When Keto started it’s mark in the web it certainly lure people to get with the program, but some are not able get sustainable results here’s why
Some are not able get sustainable results here’s why.
When I started my journey in Keto diet I was about 165 lbs the program is very promising for first week I loose 5 pounds ( but it was not easy) I achieve the 5 pound mark with extreme dedication and focus the sad part is ” no one’s perfect” due to the side effects I got into a big bump which lead to a heart crushing wight rebound it was hard I experience cravings, dizziness and all the side effects as term by others the “Keto flu.” but lucky for me I have surpass that I was able to gather focus and concentration again and my achieve 121 lbs goal in just a span of 3 months. ( these results are subject to your own effort and dedication) currently I am maintaining my weight and continuing my Keto diet routines here are some facts about keto diet I hope this guide will enlighten you as a newbie in the diet.
What is Keto Diet?
A keto diet is well known for being a low carb diet, Ketosis is a natural process in which help us survive when our food intake is very low during this process the our bodies produce Ketones in the liver to be used as energy which is beneficial for weight loss and mental performance.
In the Ketogenic diet, insulin levels drop and fat burning escalate which in this case the body is fully fulled by body fat.
How to attain Fast Results?
To attain fast results on keto diet, you will eat less due to a low-carb intake which holds appetite-suppressing effects following this rule will yield optimal results. Eating carbs produces glucose, which spikes blood sugar level that will cause insulin levels to combat the spikes, resulting in fat storage and insulin resistance, Keto diet will get 10% of your energy from carbs 15-25% from protein and 70% from fat.
What to Avoid
It’s also important to know that you have to avoid foods with high sugar and high carbs during your Ketogenic diet this includes:
- Pasta
- Rice
- Potatoes
- Bananas
- Bread
- Soda/juice
- Candy
- Chips
- Cookies
- Chocolate
- Artificial sweeteners
- Milk
- Alcoholic, sweet beverages
- Quinoa
- Wheat
- Barley
- Oats
- Beans
- Fruits high in sugar and carbs (mangos, apples, oranges, grapes, papaya, dried fruits)
- Honey/maple syrup
What to eat
Keep in mind that to reach Ketosis you have to consume around 20 to 50 grams per day for the diet to yield optimal results be mindful of the low carb veggies and fruits.
- Eggs
- Beef
- Cheese (especially hard cheese)
- Olive Oil
- Avocado Oil
- Coconut Oil
- Fish
- Seafood
- Bell peppers
- Tomatoes
- Broccoli
- Zucchini
- Cauliflower
- Eggplant
- Beef
- Pork
- Poultry
- Macadamias
- Almonds
- Nut butter
- Cabbage
- Green beans
- Avocados
- Plain Greek Yogurt
- Cottage Cheese
Overall Impression
Ketogenic diet has greatly helped me in attaining my figure, but it’s not for everyone the key is to do it consistently, one must take into consideration its health risks and its overall impact to his/her health condition. Following a diet plan is a great help to achieve great results if you want to know more about ketogenic diet and how I attain my results here is a guide for you as a beginner WATCH VIDEO.
How to sustain Keto diet?
In order to sustain the Ketogenic diet, you must have a plan of action to follow and a great way to do that is to follow a low carb diet plan here is a 3 week diet plan for you as a beginner! Learn more about the keto diet
Want a free Keto recipe e-book?
Here is a free Keto e-book this contains the essential recipes for attaining ketosis.
With over 150 delicious Ketogenic diet recipes that will keep your body in Ketosis, complete with nutritional information for each recipe a clear guidance on what Ketosis is and which foods are truly Keto-friendly and Knowledgeable guidance from Celby Richoux who has experienced first hand the incredible, trans-formative results of the ketogenic diet this also includes ideas for how to stick to your new Ketogenic diet—from common social situations like office parties to holiday dinners.
Keto for Newbies 