KETO DIET PLAN FOR WEIGHT LOSS BEGINNERS
What is a keto diet?
Keto diets mainly involve the drastic reduction of one’s carbohydrate intake, and replacing it with fats. Reducing the carb content like this puts the body in a metabolic state known as ketosis.
In this state, your body is able to efficiently burn fat for energy. It can also convert fats in the liver into ketones. This helps supply energy for the brain, Keto diets can have several health benefits, such as reduced blood sugar and insulin levels.
5 Keto Diet Tips for Beginners
While following a keto diet, one must take special care in certain cases. The following tips can help you follow the diet a lot better:
While we have always been taught to reduce our sodium consumption, this is necessary only in the case of high-carb diets. High-carb diets have naturally higher levels of insulin, leading to the kidney retaining sodium.
When you reduce your carb intake as you do with a keto diet, insulin levels are a lot lower, and the body excretes a lot more salt. Therefore, you can increase your salt consumption by 3 to 5 g while in ketosis.
Staying hydrated is important at all times, but it is much more so in the case of a ketogenic diet. This is because the body releases more water from the body when the carb intake is a lot lower. Ideally, one should drink more water on days where they are likely to sweat more.
The stress hormone cortisol ends up elevating the body’s blood sugar levels. Thus, this prevents the body from burning fat for energy due to the presence of excess sugar in it. Chronic stress can, therefore, severely hinder the body’s ability to enter ketosis.
Less sleep plays a major role in higher stress levels. As discussed earlier, this can prevent your body from being able to burn fat. Maintaining a proper schedule can help improve one’s quality of sleep. This, in turn, helps reduce stress and thus, make the keto diet effective.
It is ideal to get about 8-9 hours of sleep every night. Plenty of studies have found that sleeping for fewer hours can hurt one’s weight loss attempts.
While on a keto diet, a regular exercise schedule can help boost ketone levels, and transition into a low-carb, high-fat diet a lot faster. Getting rid of any glucose present in the body is key to the body getting into ketosis.
While exercising, the body uses different types of energy for fuel including carbs, amino acids and fats. Frequent exercises help the body get rid of its glycogen stores quicker.
5 Foods to Eat on a Ketogenic Diet
The Keto diet has several food requirements that must be met. Keto foods are normally low on carbs and high in fat. Here’s a list of foods that one can consume while on a keto diet:
1. Seafood
Although rich in B vitamins, selenium and potassium, salmon and other fish are almost carb-free. This makes them extremely keto-friendly.
The carb content varies across the various types of shellfish, however. You can always choose the low-carb variants to include in your keto diet. Two servings of seafood a week would be of great help to any individual on a keto diet.
2. Cheese
Considered both nutritious and delicious, cheese is generally low in carbs and rich in fat. Thus, they are a great fit for a ketogenic diet.
Although rich in saturated fat, cheese hasn’t been known to increase the risk of heart disease. On the contrary, some studies claim that this dairy product can in fact reduce these risks.
Non-starchy vegetables, such as broccoli, cauliflower, mushrooms and lettuce, are low in calories and carbs but they are rich in several nutrients, including vitamins and minerals. Vegetables contain fiber that your body will not digest, unlike carbs.
The antioxidants present in these vegetables help protect the body against free radicals, or unstable molecules that cause cell damage.
4. Eggs
A single large egg contains less than one gram of carbohydrates, and less than 6 grams of protein. This makes them an ideal food for the ketogenic diet.
Eggs are also known to make an individual feel full, while keeping their blood sugar levels stable. This leads to lower calorie intake for almost 24 hours.
5. Meat
Meat and poultry are considered staple foods of the keto diet since they contain no carbs and are rich in B vitamins and several minerals. They are also a great source of high quality protein, helping preserve muscle mass in the absence of carbs.
It is ideal to choose grass-fed animals for meat since they consume more omega-3 fatty acids and antioxidants than grain-fed animals.
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7 Proven Keto Diet Benefits
These low-carb diets do have their own advantages, nonetheless. Here are 7 health benefits of the keto diet.
1. Reduced Appetite
One of the main side effects of following a diet is hunger cravings. While this may lead to a lot of people giving up on their diets, a keto diet results in the reduction of one’s appetite.
