Ultimate Guide To Why The Ketogenic Diet – A Keto Guide for Beginners
Table of Contents
This is the ultimate guide to why the ketogenic diet could support your health needs. Plus this keto guide is great for beginners.
Why Follow The Keto or Ketogenic Diet?
For me, this was a journey of discovery,
After being diagnosed with a chronic illness I started searching and researching for an option that could help me heal my body and reduce my need for chemotherapy.
I had spent many years in the health and wellness industry and whole heartily believed in the power of holistic healing.
During this journey of discovery, I found some incredible people who had healed and reduced life-threatening diseases and some cancers to go on to live a powerful, rewarding life without the need for ongoing treatment.
Using a holistic approach to healing.
I just didn’t know what.
After almost a year of searching, and study.
I kept coming across many different research reports of the Ketogenic diet and how it has helped improve and heal many from epilepsy, diabetes, and some cancers.
This is where my obsession with the Ketogenic Diet began.
Here are some possible benefits of a Ketogenic Diet.
Weight Loss and Obesity
Control Blood Sugar
Blood Pressure
Mental Focus
Autoimmune Disease
Increased Energy
Epilepsy
Anxiety and Depression
Cholesterol
Insulin Resistance
Type II Diabetes.
Hormone Balanced For Women
Acne
Cancer
Ultimate Guide To Why The Ketogenic Diet – A Keto Guide for Beginners
We live in a confusing world of excess information, I know many women struggle to find a path of empowerment in their own health.
Unfortunately,
it doesn’t help when many doctors only concentrate on the symptoms and don’t look at the cause of an issue.
Often prescribing more and more medication that has unfortunate side effects…short and long-term.
These doctors very seldom will recommend nutrition as a tool.
And,
people often don’t know to ask, if what medication they are being prescribed will actually FIX the issue or if the medication is just putting a band-aid on the symptoms.
I’m not saying modern medication or treatments are bad…far from it, the advancements are incredible.
What I am saying is we need to look at the cause and effect of our actions and be responsible for our own health.
Reducing the possibility of life-threatening illnesses, long-term pain, and discomfort.
What is the Keto or Ketogenic Diet
A keto diet is also known as the ketogenic diet, low-carb diet, and or low-carb high-fat diet (LCHF). It is well known for being a low-carb diet, where the body produces ketones in the liver to be used as energy.
When we eat foods high in carbs, our body will produce glucose and insulin.
Glucose is the easiest molecule for your body to convert and use as energy.
Insulin is produced to process the glucose in your bloodstream by taking it around the body.
The ketogenic diet has become so popular these days and there are lots of gurus talking about it.
Especially about weight loss and how many people are achieving incredible FAST results of body transformations.
In the media, it’s common to see messages like…You can eat and enjoy greasy meats on keto.
You need to consume a limited amount of carbs, yet you’ll not experience the negative effects of other calories restrictive eating regimens,
This is because your body is more satiated when a ketogenic lifestyle.
What is Ketosis?
Ketosis is a process that happens when your body doesn’t have enough carbohydrates to burn for energy.
Instead, it burns fat and makes things called ketones, which it can use for fuel.
For your body to get fat adjusted, it MUST be in ketosis for a period of time.
Ketosis powers the body to consume its fat stores for fuel.
This fat consumption is the principal benefit of why the keto diet is great for weight reduction.
This way we can easily use our own fat stores as fuel.
Are There Different Types Of The Ketogenic Diet?
Yes, there are about 10 different versions of the ketogenic diet. The most common are:
The standard ketogenic diet (SKD): This is a very low-carb, moderate protein, and high-fat diet. This is the most common approach to keto and involves sourcing 75 percent of calories from fat, 20 percent from protein, and 5 percent from carbs. This method is best for people looking to accelerate their weight loss and tap into the other reported health benefits.
The cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days. You’ll be cycling in and out of keto. The point of keto cycling is to make it easier for someone to follow.
The targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts. The idea is that you’ll have just enough carbs to fuel your workout and still be able to return to ketosis easily after.
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% carbs. This is for those who need protein to help protect muscle mass, like bodybuilders and older people who need to prevent muscle breakdown
The Lazy Keto Diet. The purpose of the so-called “lazy keto” diet is to make keto easier to follow. This works for some people because counting calories, macros, fat, and protein intake — for some people too complicated. With Lazy Keto all you track is carbs.
A Mediterranean Keto Diet: Think of Mediterranean keto as a combination of two popular approaches to eating: sticking to standard keto macro amounts, while emphasizing Mediterranean diet elements like fatty fish and olive oil. This is my favorite and highly recommended type of Ketogenic Diet.
