{"id":290,"date":"2020-10-02T09:19:28","date_gmt":"2020-10-02T09:19:28","guid":{"rendered":"https:\/\/www.atozblogg.com\/?p=290"},"modified":"2021-06-17T05:25:06","modified_gmt":"2021-06-17T05:25:06","slug":"a-ketogenic-diet-for-beginners","status":"publish","type":"post","link":"https:\/\/www.atozblogg.com\/a-ketogenic-diet-for-beginners\/","title":{"rendered":"A ketogenic diet for beginners"},"content":{"rendered":"
1\u00a0\u00a0<\/span><\/sup>A keto or ketogenic diet is a low-carb, moderate protein, higher-fat diet that can help you burn fat more effectively. It has many benefits for weight loss, health, and performance, as shown in over 50\u00a0studies.<\/div>\n
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2\u00a0\u00a0That\u2019s why it\u2019s recommended by so many doctors.<\/span><\/sup><\/div>\n
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3\u00a0 A keto diet can be especially useful for losing excess body fat without hunger and for improving type 2 diabetes.<\/span><\/sup><\/div>\n
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4\u00a0\u00a0Here, you\u2019ll learn how to eat a keto diet based on real foods. Get started with our visual guides, recipes, meal plans, and simple\u00a02-week Get Started program. It\u2019s everything you need to succeed on keto.<\/span><\/sup><\/div>\n
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1. What is a keto diet?<\/h2>\n

The keto diet is a very low-carb, higher-fat diet. It\u2019s similar in many ways to other\u00a0low-carb diets.<\/p>\n

While you eat far fewer carbohydrates on a keto diet, you maintain moderate protein consumption and may increase your intake of fat. The reduction in carb intake puts your body in a metabolic state called\u00a0ketosis, where fat, from your diet and from your body, is burned for energy.<\/p>\n

You can quickly learn more about the basic ideas behind the keto diet in this video course:<\/p>\n

Watch the entire 8-part video course\u00a0<\/strong><\/p>\n

What \u201cketo\u201d means<\/h3>\n

\"Ketosis\"<\/p>\n

A \u201cketo\u201d or \u201cketogenic\u201d diet is so named because it causes your body to produce small fuel molecules called \u201cketones.\u201d<\/p>\n

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5\u00a0<\/span><\/sup>\u00a0This is an alternative fuel source for your body that can be used when\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 blood sugar (glucose) is in short supply.When you eat very few carbs or very few calories, your liver produces ketones from fat. These ketones then serve as a fuel source throughout the body, especially for the brain.<\/p>\n

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The brain is a hungry organ that consumes lots of energy every day, and it can\u2019t run on fat directly. It can only run on glucose \u2013 or ketones.<\/p>\n

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On a ketogenic diet, your entire body switches its fuel supply to run mostly on fat, burning fat 24-7. When insulin levels drop very low, fat burning can increase dramatically.\u00a0It becomes easier to access your fat stores to burn them off.<\/strong><\/p>\n

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This is great if you\u2019re trying to lose weight, but there can also be other benefits, such as less hunger and a steady supply of energy \u2014 without the sugar peaks and valleys that often occur when eating high-carb meals. This may help keep you alert and focused.<\/p>\n

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When the body produces ketones, it enters a metabolic state called ketosis. The fastest way to get there is by\u00a0fasting\u00a0\u2013 not eating anything \u2013 but nobody can consistently fast forever.<\/p>\n

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A keto diet, on the other hand, also results in ketosis and can be eaten indefinitely. It has many of the benefits of fasting \u2013 including weight loss \u2013 without having to fast long term.<\/p>\n

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Learn more about ketosis<\/p>\n

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Who should NOT do a ketogenic diet?<\/h4>\n

There are controversies and myths about a keto diet, but for most people it appears to be very safe.<\/p>\n

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However, three groups often require special consideration:<\/p>\n

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  • Do you take medication for\u00a0diabetes<\/strong>, such as insulin?\u00a0More<\/li>\n
  • Do you take medication for\u00a0high blood pressure<\/strong>?\u00a0More<\/li>\n
  • Do you\u00a0breastfeed<\/strong>?\u00a0More<\/li>\n<\/ul>\n

    For more details about pros and cons in different situations, check out our full guide:\u00a0Is a keto diet right for you?\u00a0You can also read about a scientific paper exploring the\u00a0potential contraindications for a keto diet.<\/p>\n

    Are you a doctor or do you need your doctor to help you with medications on a keto diet? Have a look at our\u00a0low carb for doctors\u00a0guide.<\/p>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

    1\u00a0\u00a0A keto or ketogenic diet is a low-carb, moderate protein, higher-fat diet that can help you burn fat more effectively. It has many benefits for weight loss, health, and performance, as shown in over 50\u00a0studies. 2\u00a0\u00a0That\u2019s why it\u2019s recommended by so many doctors. 3\u00a0 A keto diet can be especially useful for losing excess body […]<\/p>\n","protected":false},"author":1,"featured_media":291,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[245],"tags":[1466,1456,1454,1441,1458,1461,1476,1451,1433,1443,1475,1434,1436,1446,1450,1470,1437,1465,1452,1459,1445,1472,1455,1440,1469,1477,1457,1105,1102,1149,1447,1146,1111,1449,1439,1467,1442,1453,1471,1463,1464,1438,1473,1474,1462,1444,1448,1460,1468,1435],"gutentor_comment":1,"_links":{"self":[{"href":"https:\/\/www.atozblogg.com\/wp-json\/wp\/v2\/posts\/290"}],"collection":[{"href":"https:\/\/www.atozblogg.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.atozblogg.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.atozblogg.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.atozblogg.com\/wp-json\/wp\/v2\/comments?post=290"}],"version-history":[{"count":2,"href":"https:\/\/www.atozblogg.com\/wp-json\/wp\/v2\/posts\/290\/revisions"}],"predecessor-version":[{"id":352,"href":"https:\/\/www.atozblogg.com\/wp-json\/wp\/v2\/posts\/290\/revisions\/352"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.atozblogg.com\/wp-json\/wp\/v2\/media\/291"}],"wp:attachment":[{"href":"https:\/\/www.atozblogg.com\/wp-json\/wp\/v2\/media?parent=290"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.atozblogg.com\/wp-json\/wp\/v2\/categories?post=290"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.atozblogg.com\/wp-json\/wp\/v2\/tags?post=290"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}