Studies have shown that this happens due to the cutting down of carbs, and the increased protein and fat intake. This eventually leads to a lower calorie intake.
2. Weight Loss
An effective way to lose weight would be to simply cut down on your carb intake. Studies have shown that low-carb diets work better than low-fat diets when it comes to weight loss. This is in spite of the low-fat diets actively restricting calories.
Low-carb diets help get rid of excess water from the body. This lowers the insulin levels, leading to rapid weight loss in the first couple of weeks. Studies comparing low-carb and low-fat diets have found that the former can help one lose 2-3 times the weight as the latter, without the individual being hungry.
However, one study found that the diet is particularly effective for only 6 months. After this, it works like any other weight loss diet.
3. Improved Heart Health
A keto diet plan can prove to be very efficient in improving one’s heart health. Eating more fat helps improve the HDL (High-Density Lipoprotein), or good cholesterol, levels in the body. Low-carb diets, like the keto diet, have a lot of fat.
While more research is needed to confirm this, some studies do suggest that ketogenic diets do offer neuroprotective benefits. These include helping treat or prevent conditions like Parkinson’s, Alzheimer’s, and certain sleep disorders.
One particular study has also indicated that children following a keto diet exhibit improved cognitive thinking and alertness.
Low-carb diets have been known to be particularly useful for those with diabetes or high blood sugar levels. Studies have shown that reducing your carb intake can lower both blood sugar and insulin levels drastically.
Some people with diabetes that begin a low-carb diet are able to reduce their insulin dosage by 50% almost immediately. However, for those that take blood sugar medication, it is ideal to consult your doctor before making changes to your carb intake
As a condition, hypertension or high blood pressure levels is a significant risk factor for many heart diseases like heart attack, stroke and kidney failure. Reducing your carb intake can lower blood sugar levels, and thus, help prevent these diseases.
Two kinds of fat found in the human body are subcutaneous fat, that is found under the skin, and visceral fat, which accumulates in the abdominal cavity. Excess visceral fat can result in inflammation and insulin resistance.
Low-carb diets can play a crucial role in reducing this belly fat. In fact, people that follow low-carb diets lose more weight from the abdominal cavity than anywhere else.
5 Foods to Avoid on a Ketogenic Diet
Foods that are rich in carbs, and low on fats, must be avoided by any individual following a keto diet. Avoid eating the following foods while on a ketogenic diet.
1. Cereal
While sugary breakfast cereals are known to contain a lot of carbs, the amount of carbs present in the healthy cereals will surprise you. One cup of regular or instant oatmeal provides 32 g of carbs, only 4 of which are fiber.
A bowl of cereal can easily help you cross the carb limit on a keto diet, even before the milk is added.
2. Juice
Fruit juice contains several important nutrients. However, they also contain fast-digesting carbs that cause one’s blood sugar levels to rise rapidly.
The liquid carbs in juice may not allow your brain to process them in the same way as solid carbs. Thus, drinking juice could lead to more hunger and increased craving for food later in the day.
Plenty of vegetables are high in fiber, thus aiding in weight loss, and blood sugar control. However, some high-starch vegetables contain more digestible carbs than fiber, and should be avoided on a low-carb diet.
Ideally, vegetables like corn and sweet potato must be avoided while one is on a low-carb diet like the keto one is.
While plain yogurt is fairly low in carbs, the sweetened version can contain as many carbs as a dessert. A cup of nonfat sweetened fruit yogurt can have almost 47 g of carbs, which is higher than the carbohydrate content for a similar serving of ice cream.
Ideally, sweetened yogurt can be replaced by Greek yogurt topped with blackberries or raspberries while on a keto diet.
Beans and legumes provide several health benefits such as reduced risk of heart disease and inflammation. Although they are high in fiber, they do have a fair amount of carbs.
While you may include them in small amounts, it is better to avoid beans and legumes altogether while on a keto diet.
Keto Diet Side Effects
Keto diets may be effective when it comes to quick weight loss. However, most nutritionists do not recommend that one follow them. One of the main reasons for this is the side effects that people on these diets experience.
1. Keto Flu
At the start of ketosis, one may experience a range of negative symptoms. Since these symptoms resemble those of flu, the condition is called keto flu.