Dirty Keto: The difference is that the source of the standard keto macros can come from any kind of food, including highly processed and prepackaged meals. This form of Keto is NOT a recommendation from me, I personally believe that the highly processed, pre-packaged, and toxic oils used in this method are causing more harm than good. Note. When I am talking about Keto or Ketogenic diet I am never referring to a Dirty Keto Method.
Clean Keto: This calls for eating organic, naturally clean food. The opposite of the dirty keto approach. Clean keto is based on sourcing the healthiest versions of foods. That means you’ll look for terms like organic, grass-fed, pasture-raised, and cold-pressed. You’ll also lean heavily towards whole plant foods. This is also a favorite of mine and a highly recommended type of the Ketogenic Diet, very similar to the Mediterranean Keto Diet
Starting A Keto Diet.
Accomplishing ketosis and keeping up is actually quite difficult if not focused and educated on your nutrition.
But, once you understand the basic principles it becomes easy to follow…especially when you start to feel the benefits that it can help with.
I personally found the first few months the most challenging, learning a new method and breaking old eating habits.
After a few times of going in and out of ketosis during the first few months, I defiantly notice the benefits on my body when I was following a ketogenic diet closely.
My energy levels improved and were consistently better,
My blood results were improving,
My headaches disappeared,
My muscles seemed to recover better from my workouts.
My hormones were better, I didn’t have any painful period cramps
My overall mindset was calmer and I wasn’t experiencing any anxiety or depression.
My Abs came back and I lost weight, and without hours of exercise.
I just felt better…
These are just a few of my personal results. I know everyone is different and I’m not guaranteeing this will be your results, but I have seen others achieve great results of sustainable weight loss and many health benefits too.
How To Start A Ketogenic Diet.
To start a keto diet, you will want to plan.
That means having a viable diet plan ready and waiting especially when you are starting…remember this is a method of eating that you are not familiar with.
Don’t beat yourself up, it may take a few goes of trying and a bit of learning to have this method of eating as a lifestyle.
So, let’s get started.
What you eat depends on how fast you want to get into a ketogenic state (ketosis).
The more restrictive you are on your carbohydrates (less than 25g net carbs per day), the faster you will enter ketosis.
Try to remember that keto is high in fat, moderate in protein, and very low in carbs. Your nutrient intake should be something around 70% fats, 25% protein, and 5% carbohydrate.
Protein should always be consumed as needed with fat filling in the remainder of the calories in your day.
Ketogenic Diet Foods.
You want to keep your carbohydrates limited, coming mostly from vegetables, nuts, and dairy.
Don’t eat any refined carbohydrates such as wheat (bread, pasta, cereals), starch (potatoes, beans, legumes), or high-sugar fruits.
The small exceptions to fruit intake are avocados and berries which can be consumed in moderation.
Enjoy Carbohydrates on a Ketogenic Diet
Dark green and leafy vegetables are always the best choice for carbohydrates. Most of your meals should be a protein with vegetables, and an extra side of fat.
For example; Chicken thighs basted in olive oil, with broccoli and cheese. Steak topped with a knob of butter, and a side of spinach sauteed in olive oil.
If you’re still confused about what a net carb is, don’t worry – I’ll explain further. Let’s say for example you want to eat some broccoli (1 cup) – one of my favorite keto vegetables out there.
There are a total of 6g of carbohydrates in 1 cup.
There’s also 2g of fiber in 1 cup.
So, we take the 6g (total carbs) and subtract the 2g (dietary fiber).
This will give us our net carbs of 4g.
Top Foods To Avoid Or Limit On A Low-Carb Diet.
Starchy vegetables
Pasta
Cereal
Beer
Sweetened yogurt
Juice
Top Low-Carb Foods To Eat
lean meats, such as sirloin, chicken breast, or pork.
fish.
eggs.
leafy green vegetables.
cauliflower and broccoli.
nuts and seeds, including nut butter.
oils, such as coconut oil, olive oil, and rapeseed oil.
some fruit, such as apples, blueberries, and strawberries.
