How Keto Diet Works – Ketogenic Diet for Beginners

What is Keto Diet?  I was  really interested to know what Keto Diet mean, how Keto diet works and what are the foods allowed with Keto diet.

I am not a nutritionist or a doctor so I needed to do some research to understand and/or before embarking in any diet or take any pills if I think I need or decide to lose weight. Changing a diet just because it is trend and everyone is talking about it is really not recommended. Firstly I need to understand what a specific diet really mean before start making any changes in my nutrition as it can be dangerous. I also wanted to know if it would benefit me and the pros and cons of choosing this diet.

At the end of this post you will find a link about Keto Diet Menu for beginners and menu plan or click here if you are ready to start your diet.

This diet it is based in the Ketosis, which is a metabolic process that our body does to keep working.

What is Keto Diet
How Keto Diet works

click here if you are ready to start your diet.

How does Ketosis work?

The basics that everyone knows is that our body needs energy to function. But how the body gets energy? From food of course, but what the body does with it and why a Keto diet would help with weight loss?

The energy our body needs, frequently comes from Glucose. Glucose come from carbohydrates as sugar and starchy foods and is often encountered in fruits, milk yogurt, bread and pasta. Dont’ you feel energetic when you eat chocolates?

Keto Diet Chocolates
Chocolates and Diet

If you are a chocolate craving, good news: Chocolates are allowed!!!! 🤗 BUT! Just dark chocolate if they contains a minimum of 70% cocoa! Why? Because they have zero grams of sugar and sugar is a big no no in any diet….

When our body doesn’t have enough carbohydrates from food (when we do not eat enough carbs) our body will burn fat instead. This is the natural process of our metabolism called Ketosis. Our bodies are so clever!🤓

This diet is based in the intake of high-fat food and a modest consumption of protein. So, Dark Chocolate is high-fat food!

Keto Diet meaning
Still confused about this diet

click here if you are ready to start your diet.

Still confused? Yep, I was too…. Right, let’s break down the molecules…🤓

What are carbohydrates, high-fat food and protein?

Each time we eat something or body starts to break down the food into pieces and for each type of food it starts the process of metabolism to transform the nutrients into what our body needs.

stomach metabolism
How Food digestion works

What our body does with carbohydrates? Our body uses carbohydrates for energy. Carbohydrates cannot be stored as long as fat because they are easily and quicker transformed into glucose and energy.

They make the central nervous system and muscles work.

Keto Diet Pyramid

Keto Diet Pyramid
Keto Diet Pyramid

Which food are allowed in Keto Diet? The Delicious Keto Diet

High Fat Food. Examples: avocado, whole eggs, cheese, dark chocolate, fatty fish, nuts, extra virgin olive oil, coconut and full fat yogurt. hummmmm

High Fat Food madeathomecrafts.com
High Fat Food Diet

What our body does with it? Our body uses it for energy. The fat from food is fragmented into fatty acids and stored in fat cells. These cells have unrestricted capacity and that’s the key to Keto Diet!

click here if you are ready to start your diet.

Ketogenic Diet Foods Not to Eat

Carbohydrates. Examples are: sugars, vegetables, milk products, starches (bread, croissants, etc),  fruits and grains.

carbohydrates
Carbohydrates not to eat on Keto Diet

What is Burger King Keto and Macdonalds Keto?

I heard these expressions so much and the simple answer is that if we follow the ingredients allowed on this diet we can eat in any restaurant.

So, we could eat a burger without the bun, bread, biscuit and without any sauces. 

Amazing Burger in a low carb diet
Burger

That’s the principle. No carbs !!! So, if we understand what are carbs (carbohydrates) it will be easier to choose the food we eat. This is important in any diet!

However I just found a book where you can find with a low carb bread recipe and and easy keto cheesecake and other amazing keto desserts and bread recipes! So this mean that we might not need to give up completely our favorite food and all carbs at once, but might reducing the amount of carbohydrates that we eat could make a different in our weight loss. This might be the perfect balance!

Delicious Keto Bread Recipe
Low Carb Bread Recipe

There are two books that I found: one where you learn how to make delicious keto desserts, keto vanilla cake, brownies, pies and tarts, cookies, ice-cream, souffles and so on….

The other book will show you how to make pizza, flatbread,  and believe it or not: keto burger bun! click here to know more.

Chocolate brownie keto recipe
Chocolate brownie

Benefits of Keto Diet

When carbohydrates are rare, the body runs essentially on fats. If energy that our body needs surpass what is providing by fats in our diet, the body must transform the fat into energy and that’s how the “Keto diet” is explained!

A ketogenic diet may be an option for some people who have had difficulty losing weight with other methods.

Protein

Proteins: Helps with hormones and muscles. 

Food contains proteins
Proteins

Keto Diet Risks

Proteins can also be converted into energy if there is a deficiency of fats or carbohydrates therefore this can become dangerous as the body starts eating muscle cells.

Some of the risks related to Keto diet are: Brain cells can’t run on fatty acids directly, risks to people with existing medical conditions as diabetes / chance to develop diabetes.

The delicious Keto Diet
Keto Diet Delicious food

Summary

With the Keto diet our body would not have carbs or will have less carbs (if you decide just to reduce) and sugar to transform in energy so it will need to break down fat for fuel so it forces the ketosis process (explained above)

Some says that it is not  a sustainable diet for the long run as Keto diet eliminates entire food groups, such as fruit. However maybe the option would be just reduce the carbs and not get rid of it completely. But if you are thinking on try a new diet, it is recommended that you consult  your doctor’s or a dietitian first to monitor any changes in your metabolism and discuss the effects the Keto diet or any other diet into existing health conditions and to prevent nutritional deficiencies.

I am still thinking about starting a diet, I don’t think that for me would be too difficult as there are lots of foods that I like that are allowed, my only problem, would be removing bread that I love and get my cocking skills to the next level and try some low carb recipes!🍞 

Follow the links below where you will learn more about Ketogenic Diet Menu for beginners, Keto Recipes Chicken Selection, Low Carb diet.

click here if you are ready to start your diet.

click here to keto recipe books

Disclaimer:

The content in this website is not medical advice and it’s intended for informational purposes only and before start any Nutritional Diet, it is recommended that you consult your doctor.

Coking Related post: Interested in Brazilian Party Food? Click here to read more.

Love x🥥🥩🧀🥓🍳

Lia

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