In case of a keto flu, one may experience symptoms like headache, fatigue, lack of sleep, hunger, and nausea. These symptoms may last a few days.
There’s a possibility of suffering from leg cramps in ketosis. These cramps are usually associated with dehydration and a loss of minerals.
Glycogen binds water and this gets flushed out of the body when one’s carb intake is reduced. This is also why people lose weight rapidly in the first week of the diet.
The reduced fiber intake leads to several digestive problems. People on ketogenic diets may suffer from constipation or diarrhea. Drastic changes to the diet in order to get into ketosis can also cause one to experience digestive trouble.
Another possible side effect of ketosis is increased heart rate. Dehydration and low salt intake cause the heart rate to rise. If it doesn’t normalize, you may need to increase your carbohydrate consumption.
The keto diet is a high-fat, low-carb, low-to-moderate protein diet that helps you enter and sustain ketosis. Overall, this unique way of eating has been found to yield the same amount or slightly more fat loss than many other weight loss diets for both men and women. Furthermore, the current research also indicates that keto can help with many common conditions that women often struggle with, including heart disease, type 2 diabetes and Alzheimer’s disease.
Keto for Women Over 40, 50, and Beyond
Hormones play a significant role in determining how much fat you store and where that fat is stored. As you transition through perimenopause into menopause, you may experience a shift in your health, mood, and how your body looks.
This happens because the female sex hormones that are declining during this time influence how women feel and where they store fat. As these hormones decrease, body fat is more likely to be stored around the belly rather than the hips, thighs, butt, and breast tissue like before. If you notice an increase in belly fat during menopause, this is one of the reasons why. Along with this shift in body composition, women are more likely to lose muscle mass and experience sleep abnormalities as well. This is one of the major factors that makes it more challenging to improve health and lose weight as they age.
There is, however, a silver lining to all of these changes. Though menopause may make it more challenging to achieve your goals, it can’t keep you from losing fat and improving your overall health. In fact, the same weight loss principles that have helped women in their 20’s and 30’s transform their bodies apply directly to women going through menopause as well. The only difference between the two is that, as you get older and your female sex hormones decrease, it is even more crucial that you stay consistent with the diet and lifestyle changes that work best for you.
Why Women Lose Weight Slower than Men
Increased body fat %. Women tend to have at least 10% more body fat stores and less muscle than men. Though this is crucial for fertility and childbearing, having less muscle mass also decreases metabolic rate, making weight loss more difficult. One way to counteract this is with resistance training and adequate protein intake. Not only will this strategy help you gain muscle, but it will make it easier to control your appetite and lose fat. Increased sensitivity to diet and lifestyle changes. Significant decreases in calorie and/or carb consumption can cause rapid fluctuations in sex hormones, stress hormones, and thyroid function that can impair fertility, mood, and fat loss. If you find the keto diet to be too stressful for your body, then you may want to decrease
carb consumption little by little until you find a carb limit that works for you. The same logic applies to calorie consumption as well. Rather than focusing on rapid fat loss, aim for a gentle calorie deficit that helps you maintain your health, vitality, and fertility while losing weight at a steady pace (1 to 2 pounds per week).
Ravenous cravings and appetite changes throughout your menstrual cycle. Research has found that women tend to eat more during the luteal phase of their menstrual cycle than during the follicular phase (which leads up to ovulation).
Typically, we reach for a calorie-dense combination of fat and sweet, which is why candy bars and ice cream tend to find their way into your stomach around the beginning of your cycle. The best way to counteract these powerful cravings is to make sure you have healthy, keto-friendly alternatives at the ready. Allow yourself some room to enjoy keto desserts and snacks during this phase, knowing that you’ll find it easier to eat less and lose more fat as you progress through ovulation. (Just make sure you keep any high-carb, unhealthy snacks, desserts, and candy bars out of sight
1. Set Realistic Goals and Prioritize Lifelong Success.
When it comes to following a weight loss plan, women often expect the numbers on the scale to decrease every morning until they reach their goal. Then, they will be able to eat what they want while their weight stays the same.
It may sound ridiculous to you, but this is often how weight loss plans and pills are sold, creating a false representation of what to expect. In reality, the path to getting the results you want will have its ups and downs as you figure out what strategies work best for you, your health, and your lifestyle.