Good examples of carb keto diet foods:
Tomatoes
Eggplant
Asparagus
Broccoli
Cauliflower
Spinach
Green Beans
Cucumber
Bell peppers
Kale
Zucchini
Celery
Brussels sprouts
Good examples of protein keto diet foods:
Chicken, dark meat if possible
Turkey, dark meat if possible
Venison
Beef
Salmon
Sardines
Tuna
Shrimp
Pork
Lamb
Eggs
Natural cheeses
Unsweetened, whole milk plain Greek yogurt
Whole milk ricotta cheese
Whole milk cottage cheese
*Opt for organic, pasture-raised, and grass-fed, if possible, meat and poultry
Good examples of fat keto diet foods:
Olive oil
Avocado oil
Olives
Avocados
Flaxseeds
Chia seeds
Pumpkin seeds
Sesame seeds
Hemp hearts
Coconuts
Nuts
Natural, no-sugar-added nut butter
What is Keto Flu?
First,
The keto flu is not the true flu, but rather a collection of symptoms that can feel similar to the flu or bad cold.
For example; Headache, foggy brain, fatigue, irritability, nausea, difficulty sleeping, and constipation are just some of the symptoms some people experience.
Many people suffer from the keto flu and it often happens when you quickly jump into a keto diet.
You usually will start to feel symptoms 3-7 days into fully starting the keto diet.
The keto flu is your body basically feeling the symptoms of “withdrawal” from carbs. Your body goes through changes when it switches from burning glucose to burning fat.
Remember, your body has to go through a process to use ketones as an energy source. It’s so used to burning carbs for energy. This is only for a few days and will pass.
Depending on your previous intake of carbohydrates and high sugary food will depend on your symptoms.
Everyone is different, I personally didn’t feel any effects because my diet was already clean and low in sugars.
Ultimate Guide To Why The Ketogenic Diet – A Keto Guide for Beginners
During my own journey of discovery and improvements in health, I have found there are a lot of common denominators with many of the below diseases and illnesses.
The reduction or elimination of Processed Foods and Toxic Oils is one of the main benefits for all health needs.
Heavily processed foods often include unhealthy levels of added sugar, sodium, and unhealthy fats.
These ingredients make the food we eat taste better, but too much of them leads to serious health issues like obesity, heart disease, high blood pressure, diabetes, and some cancers.
Plus they are lacking in nutritional value.
This is where the Clean Keto or Mediterranean Keto Diet can excel. Eating lots of whole foods and the healthiest versions of these foods like organic, grass-fed, pasture-raised, and cold-pressed.
Numerous benefits have been shown when someone is on the keto diet: from weight loss and increased energy levels to therapeutic medical applications.
Below, you’ll find a list of health concerns that could benefit from a ketogenic diet.
Note. Please consult with a physician or other healthcare professional regarding any medical or health related diagnosis or treatment options.
Health Benefits of a Ketogenic Diet
The Ketogenic Diet is regaining traction in mainstream society and among many doctors, nutritionists, and researchers.
They are beginning to look more closely at the keto diet for its ability to mitigate the symptoms of many disorders, including neurodegenerative diseases, obesity, diabetes, cancer, and even some autoimmune conditions.
Let’s take a look,
Weight Loss and Obesity
Obesity is a complex disease involving an excessive amount of body fat.
Obesity isn’t just a cosmetic concern.
It is a medical problem that increases the risk of other diseases and health problems, such as heart disease, diabetes, high blood pressure, and certain cancers.
Keto naturally lowers blood sugar levels due to the type of foods you eat.
Studies even show that the ketogenic diet is a more effective way to manage and prevent diabetes compared to low-calorie diets.
If you’re pre-diabetic or have Type II diabetes, you could consider a ketogenic diet.
Studies show that low-carb diets can effectively manage type 1 and type 2 diabetes.
Low-carb diets like Keto have been shown to improve blood sugar management, decrease medication needs, and reduce the risk of diabetic complications.
Blood Pressure
It may be the most effective thing for lowering your blood pressure naturally.
In some cases, it may even normalize your blood pressure completely.
Following a keto diet seems to decrease blood pressure more than any other diet that has been studied.
A low-carbohydrate diet incorporating fats from olive oil along with vegetables and fish characteristic of the Mediterranean Keto Diet may be the best diet for lowering blood pressure.
Some blood pressure issues are associated with excess weight, which is a bonus since keto tends to lead to weight loss.
A diet is an effective tool in managing hypertension.
Mental Focus
Many people use the ketogenic diet specifically for increased mental performance.
Ketones are a great source of fuel for the brain. When you lower your carb intake, you avoid big spikes in blood sugar.
Improving focus and concentration.
Studies show that an increased intake of fatty acids can have impacting benefits on our brain’s function.
Whether you’re suffering from poor energy, reduced mental clarity, or trouble focusing, ketosis may improve symptoms by reducing oxidative stress in the brain.
Gives your neurons more energy, and boosts neurotransmitters that benefit mental health and function.
