difficult. On the other hand, there are lots of good fats that you can consume which will help you to fill up and feel good, help with your energy levels, and will really help you stay healthy while losing all the weight you want.

 

The next nutrient that you need to take in is the protein. There are a lot of good sources of protein which can also provide you with some of the healthy fats you need, and will give you some other fantastic nutrients to make your body healthy. You should stick with options like ground beef, bacon, chicken, and fish. On this diet plan, you should take in about 15 to 20 percent of your calories from protein (depending on how much fat you take in each day) to help keep your muscles nice and strong.

 

And finally, you need to be careful about the number of carbs you take in. You want to severely limit the carb intake, which forces the body to stop using carbs as its primary source of energy. If there are hardly any carbs in the diet, the body is forced to start using the fat instead, and this will get you the results you would like out of this diet. It is recommended that you take in about 5 percent of your calories from carbs each day to keep the amount low and to ensure that you are going to stay in ketosis. When it comes to picking out the carbs you take in, it is a good idea to take in plenty of fruits and vegetables so that you can get some of the extra vitamins and minerals that you need to help you to stay healthy.

 

In addition to worrying about some of these nutritional parts of your diet, you should make sure you are getting the vitamins and minerals you need to stay healthy. The fruits and vegetables you eat on this diet plan can help with this, but you may be surprised at how many nutrients are in the protein and fat sources, too! You won’t need to worry about this as long as you eat a large variety of different foods.

 

It is really important to make sure that you get all the nutrients right when you are on the ketogenic diet. If you start to take on too many carbs each day, for example, the body is going to revert out of ketosis and will want to use the carbs as a way to help get the energy that you need. You can work on making meal plans in order to make this easier to figure out ahead of time, rather than trying to do it all at the last minute. When you are able to keep the percentages of carbs, fats, and protein in order, you will have a much better time getting the results that you want out of this diet.

 

 

 

 

Chapter 5: Exercising and the Ketogenic Diet

Whenever you go on a new diet plan, you need to make sure that you get in some exercise to help you out. This helps you to burn more calories, as well as some of the extra fat hanging around, so you can lose the weight even faster than ever before. Add in all the heart health benefits and the other health positives that come when you take in plenty of exercise, and you are sure to want to add in exercise to your daily life.

 

When you first get started on the ketogenic diet, you are going to notice that you are much more tiered than usual. You may be dragging a bit as your body gets used to the idea that it needs to rely on the fat that you are consuming rather than all the carbs. During this short transition period, you will notice that the body is sluggish because you are cutting out the normal energy source and it hasn’t been able to switch over to using the fat. During these first few days, you should consider taking it easy and not overdoing it. If you feel like working out, go ahead, but if you feel tired, you can just take a break while you are getting used to the new system.

 

Once the body has switched over to using the fat as an energy source rather than the carbs, you are going to see a huge increase in the amount of energy that you have; even more than you had before the new diet plan. You are going to be able to make it through the day, move around a lot, and even get in a tough workout while still feeling good at the end of the day.

 

When you get to this point of the diet plan, it is a good idea for you to start working out as well. Not only will the new foods that you are eating on the ketogenic diet, which will help you to burn up the belly fat, but also when you get started with a good workout plan, you are able to burn off the fat faster than ever before. You will not have to do too much extra, but you will find that adding just a little bit to your routine can speed up the process.

 

There are many different types of workouts you can do. Cardio is one of the first because it helps you to get the heart rate up and makes the heart stronger. It also helps to burn off more calories as well as the bad stuff from the carbs, so that you can go into ketosis faster and stay in there longer. You should do cardio exercises a few times a week at least for about 30 minutes. Cardio includes things like running, walking, jogging, Zumba, kickboxing, stair steps, CrossFit, jumping jacks and more. If it gets your heart rate up, its cardio. Remember though, you may feel extra tired so take it easy for a while at first. You may normally be a runner, but should maybe walk for a while until your energy is back up. Keep in mind that if you are an intense cardio workout person and spend hours doing cardio at the gym each day, you may need to increase the carb intake just a bit to help you to not get sick.

 

Many people who go on the ketogenic diet, or one that is similar to it, will do so in order to work on strength training. Regardless of whether you are trying to build lean muscle or just trying to lose weight, adding in some weight training is going to make all the difference in your end results. This can burn off more of that pesky fat that won’t go away and helps you to build some great muscle that makes you look amazing. Add this into the mix a few times a week as well.

 

On those days when you are taking a break, it is a good idea to spend at least some of your time doing stretching. This may not burn as many calories and such as the others, but it will ensure that you are taking care of the muscles and that you aren’t going to cause injuries to your body that are unintended.

