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The following article was published in our article directory on August 7, 2020.
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Keto for Dummies

Article Category: Wellness, Fitness and Diet

Author Name: Luis Rodriguez

Ketogenic or keto diet is a high-fat, low-carb diet with many health benefits. A lot of people have followed this diet plan to lose weight and to improve their overall health. Keto diet involves radical reduction of carbohydrate intake with fat as its substitute.
Following the keto diet places your body into a metabolic state known as ketosis. During ketosis, your body becomes efficient in burning fat to be used as energy. In the liver, fat is also processed to turn into ketones, which then supplies energy to the brain.
Keto for Dummies
Here are some basic things to do if you are just beginning to follow the keto diet.
Keep it simple.
Beginners should keep it simple first. Start with a simple framework for your meals like:
Choose a protein � pork, beef, chicken, fish, turkey, eggs, seafood, protein powder, etc.
Choose a low-carb vegetable � broccoli, brussels sprouts, cauliflower, bell peppers, cucumbers, etc.
Add fat � oil, butter, ghee, lard, bacon, cheese, nuts, mayonnaise, etc.
Eliminate temptations.
Your best move is to get rid of the food that you should avoid from your refrigerator and your pantry. It is easier to simply stick to your goal rather than constantly fighting off the temptations of eating food that do not follow keto diet. If you have these on your refrigerator or your panty, get rid of them:
Grains � bread, pasta, wheat, oats, cereal, corn, rice, etc.
Sugar � table sugar, cakes and pastries, ice cream, candies, chocolates, instant juice drinks, soda, etc.
Starchy veggies � parsnips, potatoes, sweet potatoes, etc.
Legumes � chickpeas, lentils, beans, etc.
Fruits that are high in sugar � bananas, oranges, grapes, apples, pineapples.
Low-fat milk and dairy � including cow�s milk, low fat cheese, etc.
Seeds and vegetable oils � corn oil, canola oil, soybean oil, grapeseed, and margarine.
Processed �low-carb� food depending on the ingredients, hence, it is important to read the labels and look for hidden starch, sugar, and artificial ingredients.
Stock up some good stuff into your refrigerator .
As you get rid of some of the food that you should not eat, stock up on food group that are essential to keto diet like:
Healthy fats � like coconut oil, butter oil, avocado oil, etc.
Leafy greens � kale, lettuce, spinach, etc.
Low-carb veggies � those that grow above ground like asparagus, cauliflower, zucchini, etc.
Meat � pork and beef
Poultry � chicken and turkey
Seafood � fish and shellfish
Eggs
Full-fat dairy � heavy cream and cheese
Low-carb fruits � avocados, coconuts, raspberries, etc.
Stock your pantry with essential pantry needs.
Herbs and spices � cinnamon, dill, basil, etc.
Low-carb condiments � mustard, hot sauce, mayonnaise, etc.
Nuts and seeds � sunflower seeds, macadamia nuts, almonds, etc.
Sugar-free sweeteners � allulose, monk fruit, erythritol, etc.
Low-carb flours � coconut flour, almond cloud, flax seed meal, etc.
Sugar-free drinks � water, tea, and coffee.
While there still discussions on the positive effects of keto diet, keto diet enthusiasts and followers continue to attest that this low-carb menu plan can effectively help you lose weight .

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