This is one of the benefits I personally experienced.
Autoimmune Disease
There is strong reason to believe a ketogenic diet may be helpful in certain autoimmune diseases, but human studies are lacking.
The keto diet reduces inflammation and modulates the immune response.
It could be an effective tool for reversing symptoms of autoimmunity.
Ketogenic diets also increase glutathione levels, which is your body’s most powerful detoxifier. Unfortunately, people with autoimmunity are notoriously low in glutathione.
Following the right diet could help ease pain and reduce some of the symptoms of autoimmune diseases.
It’s not a cure but a way of managing some of the side effects of an autoimmune disease.
Try to avoid caffeine, alcohol, sugar, grains, dairy, and red meat, and focus on low-sugarfruits, vegetables, healthy fats, and fish which is a description of a ketogenic diet.
Anxiety and Depression
Since 2005 rates of depression in the US have increased significantly.
A low-carbohydrate diet incorporating fats from olive oil along with vegetables and fish characteristic of the Mediterranean Keto Diet or Clean Keto Diet may be an option for naturally improved mental health.
Increased Energy
By giving your body a better and more reliable energy source, you will feel more energized during the day.
Fats are shown to be the most effective molecule to burn as fuel.
This is the main reason I started Keto…suffering from Chronic Fatigue I needed to find a solution.
The benefits I personally have received in an increase in energy have been amazing.
How?
When you are following a Ketogenic Diet your body runs on Ketones.
ketones serve as an alternative energy source to maintain normal brain cell metabolism.
Once you are fat-adapted is when you may feel an increase in energy.
This is because Ketones may be an even more efficient fuel than glucose, providing more energy
Epilepsy
The ketogenic diet has been used since the early 1900s to treat epilepsy successfully.
It is still one of the most widely used therapies for children who have uncontrolled epilepsy today.
One of the main benefits of the ketogenic diet and epilepsy is that it allows fewer medications to be used while still offering excellent control.
Cholesterol
A keto diet has been shown to improve triglyceride levels and cholesterol levels most associated with arterial buildup.
More specifically low-carb, high-fat diets show a dramatic increase in HDL (HDL = Good Cholesterol) and a decrease in LDL (LDL Bad Cholesterol) particle concentration compared to low-fat diets.
The ketogenic diet is generally healthful for most people and can even help lower cholesterol levels in the long term.
However, some people may need to adjust their keto diet to avoid raising their cholesterol levels
To help reduce Cholesterol eat LDL-lowering keto-friendly foods.
These low-carb plant foods may help lower cholesterol levels somewhat:
Avocado: An analysis of 10 studies found that eating avocados on a regular basis led to a significant decrease in LDL cholesterol.
Green vegetables: Dark leafy greens and cruciferous vegetables bind to bile acids, which are excreted as waste rather than reabsorbed in the gut, ultimately resulting in slightly lower blood cholesterol. To maximize this effect, you may want to steam your greens rather than eat them raw.
Cocoa and dark chocolate: In addition to lowering LDL cholesterol, cocoa and dark chocolate might help protect LDL from becoming oxidized or damaged.
To avoid unnecessary sugar intake, you may want to choose chocolate that contains at least 85% cocoa.
Nuts and seeds: Nuts and seeds are rich in fiber and monounsaturated fats, which can help lower cholesterol. One analysis of 25 studies found that eating two servings of nuts per day reduced LDL cholesterol by an average of 7%.
Eat foods higher in unsaturated fats instead of saturated fats: Foods higher in unsaturated fats include fats like olive oil, fatty fish, and avocados.
Insulin Resistance and Type II Diabetes.
Insulin resistance is extremely common today but most people are unaware of the problem until they develop serious chronic health issues.
Insulin resistance is when cells in your muscles, fat, and liver don’t respond well to insulin and can’t use glucose from your blood for energy
What is the main cause of insulin resistance?
It is well established that Obesity (being significantly overweight and having belly fat), an inactive lifestyle, and a diet high in carbohydrates are the primary causes of insulin resistance.
The ketogenic diet may improve blood glucose (sugar) levels while also reducing the need for insulin.
Reducing high-glucose carbohydrate food intake reduces the amount of insulin circulating in the body and this works to reduce insulin resistance.
Insulin resistance can lead to type II diabetes if left unmanaged.
There has been a lot of research showing that a low-carb, ketogenic diet can help people lower their insulin levels to healthy ranges.
Even if you’re athletic, you can benefit from insulin optimization on keto by eating foods high in omega-3 fatty acids.
Hormone Balanced For Women
This is something I write about a lot. A Ketogenic diet can help with hormone imbalances by improving insulin performance.
