Keto Diet for Beginners in 2019
Have you heard of the Keto Diet? Keep reading to see why Keto Diet for Beginners is a hot topic in the health community.
Especially on Social Media.
If there is a diet that safely promotes weight loss, it’s the Ketogenic Diet. This article serves as the Complete Keto Diet for Beginners Guide in 2019. I will explain everything you need to know about the Keto Diet and how to get the Best Results on the plan. You will find the best high-fat foods, how to lose weight with Keto, and Key Supplements to make the Ketogenic Diet your next big success.
These are the 5 Ways the Body Loses Fat on the Keto Diet for Beginners:
- Reduce Carbohydrates (and Increase Vegetable Carbs)
- Boost Your Healthy Fats (Avocado… not Cheese!)
- Your Liver will begin to produce Ketones
- The Body Naturally Enters Fat Burning Mode (called Ketosis)
- The Body burns Fat rather than Carbs
Keto Diet Explained – What is the Keto Diet and How Does It Work?
In the early 1920’s, nutritionists had a radical idea. They believed a high fat diet paired with 50 grams of Carbohydrates could treat diabetes and epilepsy. (1) The modern Ketogenic, or “Keto,” diet is a high-fat, mid-protein, low-carbohydrate diet that tells the body to burn its fat storage. (2)
It is very effective.
People ask me all the time: Should I try the Keto Diet?
My answer is yes, yes and yes.
Not only because it’s healthy and safe, it makes sense of the macronutrients.
This is how the Keto Diet for Beginners Works – Your body will use its fat storage for fuel when you limit your Carbohydrate intake to 50 grams per day. (3) This practice tells your liver to produce “Ketones.” (4) One of the Hot Question is…
What is a Ketone?
Simple enough. But how does one increase energy levels on a low-carb Diet?
Keto uses Grass Feed Beef, Mineral rich Vegetables and Wild Caught Fish to optimize your intake of the Energy Vitamin – Vitamin B12. Decreasing Carbohydrates to 50 grams per day while increasing high-quality proteins, fats and vegetable carbs causes the body to safely and naturally enter Ketosis.
So, how is the Diet Plan structured? Here is the break down of the Keto Diet for Beginners.
- 20% Clean Sources of Protein – Ditch the Grain-Fed Beef and Farmed Salmon with Wild Caught Fish and Grass Fed Beef. Legumes and Beans are highly recommended.
- 75% Fats – High quality Fats are yours secrets to success. Use Avocados, Cacoa, Chia Seeds, Coconut, Dark Chocolate, Flax Seeds, Extra Virgin Olive Oil and Hemp Oil to fuel your brain and body on the diet.
- 5% Carbs – Limit 50 Grams of Carbohydrates per day. These Carbohydrates need to come from Nutrient Dense Vegetables that are loaded with minerals.
The Diet and Meal Plan is simple, but Social Media has created a wrong idea about Keto that allows for excessive amounts of Bacon, Processed Cheeses and Hydrogenated Butters.
This wrong idea is called “The Dirty Keto Diet.”
Real Keto Vs. Dirty Keto
In the segment above, we discussed how the Real Keto Diet uses Clean Sources of Protein (20%), High Quality Fats (75%) and Mineral-Dense Vegetables (5%) to tell the body to burn its fat storage for fuel in a process called “Ketosis.”
A wrong approach has emerged in recent years due to bad information on Social Media, primarily in the form of Instagram Posts.
It’s called the Dirty Keto Diet. But what is this approach wrong?
Think of Dirty Keto as the “Dark Side of the Keto Diet.”
Instead of filling your plate with Grass-Fed Meats, Healthy Fats and Mineral-Dense Vegetables; Dirty Keto uses Conventional Meats, Hydrogenated Fats and low quality Vegetable Carbohydrates.
Here is the breakdown:
20% Protein – Conventional Beef, Bacon
75% Fats – Processed Cheese
5% Carbs – Low Carb “Keto Pizza” with Preservatives
Is Dirty Keto Wrong?
Dirty Keto can be effective in a short term sense, but is not a long term solution by any means.
Promoting low quality meats and hydrogrenated fats can harden arteries and lead to these health problems…
Keto Side Effects- Dangers of Dirty Keto
Where Real Keto for Beginners stresses Quality over Convenience, Dirty Keto suggests Convenience over Quality. Dirty Keto can promotes the following side effects:
- Rebound Weight Gain
- Nutrient Deficiency
5 Steps How to Get Best Results on the Keto Diet
Step 1: Reduce Carbohydrates – Focus on Mineral-Dense Vegetables
Step 2: Boost Healthy Fats (List included below)
Step 3: Booting Fats and Decreasing Carbs will cause the Liver to produce Ketones
Step 4: The Body naturally enters into Fat Burning Mode
Step 5: The Body burns Fat rather than Carbs
8 Best Ways How to Increase Fat Intake on Keto
What are some good fats for ketosis? I have researched the 8 Best Keto Healthy Fats List. You can print this out and use as a checklist for your eating plans.
1.) Coconut – Many people wonder, “Can you eat Coconut on Keto Diet?” The answer is a resounding yes. Coconut keeps you “feeling full” because of it’s high saturated fat content. (7) Raw coconut in Keto Diet makes for the perfect keto snacks and keto desserts. Coconut Milk Keto Recipes by “Low Carb Yum” are what healthy dreams are made of.
