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    Ketogenic Diet Guide for Beginners: Easy Weight Loss with Plans and Recipes (Keto Cookbook, Complete Lifestyle Plan): Keto Diet Coach
    Ketogenic Diet Guide for Beginners: Easy Weight Loss with Plans and Recipes (Keto Cookbook, Complete Lifestyle Plan): Keto Diet Coach
    Ketogenic Diet Guide for Beginners: Easy Weight Loss with Plans and Recipes (Keto Cookbook, Complete Lifestyle Plan): Keto Diet Coach
    Ebook221 pages1 hour

    Ketogenic Diet Guide for Beginners: Easy Weight Loss with Plans and Recipes (Keto Cookbook, Complete Lifestyle Plan): Keto Diet Coach

    By Sydney Foster

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    About this ebook

    Ketogenic Diet Guide for Beginners

    Easy Weight Loss with Plans and Recipes

    • Do you want to try the ketogenic diet?

    • Are you ready to make a positive lifestyle change?

    • Do you want to get rid of excess weight and feel better?

    In Ketogenic Diet Guide for Beginners: Easy Weight Loss with Plans and Recipes, you'll learn everything you need to know about the ketogenic diet. This book walks you through how to prepare your home for your lifestyle change, what changes you'll need to make other than your diet, and how to start the ketogenic diet. You'll know exactly what to expect, including the keto flu and how to get over it, as well as a two week plan to help ensure success. You'll find many recipes so you can prepare your own meal plan too, as well as tips to help you along the way. There's no reason not to make a positive change in your life and find a happier, healthier you.

    LanguageEnglish
    PublisherCiJiRO Publishing
    Release dateNov 6, 2017
    ISBN9781386150893
    Ketogenic Diet Guide for Beginners: Easy Weight Loss with Plans and Recipes (Keto Cookbook, Complete Lifestyle Plan): Keto Diet Coach

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      Book preview

      Ketogenic Diet Guide for Beginners - Sydney Foster

      Chapter 1: Ketogenic Essentials

      Everyone knows that they need energy, and to get energy you need proteins, fats and carbs. Many people have been conditioned to believe that they depend on glucose that comes from carbs to get the energy they need. Only when your glucose that’s available starts to become depleted will your body start to break down fat in order to draw energy. The ketogenic diet kick starts this process. A ketogenic diet rarely has any calorie restrictions, and it’s a satiating diet because of it. Since this diet keeps you from feeling hungry, your calorie count will naturally fall in line.

      Benefits of the Keto Diet

      The ketogenic diet, often referred to as the keto diet, has many benefits other than simply turning your body into a fat burning machine.

      Appetite Control: The best part about this diet is that you won’t be hungry. Your appetite will be regulated and controlled, so you can kiss those hunger pangs goodbye.

      Mental Clarity: With a healthy diet, you’ll get the nutrients you need in order to increase your mental capabilities.

      Lowered Inflammation: Many people won’t realize that most of the inflammation they have stems from the food that they eat. With the right diet, you can kiss the inflammation goodbye.

      Stable Blood Sugar: Unstable blood sugar levels only leads to health concerns, but with the keto diet you won’t have this issue.

      No Heartburn: If you are a frequent heart burn sufferer, a keto diet can help with this too.

      Fat burning & Weight Loss: This is the most obvious benefit of the keto diet. It makes your body attack the fat to break it down for energy, resulting in the weight loss that you’re looking for.

      You’ll only gain these benefits if you stick with the keto diet. You can’t take shortcuts, and you certainly can’t have cheat days or breaks. Otherwise you will no longer be in ketosis which is what is causing your fat to burn off.

      What Is Ketosis?

      You know that ketosis is the state your body has to be in to break down fat, but that doesn’t mean you understand it. When the body witches from burning carbs to burning at as its primary source or energy, your body produces ketones. Ketosis is named after these ketones. During ketosis, your blood glucose levels will drop naturally, so there is nothing to worry about. However, it is not recommended that you use a ketogenic diet if you have type 1 diabetes.

      The Keto Flu

      You should realize that your body will need to adjust to ketosis. Most people experience some discomfort, but it can include constipation, headaches, and diarrhea, lightheadedness, and carb cravings. This is often referred to as the keto flu, but it only affects you when you’re just starting your keto lifestyle. This is one of the most common reasons that people claim the diet doesn’t work for them. Still, if you stick to it during the transition you’ll start to feel better. However, there is no specific time on when these symptoms will go away. Your body is used to burning glucose, not fat. Therefore, it’s not going to suddenly learn to go in the opposite direction.

      If you’re looking to relieve the symptoms while you’re sticking with the keto diet, you’ll want to add in more fiber such as broccoli and spinach if you’re dealing with constipation. If you’re dealing with diarrhea you may want to take some more probiotics. For most people, these symptoms won’t last more than a few weeks. Some people don’t even suffer these symptoms at all. If you feel like this for too long it’s because your body is failing to start ketosis. If this is still happening after a few weeks, you need to look at your diet carefully. Chances are that you’re still consuming too many carbs or you’re under consuming fat. It can be a combination of both. Once you get it sorted out, this should get easier.

      You may also experience frequent urination, especially at night. This is usually because your insulin levels are starting to drop. This makes your kidneys begin to flush excess fluid from the body, and this happens to almost everyone in the first few days during ketosis. Once your body adjusts, you’ll start evening out again. Your bathroom visits will go back to normal.

      Chapter 2: Types of Ketogenic Diets

      As your body gets adapted to being in ketosis, you’ll feel less hungry. However, there are types of ketogenic diets too, but your body will be able to burn through fat. You should be getting 15-20% protein, 5-15% carbohydrates and 70-75% fats.

      Type #1 Standard

      This is the standard ketogenic diet, and it’s very high in fat and low in carbs. It has moderate protein, and it usually has about twenty percent proteins. It’s usually seventy-five percent fat, and usually you’re only consuming five percent of carbs. A high protein ketogenic diet can also be included as standard which is thirty-five percent proteins.

      Type #2 Cyclical

      This is diet consists of ketogenic days that are followed by days that are higher in carbs. This would usually be broken down by five days on the ketogenic diet and two days on a higher-carb diet. Though, some people go a full week with the ketogenic diet and then one higher carb day. This works, but it is known to work slower. It can also cause your weight to vary a little more, especially at

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