A Perfect Guide on What is Keto & its Benefits for A Healthy Life amidst A Healthy Diet

I am well confident about today’s KETO DIET food habits and the process of how every food maker does it. Food isn’t always as healthy as it looks. We are no longer in ancient times where the term “FOOD” refers to a healthfuller to our body. Nowadays, food commits to filling the stomach but not our muscles.

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There exists a difference between them! Isn’t it? So we definitely need a diet plan to survive ourselves in these pathetic eating habits, keeping our immunity on a scale of 10. A Ketogenic diet makes our way of life easier and more flexible to live. Let us dig deeper into what is actually a keto diet plan, a keto diet for beginners & a few recipes & snacks, and pros and cons as well.

What is a Ketogenic Diet?

So basically, the ketogenic diet is a combination of low-carb, balanced protein & high fat, which plays a crucial role in helping lower insulin levels, increasing fat burning, and producing ketones. In brief, the keto diet is all about getting more proteins & fat with less amount of carbohydrates. As we know, initially, it is a very tough diet to start though, but do remember that the keto diet is a short-term diet that focuses on weight loss to live a fresh & happier life. If you are afraid to start a keto diet, I suggest you consult your doctor to know more about your health details like your body’s fat ratio, what to be eaten & not, and health risks if any. 

Now I will discuss how keto works! The Keto diet mostly works for weight loss rather than most of the health benefits, so keto is also used to treat epilepsy with dietary changes.

Most diabetes Type 2 patients follow the keto diet, which helps in removing carbs from the body by balancing the sugar levels. A ketogenic Diet also controls high blood pressure and minimizes gum diseases. 

Benefits of the Keto Diet for Beginners: 

A Keto diet eliminates sugar from your body and encourages a good and constant cycle of blood circulation by promoting healthier life without inflammatory diseases. Here are some of the major health issues that can be solved with the Keto diet:

• Healthfully reduces weight.
• It helps in diminishing Acne.
• Low risk in the rise of cancer.
• Improves heart functioning.
• Protects your brain & nerves
• Keeps the hormones in balance.
• Improves PCOS in women.
• Decrease unwanted Appetite.
• Increases HDL level, which is often called’ good’ cholesterol and many more if you want to.

Keto Diet for Beginners:

Cheer Up, buddy! Though you are even a beginner to the keto diet plan, Do not worry! I will guide you through the keto plan for beginners and an easy way to follow the steps for a healthier life ahead. Here I will suggest very handy foods to include in your diet plan. Stock up your refrigerator with a handful of this list:

Start with “PROTEINS”:

Food and Seafood are very keto-friendly foods to take, which are rich in Vitamin – B, potassium & Carb-free. Seafood also lowers insulin levels in obese people.

• • Poultry – Chicken, duck & turkey, Cornish hen.
  • Seafood – Anchovies, salmon, sardines, fish, cod, tuna, scrod, catfish,        trout, snapper.
  • Pork – Ham pork, pork chops, loin, Boston butt.
  • Meat – beef, goat, lamb.

• Bacon and Sausages.

• Vegetable Protein powders – Supplement powders such as pea and rice, hemp, and whey protein are edible to consume while you are on the keto diet.
• Whole Eggs – Chicken & quail eggs; fried, boiled, or in omelet style.
• Shellfish – Oyster, crab, shrimp, lobster, clams, scallops, squid.

Here we enter into the main theory of our keto diet, “The Recipes”:

The Keto diet is all about the strict quantity we have to take. I will add a few easy keto recipes with low carbs, a medium protein with high-fat contents below:

Breakfast Recipes:

1    Keto Porridge 

Ingredients:

A Cup of hemp seeds, ¼  cup of crushed almonds, ½ cup of hemp seeds, 1 tablespoon of xylitol, 1 cup of dairy milk, 2 tablespoons of flax seeds, 1 tablespoon of chia seeds, and ¾ teaspoon of vanilla extract.