 

Adding in some exercise to your routine is a great way to ensure you are taking good care of your body and giving it the extra care that it needs. When you are trying to lose weight, you will find that exercise can make the results show up much faster than before and even if not, you are going to enjoy the heart benefits, as well as the other positives for your health, that come from being on a good workout. Make sure to check out some of the best exercise programs in all the categories and see what difference it can make.

 

 

 

 

Chapter 6: Issues You May Face

 

There are many roadblocks you may face when it comes to being on the ketogenic diet. It is a great diet that can show you results in no time, but sometimes it is a bit hard and can make you wonder if you will be able to keep up with it for the long term. Some of the most common things that you may experience include:

 

*
p<>{color:#1C1C1C;}. Feeling low on energy: During the first few weeks of being on the ketogenic diet, you may feel like you are low on energy. This is because the body is trying to get used to not using carbs as the main energy source and instead using the fats. Once it switches over to ketosis, things will get easier, and you will have more energy than ever before. The better you are at restricting your carbs, the quicker it will be to get through this part. It’s okay to feel tired, and when you do, its okay to take it easy. Understand even small tasks like emptying the dishwasher may make you feel tiered and even get y9our heart rate up. Count it as exercise! And don’t be too hard on yourself.

*
p<>{color:#1C1C1C;}. Hard to find recipes: Some people claim that it is difficult to find recipes that are realistic and sustainable. You should find some good favorites and stick with them. There are a number of recipe books just for the ketogenic diet, and you can also change around some of your old favorite recipes as well. It may take a bit of hunting but it is well worth the effort.

*
p<>{color:#1C1C1C;}. More expensive: To some, this diet plan is going to seem more expensive than others because you are purchasing more meats and good foods. Yes, it is going to cost more than eating in the freezer section and eating all the foods that are bad for you, but you can find deals, discounts, and coupons to make this more affordable. Buying in bulk is often helpful and choosing cheaper options is a good idea as well. Try tilapia instead of salmon, or chicken instead of steak (unless they are on sale of course!)

*
p<>{color:#1C1C1C;}. Sticking with it: All diet plans are hard to follow sometimes. You want to cheat and go off the diet or have something that may not be the best. But when it comes to the ketogenic diet, you really need to be careful because eating too many carbs just one time can take you out of the ketosis process. Learn how to make healthy substitutes so you can continue to see the results. There are many great options for substitutes you can opt for. Truvia and Stevia are wonderful sugar substitutes you can bake with and everything. You can even make brownies with chocolate protein powder instead of cocoa.

 

The ketogenic diet is just like some of the other diet plans in that there are challenges that you are going to have to face on occasion. But when you learn how to fight these challenges and get them to work for you, it becomes easier than ever before to see the good results.

 

 

 

Conclusion

The ketogenic diet is one of the best diet plans you can choose to go on. It has some rules that are different than what you may be used to in the past, but you are going to really love all of the results. Instead of limiting the fats like other diets ask you to do, it is going to ask you to really limit the carbs and focus most of your calories on the good fats to give your body tons of energy and helps you to lose weight.

 

This guidebook is meant to help you get some of the information that you need in order to really see the ketogenic diet work. You are going to find that changing your mindset about some of the foods that you are allowed to eat, since this diet is different compared to what you have heard your whole life, but you will see results almost right away and it is so worth it! Make sure to follow this guidebook to learn some of the basic rules that you need in order to get the most out of the ketogenic diet.

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Ketogenic Diet: A Healthy Beginners Guide To The Ketogenic Diet And Other Health

Discover The Ketogenic Diet And Start Eating Healthy And Feeling Healthy For Life The ketogenic diet is one of the best ones that you can pick when it is time to start losing weight in a healthy and fulfilling way. If you have tried to lose weight for a long time and feel like nothing else has worked the way you would like, it is time to bring out the ketogenic diet and see what it can do for you. The ketogenic diet makes a lot of sense to people who have been struggling with weight loss for a long time. They like the idea of being able to cut out many of the carbs, which give them a temporary high and then leave them crashing. They also like how they are able to reintroduce some of their old favorite foods back into the mix. This guidebook is going to give you a short introduction on how the ketogenic diet works, what ketosis is all about, whether you need to worry about the calories with this diet, and even how to make sure you are eating the right foods along the way. This diet plan is a bit different compared to what you will find with some of the other options out there, but it is so effective and so easy to use, you will want to jump right in. When you are tired of diet plans not working for you no matter how hard you work, it is time to bring out this book and learn some more about the ketogenic diet! Take action today. Are you ready for the journey?

  • Author: Randomusername
  • Published: 2017-05-16 21:35:10
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Ketogenic Diet: A Healthy Beginners Guide To The Ketogenic Diet And Other Health Ketogenic Diet: A Healthy Beginners Guide To The Ketogenic Diet And Other Health