BEGINNER’S GUIDE TO KETO – PART 1

The Keto Diet Has Seen a HUGE Rise in Popularity Recently, Unfortunately That's Lead to A Lot of Misinformation Floating Around Out There!

The Keto diet is well known by people who are looking for a regime that will help them lose weight and improve their health. If you’ve ever heard of it, you’ll know that it’s a low-carb diet, where our body produces ketones in the liver in order to use them as energy instead of sugar (glucose).

In this article we will go more in depth into what this diet is all about, how to do it, its benefits and how to get the most from it in order to achieve your health goals.

Today, we’re going to bust through all that misinformation and provide you with a definitive beginner’s guide to the Keto diet. This will include:

What is the keto diet?
Where did the keto diet come from?
What is ketosis?
What are the benefits of the keto diet?
How to get the most from it.

All buckled in? Great. Let’s get moving.

WHAT IS THE KETO DIET?

The Keto diet is a low-carb, high-fat (LCHF) diet that aims to improve your efficiency at burning fat for fuel rather than carbohydrates.

When you eat something high on carbs, they will contain glucose and your body will produce insulin, a hormone used to process the sugar in your blood.Glucose is the molecule that your body can turn into energy more easily.

Because glucose is used as a primary energy source, fats are not necessary for energy and they are stored.

When you reduce your carb intake, the body will enter a state known as ketosis. We will explain what ketosis is all about later on!

WHERE DID THE KETO DIET COME FROM?

This diet is known as a great way of losing weight for dieters. Its distribution of macronutrients (fats, proteins and carbs) can achieve weight loss by turning upside down what most people think is a healthy diet.

This diet was cleverly created by Dr. Russell Wilder in 1924, while working for the Mayo Clinic. It was initially thought to treat child epilepsy, but then it became known worldwide to treat obesity and many other health issues.

One of the reasons Keto has become so popular is because we usually consume too many refined carbohydrates, and as a result, diabetes, obesity and heart disease are more prevalent than ever.

Keto is arguably one of the most popular diets and has the greatest, most-unique benefits.

WHAT IS KETOSIS?

Ketosis is a natural process our body enters to help us get energy when our carb intake is low. During this state, we produce ketones, which mainly come from the breakdown of fats in the liver.

The objective of a Keto diet is to force your body to enter this metabolic state, which is not done by being calorie-starved but through a low-carb diet.

Our bodies adapt in incredible ways to what we eat. When you load it up with fats and cut down on carbs, it will start producing ketones and burning fat as an energy source.

Optimal levels of ketones can offer many health benefits, such as weight loss and better mental and physical performance.

However, it is important to note that there are two types of ketosis:

1. Exercise-induced Ketosis: It occurs during and after exercise in order to gain energy when your body is carb depleted.

2. Dietary ketosis: It occurs when your body relies on fats as an energy source as a result of a low-carb, high-fat diet.

Exercise-induced ketosis can and will happen to almost anyone who exercises, but dietary ketosis is a state produced by strategic dieting.

DIETARY KETOSIS: HEALTH GOALS FOR KETO DIETS

Dietary ketosis is the reason of the Keto diet and what you should strive to achieve and maintain if you want to follow this lifestyle. Fat turns to ketones in the liver in a similar way as in fasting.

These ketones are produced when the glucose that your body has stored (glycogen) is depleted, generating fat loss and energy in order for your body to keep running. Ketones can cover up to 50-60% of the brain’s needs for energy.

By following this diet, you will improve your insulin sensitivity and decrease your chances of suffering from type 2 Diabetes.

BENEFITS OF A KETO DIET: WHO AND WHEN IS IT THE BEST CHOICE?

The keto diet offers several benefits to those who make use of it. Here’s a look at a few of them.

INCREASE OF ENERGY LEVELS:

We’ve been told for a long time that carbs are the main source of energy for our bodies. When you’re sufficiently keto-adapted, eating low on carbs is not a problem. Keto adaptation is a good way to improve fat loss in order for it to be used as energy during your exercises and regular activities.

IMPROVES YOUR DIETARY AND LIFESTYLE HABITS:

Because the keto diet is mainly focused on real food, such as meats, nuts, seeds, fiber and some veggies, it cuts out almost completely many processed products like sugary junk foods and trans fats. And because you’re eating a low-carb diet, it reduces sugar dependency and cravings.

IMPROVES YOUR BODY COMPOSITION:

Since your body uses fat as a main source of energy, it will be a guarantee that the weight you’ll lose will come from fat. That means you will lose fat, achieving your body and health goals.

BETTER BLOOD SUGAR CONTROL AND LESS INSULIN RESISTANCE:

When eating a low carb diet, your body will become more sensitive to insulin because the overall glycemic levels of the foods you eat will be lower, this means that keto friendly foods will not spike your blood sugar levels.

HEALTHY AGING:

Our capacity to turn sugar into energy can decrease with age; however, the same doesn’t happen when converting fats into energy. This means that you will keep your body at the required energy levels for longer, prolonging your good health and physical performance.

WEIGHT LOSS:

Scientifically, the keto diet has shown better results in comparison to low-fat and high-carb diets, even in the long term. This is because it turns your body into a fat burning machine. Many people incorporate MCT oils into their meals and drinks in order to improve the quality and quantity of the fats they eat.

MENTAL FOCUS:

Ketones are a great source of energy for the brain, and when you reduce your carb intake, you avoid big spikes in your blood sugar. Together, they can result in an improvement in focus and concentration. Studies have shown that a higher intake of fatty acids can have incredible benefits on our brain function.

You Don’t Need to Exaggerate The Benefits of a Ketogenic Diet:

It has plenty of legitimate ones that are worth paying attention to!

(See Below)

"I expected it to go just as all other diets have, but it was unlike any other. It brought challenges I've never experienced, and results I could never imagined"

- Anthony Valeriano

"Losing weight does not even compare to what I've gained-- more self-control over my eating habits...more muscle mass and strength to push through my heavy lifting workouts...and most importantly more hormonal balance..."

- Michelle Reyes

"This Keto challenge has been a pivotal point in my life and I consider it one of my greatest achievements. My life will now take a different path which I have always wanted to be on but didn’t quite know how to get there."

- Joseph Buckley

I am so excited that I found your challenge! I can’t tell you how these past 60 days have changed my life like nothing else before!...I choose this as my lifestyle now; it’s not just a fad diet. I walk with my head held higher and my heart a lot fuller now...So many relationships in my life have changed for the better. Ketosis is powerful and now I know I’m powerful too!

-Missy Blevins