Recipe:

• Mix all the ingredients except hemp seeds in a saucepan until all of them are mixed properly.
• Boil & cook all of the ingredients on a medium flame for 1-2 minutes.
• Switch off the stove, add toppings with crushed almonds & hemp seeds, and then serve.

2 Avocado Salmon Breakfast 

Ingredients:

60grams of smoked salmon, 2 tablespoons of virgin olive oil, Sea salt, 1 lemon, 30grams of soft cheese, and 1 ripe organic avocado.

Recipe:

• Cut the avocado in half.
• Process all the other ingredients until coarsely chopped.
• Put the stuff inside the avocado & then serve

Keto Meals for Lunch:

1    Keto Casserole 

Ingredients:

1 pack of cream cheese, ½ cup low sugar ketchup, ½ pound corned beef, 2 cups swiss cheese, 1 can sauerkraut, ½ teaspoon of caraway seeds, 2 tablespoons of pickle brine, ½ cup of mayo

Recipe:

• Preheat the oven to 350 degrees.
• In a saucepan, melt on low heat and add cheese, ketchup & mayo.
• Then add sauerkraut, beef & swiss cheese. Cook until the cheese melts.
• Takeout from the stove and add pickle juice.
• Pour the above stuff into a greased dish and top with the remaining swiss cheese.
• Garnish with caraway seeds & Place the dish in the oven, and bake until the cheese melts. Serve!

2    Ginger Beef 

Ingredients:

2 sirloin steaks cut into strips, 1 crushed garlic clove, 1 tablespoon of olive oil, 4 tablespoons of apple cider vinegar, 1 small onion, Salt & pepper, 1 teaspoon of ginger, 2 diced tomatoes(small)

Recipe:

• Cook the steak strips over medium-high heat until it turns brown.
• Add the tomatoes, onion & garlic to the steaks pan.
• Stir ginger, pepper, vinegar & salt in a bowl.
• Lower the heat, and let it cook until the liquid evaporates. Serve & enjoy!

Keto diet Snacks:

1    Parsnip Chips 

Ingredients:

Oil for fries, 2 medium parsnips – peeled & chopped, salt to taste.

Recipe:

• Heat the oil & add sliced parsnip chips 
• Cook the chips until they turn golden brown.
• Place the chips on paper until the excess oil gets absorbed by the paper. Sprinkle the salt.

2    Chocolate Green Smoothie 

Ingredients: 

¼ cup of cocoa powder or chopped & melted dark chocolate, 1 tablespoon of granulated stevia, ½ cup of frozen berries of your choice, 100grams of spinach, 1 cup of coconut cream.

Recipe:

•  Add everything to a blender and blend until it gets smooth to drink. Now serve.

 3     Vanilla Almond Milk Shake

Ingredients:

¾ cup of unsweetened almond milk, ¼ cup of vanilla protein powder, ½ cup of avocado, 1 cup of crushed ice, 2 tablespoons of cream cheese, ¼ teaspoon of mint extract, 4 tablespoons of Erythritol, ½ teaspoon of sea salt, 1 teaspoon of stevia glycerite.

Recipe:

• Place all the ingredients in a blender & blend until it gets smooth.
• There are many other recipes to add to your keto diet. The term keto refers to diabetics and vegetarians as well.
  

Fats & Oils:

The Oils are rich in providing energy sources and promote heart health. The Oils include Omega 3 fatty acids, Vegetable oils such as  Olive oil and Coconut oil, Fish supplements, Non – hydrogenated beef tallow, ghee, and lard. Ensure your body is tolerant to the Non – hydrogenated and Monounsaturated oils before combining them with your keto diet.

Fresh Vegetables:

Vegetables, in a sense, are organic ones. We get from the market better if you would grow them yourself to avoid artificial pesticides on the veggies. At Least a few that we can grow ourselves. Avoid high-carb vegetables like corn, potatoes, sweet potatoes, and peas. Encourage modest sweetened veggies like carrots, tomatoes, and capsicum. A list of vegetables I will provide to boost your diet:

• Celery
• Sprouts
• Broccoli
• Leafy Vegetables
• Mushrooms’
• Cabbage, Cauliflower
• Garlic
• Cucumbers, Olives
• Radish
• Green Salads
• Shallots
• Bamboo Shoots
• Brussel Sprouts and other vegetables that are rich in iron & vitamins.

