THE KETO DIET FOR BEGINNERS: YOUR COMPLETE GUIDE

Want To Get Free keto Diet!

Article at a Glance:

• The ketogenic diet is made up mostly of fat, moderate protein, and a small amount of carbohydrates.
• Eating a lot of fat and very little carbohydrates puts you in ketosis, a metabolic state in which your body burns fat instead of carbohydrates for fuel.
• There are different types of keto diets, including the standard diet, cyclical keto, and dirty keto. Get the details on the benefits of the ketogenic diet and how to get started on the ketogenic diet below.

Do you eat fat to burn fat? It sounds counterintuitive, but that's what makes the keto diet so unique. Also called the ketogenic diet, this high-fat, low-carb eating style can help you feel energized and laser-sharp. It can even help you maintain a healthy weight, all while enjoying delicious and satisfying food.

Read on to learn everything you want to know about this eating style with our beginner's keto diet guide. We'll cover the science behind how it works, detail the amazing benefits of the keto diet, and offer tweaks that can help you manage keto side effects and stay in a state of ketosis.

TABLE OF CONTENTS

>What is the keto diet?

>Keto diet benefits

>Types of keto diets

>How to start the keto diet

>Keto recipes

• WHAT IS THE KETO DIET?
• 
• You may have heard the old low-fat weight loss mantra, "Fat makes you fat." Actually, it is not that simple. Your brain and body benefit from healthy fats, no matter what diet you follow. Eating keto means eating more fat and fewer carbohydrates, which changes the way your body converts food into energy.
  
  
  Think of your body as a hybrid car. It is made to rely on carbohydrates, like bread and pasta, for fuel. Your metabolism is designed to convert carbohydrates into glucose for energy and to store the leftovers as glycogen in your cells. But just as a hybrid can run on gas or electricity, your body has another way of producing energy: fat.
  
  
  If you eat too few carbohydrates, more fat, and moderate protein, your body enters ketosis - a metabolic state in which you burn fat instead of carbohydrates for fuel. [1]
  
  
  In ketosis, your body produces ketones, an alternative source of fuel. Ketones are responsible for many of the ketogenic benefits you may have heard of, such as fewer cravings, more brain power, and long-lasting energy.
  
  
  The ketogenic diet is a way to get your body to make ketones. Your body can also produce ketones when you intermittent fasting or take ketogenic supplements like Bulletproof Brain Octane C8 MCT Oil, also known as the most ketogenic MCT oil.
• KETO DIET BENEFITS
• Ketosis offers many health benefits in addition to burning fat. Your metabolism works differently in keto, and people report the following changes to their mind and body.
• INCREASED ENERGY
• 
  
  More than 60% of your brain is fat, so you need a constant supply of fat to keep your engine running. [2] The quality fats you eat on a ketogenic diet do more than fuel your daily activities - they also fuel your brain.

  When your body uses ketones for fuel, you won't experience the same energy crashes or brain fog that you experience when you consume a lot of carbohydrates. Do you know the feeling you get after having a big plate of pasta for lunch? Your blood sugar levels plummet after processing all those carbs, and the rest of the day becomes nap time.

  That is not the case with the ketogenic diet. In metabolic fat burning mode, your body can tap into fat stores for energy. Ketosis also helps the brain create more mitochondria, the power generators in your cells. [3] More energy in your cells means more energy to get things done.
• WEIGHT MANAGEMENT
• 

  
  

  Some people use the ketogenic diet to maintain a healthy weight. Unlike glucose, ketones cannot be stored as fat because they are not metabolized in the same way. This may seem counterintuitive if you associate keto with heaps of bacon and cheese. But in reality, the ketogenic diet can help control weight by burning fat and curbing cravings.

  
  

  The trick is mainly to get your fats from quality sources like nutrient-dense whole foods and pay attention to how you feel.
• TYPES OF KETO DIETS

The ketogenic diet for beginners seems like all fat, no carbs, and lots of bacon and cheese, but that's not the case. There are different approaches to this style of eating, and it's a good idea to find what works for you.

Some people do well with a little more carbohydrates in their diets, and that's perfectly fine. Here are a few different approaches to a high-fat, low-carb diet:

• Keto Standard - Typically this is 75% fat, 20% protein, and 5% net carbs a day, every day. Some followers of the ketogenic diet eat as little as 20 grams of net carbs per day.
• Cyclical Keto: You follow a standard ketogenic diet for most of the week. One or two days a week, you have a "carb refeed" where you eat a little more carbohydrates. For example, you can eat about 150 grams of net carbs on carb refeeding days.
• Targeted Keto: You follow the standard ketogenic diet, but eat more carbs for 30 minutes to an hour around workouts. Glucose is intended to increase performance and returns to ketosis after training. If your energy is dropping in the gym during the ketogenic diet, this style of eating might work for you.
• Dirty Keto - Dirty keto follows the same ratio of fat, protein, and carbohydrates as the regular ketogenic diet, but with a twist - it doesn't matter where those macronutrients come from. Dinner could be a Big Mac without a bun with a Diet Pepsi.
• Moderate Keto - Eat high-fat with about 100-150 grams of net carbs a day. People who experience problems with other forms of keto sometimes do better on this diet because restricting carbohydrates can sometimes affect hormonal function and energy levels.

HOW TO START THE KETO DIET

Don’t ditch the carbs all at once. Keto for beginners is all about a slow, but steady transition. Keep reading to learn if the keto lifestyle is right for you.

START SLOWLY AND MINDFULLY

To get a better idea of ​​which style of keto works for you, try a different style of keto for at least a month.

Make it easy by tracking your carbs, fat, and protein using a food tracker app like MyFitnessPal and My Macros +. This will make it easier to set goals based on fat and carbohydrate intake rather than worrying about calories. Eat until you are satisfied and listen to your body.

It can also be helpful to add additional tactics like meal prep to help you stay on track. Use whatever tools or strategies you need to make your life easier as you transition to a new way of eating.

The most important thing is that you control your body on the go. Are you smarter on a weekly carb refeed, or do you do better on a full ketogenic diet? Do you burn when you dip below 100 grams of carbs per day?

There is a lot of variation within low carb diets, and some people feel better on different eating styles. Find a good balance that works best for your body.

KETO RECIPES

The ketogenic diet isn't just bacon and lettuce-wrapped burgers. You can still enjoy delicious, low carb foods that you will be looking forward to as part of your keto eating plan. There are even keto versions of your favorite high carb foods like pancakes and desserts.

Here are some of our favorite low carb recipes. Explore bulletproof recipes to find more keto food ideas

BULLET PROOF COFFEE

Start your day with quality fats that will keep you strong all morning. To make this keto coffee recipe, you will mix Grass-Fed Butter or Grass-Fed Ghee with clean, certified bulletproof coffee beans and Brain Octane C8 MCT oil to create a creamy, frothy latte that will keep you energetic and satisfied.

KETO COCONUT FLOUR PANCAKES

Yes, you can still enjoy pancakes on a low carb diet. This easy keto recipe uses bulletproof grass-fed coconut, vanilla, and ghee flour to deliver delicious pancakes with just 2.2 grams of net carbs per cake.

KETO BURGER SALAD

This simple burger salad includes avocado, caramelized onions, and delicious aioli. Get all the satisfaction of a burger with less than 7 grams of net carbs. The only difference is that you are exchanging the bun for a bowl.

3 Bulletproof Keto Diet For Free!

Join the Fat Bomb keto newsletter and get 3 helpful Bulletproof keto Diet for Free: