Keto Diet - step-by-step guide for beginners

 Keto Diet - step-by-step guide for beginners

Keto Diet - step-by-step guide for beginners
Keto Diet - step-by-step guide for beginners

The keto diet or the ketogenic diet is a low-carb, high-fat diet that offers several health benefits.

Over 20 studies show that this type of diet can help you lose weight and improve your health.

The ketogenic diet may have benefits against diabetes, cancer, epilepsy and Alzheimer's disease.

Here's a step-by-step guide for beginners to the keto diet:

What is the ketogenic diet or keto diet?

The ketogenic diet is a low-carb, high-fat diet that has many similarities to the Atkins Diet with low-carb diets.


It involves drastically reducing the intake of carbohydrates and replacing them with fats.

This reduction in carbohydrates puts your body into a metabolic state called ketosis, or ketosis.

When this happens, your body becomes incredibly effective at burning fat for energy.

It also turns fats into ketones in the liver, which can provide energy for the brain.

The ketogenic diet can cause significant drops in blood sugar and insulin levels, along with an increase in ketones.

“Keto Diet is a low-carbohydrate diet rich in fats, which lowers sugar and insulin levels in the blood, and shifts the body's metabolism away from carbohydrates towards fats and ketones.”

The different types of keto diet: 

There are several types of keto diet, including:
  • The Standard Keto Diet SKD: It is a low-carb, moderate-protein, and high-fat diet. It usually contains 75% fat, 20% protein and only 5% carbohydrates.
  • Keto Diet CKD: This diet includes periods of high-carb meals, such as 5 days keto diet followed by 2 carbohydrate days.
  • Keto Diet TKD: This diet allows you to add carbohydrates as long as you are exercising.
  • The keto diet is high in protein: It contains more protein. It's often 60% fat, 35% protein, and 5% carbohydrates.
The information in this article applies mostly to the standard SKD ketogenic diet, although many of the same principles also apply to other types of ketogenic diets.

Keto Diet Can Help You Lose Weight:

The keto diet is an effective way to lose weight and reduce disease factors.

In fact, research shows keto diets are very superior to the often recommended fat-lowering diets.

Weight loss

The keto diet is rich in foods, so you can lose weight without counting calories or tracking food intake.

One study found that people who follow a keto diet lose 2.2 times more weight than people who eat a low-fat, calorie-restricted diet. Their triglyceride and cholesterol levels also improved.

Another study found that people on the ketogenic diet lost three times their weight compared to the diet recommended by Diabetes UK.

There are several reasons why the keto diet is superior to the low-fat diet, as it provides many benefits.

Increasing ketones, lowering blood sugar levels, and increasing insulin sensitivity may also play a major role in the health benefits.

"The keto diet can help you lose much more weight than a low-fat diet. Weight loss often occurs without hunger."

The ketogenic diet and diabetes: 

Diabetes is characterized by changes in metabolism, high blood sugar, and impaired insulin function.

The keto diet can help you lose excess fats, which are closely related to diabetes and metabolic syndrome.

One study found that the keto diet improved insulin sensitivity by a whopping 75%.

Another study in people with type 2 diabetes found that 7 of the 21 participants were able to stop using all diabetes medications.


In another study, the keto group lost 24.4 pounds (11.1 kg), compared to 15.2 pounds (6.9 kg) in the higher carbohydrate group.

In addition, 95.2% of the keto group were able to stop or reduce diabetes medication, compared with 62% in the high-carb group.
“Keto Diet can boost insulin sensitivity and cause fat loss, leading to significant health benefits for people with diabetes.”

Other health benefits of keto diet: 

The keto diet actually originated as a tool for treating neurodegenerative diseases such as epilepsy.

Studies have now shown that the diet can have benefits for a wide range of different health conditions:
  • Heart disease: Keto Diet can improve body fat levels, HDL cholesterol levels, blood pressure and blood sugar.
  • cancer: The keto diet is currently used to treat several types of cancer and to slow tumor growth.
  • Alzheimer's disease:The keto diet may reduce symptoms of Alzheimer's disease and slow its progression.
  • Epilepsy:Research has shown that the ketogenic diet can significantly reduce seizures in children.
  • Parkinson's disease:One study found that the keto diet helped improve symptoms of Parkinson's disease.
  • Polycystic ovary syndrome:The keto diet can help reduce insulin levels, which may play a major role in polycystic ovary syndrome.
  • Brain injuries:One animal study found that the ketogenic diet can reduce concussions and aid recovery after a brain injury.
  • acne:Lower insulin levels and eating less sugar or processed foods may help improve acne.
  • However, keep in mind that research into many of these areas is not yet conclusive.
"The keto diet may provide many health benefits, especially diseases related to metabolism, nervousness or insulin."

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