Nuts & Seeds:

Nuts and Seeds are the best friends in our diet and as snacks as well. Almonds, walnuts, macadamias & pecans are low in carbs intake. Make sure you take the highest carb amounts in cashews, pistachios, and chestnuts in lesser amounts. Soaked nuts and seeds are the best way to eat while you are on a diet.

Dairy Products:

Whole Milk yogurt is high in carbs. So avoid it most of the time. Instead, you can have all the Soft & hard cheese, cream cheese, Heavy whipping cream, Full fat cottage cheese, or Full-fat sour cream. Preferring raw milk products or organic milk products is fine.

Sweeteners: 

Avoid taking sugar substances directly. But rather than favoring yourself with the healthier sweetening agent contents like Erythritol, Splendor – liquid, Chicory root, Swerve, Xylitol, Liquid Stevia.

Refreshments:

Liquids are always ready to eat without a second thought:

• Herbal Tea
• Decaf Tea
• Lots & Lots of Water 
• Bulletproof Coffee
• Seltzer Tea

You can also add spices like cumin seeds, cinnamon, turmeric, parsley, sea salt, peppermint, ginger, black pepper, basil, rosemary, and other spices to your diet. The ketogenic diet is not as restrictive as you thought but has many varieties of food intake and has a limit to eating for every piece of food you take. 

Next, look out for the foods to avoid:

These are the foods to dodge them while you switch to the keto diet. These include the foods like:

• Food with grain content like barley, wheat, rye, oats, etc.
• Milk
• Fruit juices and Tropical Fruits
• Artificial sweeteners
• Alcoholic beverages and sweet drinks
• Soy Products
• Refined oils and fats.

If you cannot restrain yourself from managing this list, then your whole keto diet will have a major drawback.

Keto Major Drawbacks:

Of course, all the existing things on earth will have pros & cons. Some of the major drawbacks of a keto diet for beginners are:

• It can cause kidney stones.
• Constipation.
• Nutrient Deficiencies.
• Increased risk of heart disease.
• Disordered eating habits.
• Keto is definitely not ideal for people with liver, pancreas, thyroid & or gallbladder diseases.
• The common term “Keto Flu” can occur during a keto diet.

Frequent mistakes you should check upon & avoid:

When we start a new diet or new work to do, we will make many mistakes at initial times. But we have to notice them & work on them in the right way. Below are the most common mistakes we make specifically as a keto diet for beginners.

• Consumption of too many carbs & proteins – Stick to your diet plan.
• Impatience – which tends to wait with patience to adapt yourself & to see the results.
• Obsessive about your weight: Even lipo takes time to show the desired outcome.
• Not eating enough fats.
• Try all the other factors while you are on a diet. We will not have an overnight solution to losing weight.
• Eating many processed foods by convincing yourself, “Just one last time” –  Seriously, Not a good dude!

Tips for adapting yourself to Keto Diet:

Tip 1: Eat 20grams of carbs per day. Be strict with yourself while you are on a keto diet.

Tip 2: There will be dizziness and fatigue you will feel on the initial days of your diet. Do not be afraid. You will get used to it.

Tip 3: Always and evermore & more of “ WATER”. Stay hydrated.

Tip 4: Prefer Ketogenic Salt. You will need lots of sodium as they flush out the body very quickly.

Tip 5: You will definitely feel hungry most of the time. Seize your knock-knocks with low-carb foods with the diet plan you take. 

Tip 6: Most importantly, this is your body. Only you can stay healthier. If you want to be healthy, Just stay strong & continue to refresh your body.

Finally, We know keto is not that easy to follow and get used to it. But when you stick to the keto diet as a beginner, you will feel, Ketogenic diet is an easy way to lose weight in a painless & hassle-free practice. Stay Healthy, Stay Ketotic!