I have personally experienced this and I have met many other women who have had amazing results in resetting their hormonal imbalances using a Ketogenic Diet.
In females, the main sex hormones are estrogen and progesterone.
The production of these hormones mainly occurs in the ovaries, adrenal glands, and, during pregnancy, the placenta.
Female sex hormones also influence body weight, hair growth, and bone and muscle growth.
Signs or symptoms of a hormonal imbalance
weight gain.
a hump of fat between the shoulders.
unexplained, and sometimes sudden, weight loss.
fatigue.
muscle weakness.
muscle aches, tenderness, and stiffness.
pain, stiffness, or swelling in your joints.
increased or decreased heart rate.
How does a Keto diet help with Hormones Imbalances?
One of the benefits of keto is the “good” fats that you consume, they support hormone production and maintain hormone balance because they are the building blocks for estrogen, progesterone, and testosterone.
We’ve been told to watch our fat intake for far too long,
and,
from this constant messaging of ‘Fat is Bad’ for the past few decades, we have slashed fat in favor of carbohydrates.
This was a mistake, and I personally along with many other experts…believe this low-fat movement has contributed to the hormonal challenges many women face today.
Also, when you follow a ketogenic diet you eliminate highly processed including unhealthy levels of added sugar, sodium, and unhealthy fats from your diet.
This is always good for our health and hormones.
PCOS
Women with PCOS often have higher levels of male hormones, also known as androgens, and insulin resistance (IR) which drives the phenotype of this disorder.
Due to these endocrine problems,
women with PCOS often have irregular periods, excess hair growth which is distributed in a male pattern on the face and body, obesity as well as an increased risk for type 2 diabetes.
Research shows women with PCOS can benefit from following a low-carbohydrate or low-glycemic index (GI) diet, which can aid in managing weight loss, fertility, and reducing the risk of diabetes.
Recent studies have shown that a low–carbohydrate, ketogenic diet can lead to weight loss and improvements in insulin resistance.
Because weight loss and improving insulin resistance may be beneficial for PCOS.
Eating low carb is one of the most effective treatments that consistently and reliably helps with weight loss, lowers insulin levels, and reverses insulin resistance.
Therefore, a low-carb diet should be considered as an option for any PCOS treatment plan.
Acne
It’s common to experience to see improvements in your skin when you switch to a keto diet.
These changes may take a few weeks, remember when you are changing your eating pattern you are also going through a sort of detox when changing to eating a healthy clean Ketogenic diet.
By limiting the consumption of dairy products, sugar, and fried foods as these foods can clog your pores and make your skin dull and more prone to acne, you will improve the appearance of your skin.
For acne, it may be beneficial to reduce dairy intake and follow a good skin-cleaning regimen.
Why can the Ketogenic Diet help with Acne?
Insulin levels are related to the number of acne lesions.
Eating more whole foods helps to reduce the severity of acne.
Poor Diet definitely plays a role in the incidence and severity of acne.
Important note: You should never, ever delay or avoid conventional medical treatment of cancer in favor of alternative treatment such as the ketogenic diet. You should discuss all treatment options with your healthcare provider.
“This Blog does not provide medical advice It is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Never ignore professional medical advice in seeking treatment because of something you have read. If you think you may have a medical emergency, immediately call your doctor or dial your emergency number.
This post contains affiliate links.”
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Sometimes I use affiliate links. What does that mean? It means that if I’ve used a product or service and liked it, and that product or service has an affiliate program, I sign up for it. Then, when I mention that product or service in one of my blog posts, I link to it using my affiliate link.
Should you buy something resulting from one of those links, I might get a small commission for the referred product. And that is why I wrote this disclosure – to empower you to make an informed decision before clicking on an affiliate link. There should be no question that I feel comfortable with a product or service I refer to because I will only endorse products I truly believe can help empower.
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Hi, I’m Leanne
"As part of my own personal health journey, I discovered what I believe to be the KEY PRINCIPLES to ignite energy, crush cravings, and achieve long-term weight loss and wellness. I hope to inspire and educate you, so you can regain your health and happiness while enjoying delicious meals and sweet treats"
Hello there, You have done an excellent job. I will definitely digg it and personally suggest to my friends. I’m sure they will be benefited from this web site.
thank you so much, I appreciate your kind feedback.
Today, with all the fast way of living that everyone leads, credit cards have a big demand in the economy. Persons out of every area of life are using the credit card and people who aren’t using the card have lined up to apply for even one. Thanks for revealing your ideas on credit cards.