This is why we recommend considering your short-term goals in the context of a long-term lifestyle that will help you maintain your results. Rather than looking for the perfect diet plan, focus on changing your lifestyle in a way that makes healthy eating convenient and easy.
To make sure you are trending in the right direction, I recommend monitoring your weight, body composition, and overall health only once a month in the beginning. Checking every day or even just once a week can be misleading as your weight naturally fluctuates with changing hormone levels.
In general, a healthy weight loss goal to strive for is 4 to 8 pounds per month. If your weight loss stalls for two consecutive months, try implementing some of the other tips
2. Start Simple and Build Your Keto Lifestyle from There. Sometimes all it takes is one simple rule to get you the results you want. For many women, this rule is “eat keto foods” — that’s it.
3. Engineer Your Food Environment to Feed Your Results. In other words, make keto food as convenient to consume as possible and turn unhealthy choices into a painfully inconvenient experience. By doing so, you can increase the likelihood that you will make the right choice in the future, even when you are stressed, tired, and hungry.
4. Track What You Eat for 1-2 Months. Though eating less is often regarded as the key to weight loss, eating too little can impair long-term results and overall health, particularly for women. In contrast, overeating will cause you to gain body fat, regardless of how much you restrict carbs.
This is why it is crucial to develop a greater awareness of what goes on your plate and what your body needs for optimal results.
5. Make Sure You’re Getting Enough Protein. Eating the right amount of protein each day is crucial to your success on any diet, especially keto. When protein consumption is too low, women tend to experience intense cravings, decreased energy levels, and less satisfaction from your meals.
On top of that, protein helps maintain and build muscle mass, which not only makes it look better but helps accelerate fat loss results as well. If you tend to struggle against a ravenous appetite when you diet, then low protein intake may be the culprit.
Follow these protein guidelines to reap the benefits of this essential macronutrient:
If you are sedentary — consume 0.6 – 0.8g of protein per pound of lean body mass.
If you are regularly active — have 0.8 – 1.0g of protein per pound of lean body mass.
If you lift weights — eat 1.0 – 1.2g of protein per pound of lean body mass.
Or, if you’d like the math to be done for you, use our keto calculator instead.
Intermittent fasting goes against two common food myths that are often marketed toward women: (1) breakfast is the most important meal of the day, and (2) if you skip a meal, your metabolism will crash, and you’ll gain fat.
Fortunately, the extensive literature on intermittent fasting has found both assertions to be false. In fact, many women on keto have found skipping breakfast or fasting for 14-16 hours each day to be a key component of their long-term weight loss success.
As with any other diet change, make sure you monitor your health when you start implementing this strategy. If it causes menstrual cycle irregularities or triggers any other negative symptoms, you may need to eat more food with each meal or increase your meal frequency.
Unfortunately, alcohol is a poison that forces the body to put hormonal regulation on hold while your liver focuses on detoxifying the toxin. As a result, women who drink alcohol regularly tend to have higher estrogen levels than non-drinkers, which can worsen symptoms related to premenstrual syndrome (PMS)
and menopause. Even if you aren’t struggling with PMS or menopause, the calories from alcohol and the sugar found in many alcoholic drinks can still impair your health and weight loss results. In fact,
cutting out alcohol may be all you need to break through your weight-loss plateau and keep PMS or menopause under control.
Q. How many grams of fat should you eat on a keto diet?
The fat percentage in a keto diet is about 75-80% and its amount in grams can be calculated according to one’s daily requirement of calories.
Q. What happens if you cheat on the keto diet?
A: Body needs to produce ketones as a source of energy from fats and hence the carbohydrate content is minimal in keto. By cheating, the body can go off ketosis immediately and there will be no results. To get back into ketosis again takes time and the carbs will need to be flushed out first.
Q. Is it safe to follow the keto diet?
A: Keto diet was meant as a diet for epileptics to give their brains rest and shift energy from glucose to ketones. It is being widely used for weight loss but it has its limitations. Keto is a very rigid diet and cannot be continued in the long term. Brain fogging, altered lipid profile, lethargy and deficiency of some micronutrients are common disadvantages of the diet.
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