2.) Avocado – Coconut and Avocado are cornerstones of the diet. Avocados nutrition facts include low sodium and cholesterol levels and have a high satiety level; keeping you “feeling full.” (8) Not only do Avocados help prevent heart disease, they have superior benefits for your blood sugar.
3.) Grass Fed Butter – Grass Fed Butter makes Keto Coffee a dream come true. Grass-Fed Butter Coffee is delicious!
4.) Ghee – Learning how to make Ghee is a fun experience for those who are trying the diet, but what is Ghee? Originating in ancient India, Ghee is highly-clarified butter believed to stimulate the production of stomach acid while also strengthening the immune system and balancing lipid levels. (9)
5.) Wild Salmon – Wild caught Salmon is considered “Keto Salmon.” Keto Salmon and veggies or Keto Salmon and Asparagus are perfect examples of low-carb Keto salmon recipes. Salmon is largely under-consumed in most diet plans. Studies show Wild or “Keto Salmon” contains the Omega 3-Fatty acids your body needs and is lower in Mercury. (10) Keto Salmon Sauce is a must-try!
6.) Olive Oil – People want to know what oils to use for a Keto Diet. While I advise against any Keto Deep Frying, Extra-Virgin Olive Oil is a great way to get enough fat and a convenient cooking oil while on the diet. If contemplating between Olive oil vs. Avocado oil keto recipes, I say try them both! There are many Keto Recipes websites like this one that can give you plenty of ideas and inspiration.
7.) Seeds – Flax-seed, Hemp Seeds, Chia Seeds and Pumpkin seeds are perfect on Keto cheese while also being perfect keto diet snacks. Chia Seeds Keto Recipes are everywhere!
8.) Nuts – Are Nuts OK for Keto? Absolutely! Keto-Friendly Nuts include: Almonds, Macadamia Nuts, Pecs, Brazil Nuts, Macadamia Nuts, Walnuts and Hazelnuts. These are some of the best nuts for the Keto Diet and are also great Keto Snacks. Almonds on Keto Salad is amazing!
9.) Eggs – Keto Eggs Recipes are the new trend in Keto Breakfast Recipes. While Bacon should not be eaten in excess with any Keto Recipes, Keto Diet Bacon and Eggs is a great Keto Meal.
Now that you know the best fats for any Keto Meal Plan or Keto Recipes, you are ready to be successful on the diet. To optimize your overall nutrient intake, here are the 5 Best Keto Supplements in 2019…
5 Supplements to Help You Succeed on the Ketogenic Diet
1.) Ortho Molecular Products Orthomega 820 – Orthomega 820 has been fine-tuned and professionally formulated to provide the highest quality omega-3 fatty acid supplementation. This high-quality Omega-3 has been crafted from premium fish oil which has been purified and independently tested to be free from observable heavy metals and pesticides.
- Made with Premium Omega-3 Fish Oil
- 440 Mg of EPA and 380 Mg of DHA
- Anti-Inflammatory benefits may provide enhanced repair of leaky gut for Ketogenic Diet
2.) Metagenics Ketogenic Shake – Available in Vanilla or Chocolate Flavor, Metagenics Ketogenic Shakes are Keto-Approved and are rich in the proteins and fats you need to make fast and easy Ketogenic meals.
- Can be used as a Ketogenic meal replacement
- Makes for delicious Ketogenic desserts
- 14 grams of Ketogenic approved fats and 20 grams of Keto approved protein
- Only 5 grams of carbs!
- A perfect Keto snack for the occasional sweet tooth!
3.) Metagenics Ketogenic Soup – Switching to a Ketogenic lifestyle has vast health benefits, but it can take some adjusting. Luckily, Metagenics Ketogenic Soup serves as a savory, easy-to-prepare meal that contains Keto-approved fats and proteins to help you make the adjustment.
- Just add hot water and stir – each pack comes with 7 meals!
- The recipe is easy to replicate
- Keto Friendly
4.) Metagenic MCT Powder – Metagenics MCT Powder has been professionally formulated with Medium-Chain Triglycerides (MCT) supplementation to support liver health on a Ketogenic diet.
- 10 g of MCT per serving
- Supports the Liver during Ketosis
- Aids the Liver in the production of Ketones
- Stronger than MCT Oil
5.) Metagenics Phytoganix – Metagenics Phytoganix provides Phytonutrients for Immune and Intestinal Support. If you struggle to get enough Vegetables on your Ketogenic Diet, this supplement can help you reach that goal with the dozens of plant extracts infused in the formula. Infusing the power of phytonutrients combined with probiotics, Metagenics has created a supplement that can help you reach your daily recommended intake of vegetables.
- Designed to help you meet your daily recommended intake of fruits and vegetables
- Formulated with Milk Thistle to support the liver in production of Ketones
- Professionally compounded for maximum anti-oxidant and anti-inflammatory benefits
Thank you for taking the time to read Keto Diet for Beginners; 5 Steps for Weight Loss in 2019.
Your success is our passion. If you have any questions or contributions, please contact us via email or phone-call. We are constantly looking for new information to promote wellness – and hearing from you would make our day! Feel free to reach out to our free Health and Wellness Consultation headed by our Certified Health Consultant, Kurt LaCapruccia, D.S.S. (Diploma in Dietary Supplement Science).
Live Vibrantly! – DR Vitamin Solutions