The Beginner’s Guide To Keto and Weight Loss

When it comes to weight loss and fitness, there are countless diets that claim to get the job done. Everyone is looking for a diet that is going to work for them and get them the results they want. However the ketogenic diet has quickly risen to the top among all of these diets, and for good reason.

The ketogenic diet is a low carb, moderate protein, and high fat diet which puts the body into a metabolic state known as ketosis. It’s based around the premise that your body was designed to run more efficiently as a fat burner than a sugar burner. So now that we have an understanding of the basics, let’s dive into the details a bit more.

1. Fat Burner vs Sugar Burner

Most people don’t know that their body’s primary source of energy is sugar. When you eat something that is high in carbs, your body will produce glucose and insulin. After all, glucose the easiest molecule for your body to convert and use as energy. Sounds pretty efficient right? Well, not quite.

The problem with using sugar as a primary energy source is that fats are not needed for energy and therefore are stored. This really becomes a problem when you realize that your body can’t store much excess glucose. So this excess glucose gets converted into fat and stored, which is not good when you are trying to lose weight.

So what’s the solution? That’s where the ketogenic diet comes in. When you lower your intake of carbs, the body begins to look for an alternative energy source and your body enters a metabolic state known as ketosis. When your body is in a state of ketosis, it produces ketones. Ketones occur from the breakdown of fat in the liver. But why aren’t our bodies always breaking down fat in the liver? Well when when your body is producing insulin, the insulin prevents the fat cells from entering the bloodstream so they stay stored in the body.

So when you lower you carb intake, fat cells release the water they are storing and head to the liver. That is the ultimate goal of the ketogenic diet. Basically switching the primary energy source from sugar to fat in order to stimulate weight loss and improve your overall health.

2. The Benefits

When it comes to the benefits of the keto diet, weight loss is just the tip of the iceberg. Here are just a few of the amazing benefits that the ketogenic diet has to offer:

• Weight Loss: The keto diet is one of the most effective and healthy ways to lose weight. Because the ketogenic diet is using body fat as an energy source, your body will begin to burn the unwanted fat causing obvious weight loss benefits. Basically, your body becomes a fat burning machine.
• Increased Energy: Another huge benefit of the keto diet is it’s effect on your energy levels. When your body runs out of glucose, you experience a huge drop in energy because your body has run out of fuel. However, keto helps to provide your body with a more reliable energy source allowing you to feel more energized throughout the day.
• Control Blood Sugar: Keto naturally lowers blood sugar levels due to not eating as many carbs so your body can’t produce glucose. Because of this, keto can be extremely beneficial for those that are pre-diabetic or have Type II diabetes.
• Appetite Control: When eating a diet that is heavy in carbs you can often find yourself hungry a lot sooner than you expected after eating a meal. However fats are more naturally satisfying they end up leaving our bodies in a satiated state for much longer. This means a lot less cravings.

The list of benefits could go on and on, that’s whats so great about the keto diet.

3. What Do I Eat on the Keto Diet?

The keto diet has so many amazing benefits, however it is pretty strict when it comes to what you can eat. Remember, the ketogenic diet is a low-carb, moderate protein, and high-fat diet. However once you find yourself in ketosis, you will find that your usual cravings will disappear anyway.

The good news is there are plenty of alternatives for the things you are used to eating. So what foods should you avoid, and what foods are okay?

Foods To Avoid

• Grains – wheat, corn, rice, cereal
• Sugar – honey, agave, maple syrup
• Fruit – apples, bananas, oranges
• Tubers – potato, yams
• Legumes

Foods To Eat

• Meats – fish, beef, lamb, poultry, egg
• Leafy Greens – spinach, kale
• Above ground vegetables – broccoli, cauliflower
• High fat dairy – hard cheeses, high fat cream, butter
• Nuts and seeds – macadamias, walnuts, sunflower seeds
• Avocado and berries – raspberries, blackberries, and other low glycemic impact berries
• Sweeteners – stevia, erythritol, monk fruit, and other low-carb sweeteners
• Other fats – coconut oil, high-fat salad dressing, saturated fats, etc.

And remember, there are countless amazing keto recipes for pretty much anything you can think of!

The Keto Takeaway

All in all, the keto diet is a great way to lose weight and get healthy. It’s a low-carb, moderate protein, and high-fat diet that comes with many amazing benefits.

Ready to experience the benefits of the keto diet for yourself? Then come join my signature programwhich is described as being: Supportive, Inspiring, Motivating, Upbeat, Educational, Transformative! Keto Mena is a community of people ready to change their lives from a place of lethargy and weight gain to a place of healing where they become healthy and feel happy!

I am a Certified Ketogenic Living Coach and I am ready to help you learn how to do keto the right way. If you have any questions, get in contact with me!

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