Weight Loss & Healthy Diet: The Ketogenic Diet for Beginners

Healthy Diet Ketogenic Diet: A Detailed Beginner's Guide to Keto

The ketogenic diet continues to enjoy great popularity. No wonder, because with the fat diet (as the ketogenic diet is also called), the pounds just tumble. And this despite the fact that you are really fed up with the keto diet, unlike other diets.
The secret behind it is Low Carb - High Fat. That means: In the ketogenic diet you have to do without as much sugar and carbohydrates as possible and reduce the consumption of protein significantly. But maybe properly slammed in the healthy fats.
By depriving the body of the carbohydrates that it normally burns for rapid energy, it uses the fat cells and excess fat deposits to burn and burn them. This state, in which the metabolism converts the fatty acids into ketones for energy, is called ketosis.
But for beginners, in particular, the fundamental change to high-fat food can be quite a challenge. Our colleagues from Shape.com talked to diet experts and explained how best to implement the keto diet for beginners.

A keto diet for beginners

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The Ketogenic Diet for Beginners

A  Detailed Beginner's Guide to Ketogenic Diet

1. Preparation is everything

"I'm going to make a keto diet fast now!" This sentence and the accompanying plan are doomed to fail. For what all nutrition and diet experts agree: For the Ernärhungsumstellung the ketogenic diet you need good and thoughtful preparation.
Dietician Julie Stefanski also says: "Never try to improvise a keto diet!" She advises to set a fixed start date and, until then, to remodel the kitchen and pantry. The refrigerator should be well filled to start the keto diet with the appropriate and permitted foods - spontaneously shaking a high-fat and low-carbohydrate food from the sleeve is almost impossible.

2. Seek the advice of doctors

Let's be honest: The ketogenic diet is pretty drastic and in extreme cases can even have serious side effects. Hair loss and unpleasant body odors are among the less dramatic. Therefore, the diet should only be supervised by a doctor who ensures that the body gets all the important macronutrients and micronutrients.

3. Adjust the sports plan

The above-mentioned ketosis can be quite exhausting with the energy consumption for the body. On top of that, a tough sports program is just too much. Therefore, at the beginning of the diet change, you should reduce your exercise plan a bit and be careful to take in more carbohydrates on extremely active days.

4. Eat many small meals

Like Dr. Josh Ax, an expert in nutritional therapy, reports on shape.com, recommending three to four meals and additional snacks per day for the keto diet. "So the body is supplied with a good mix of proteins and fat throughout the day, which we need to have enough energy."
He emphasizes that one should necessarily listen to his body. If hunger is signaled, you can easily switch to five or six smaller meals a day.

5. Let's go - with an exemplary meal plan

Breakfast with the ketogenic diet1st variant: an omelet with spinach, mushrooms, and feta, with a keto coffee with MCT oil or melted butter
2nd variant: whole milk and unsweetened yogurt with fatty sour cream, a few raspberries, chia seeds and walnuts

Lunch at the ketogenic diet

1st variant: Salmon from the oven with broccoli
2nd variant: salad with bacon (nitrate-free), avocado, cheese, pumpkin seeds, cocktail tomatoes and a high-fat salad sauce (eg ranch dressing)

Dinner at the ketogenic diet

1st variant: Caesar salad with Romana salad, chicken breast, bacon and a lot of Parmesan, with a dressing of olive oil
2nd variant:  Grilled chicken breast with eggplant, yellow pumpkin, zucchini, and a few tomatoes, fried with garlic in olive oil

Snacks in between during the ketogenic diet

1st variant: Cucumber sandwich, consisting of two cucumber slices and a layer of cream cheese in between
2nd variant: hot guacamole with raw courgette shells 
To achieve a long-term and healthy weight reduction, we recommend a diet change. Radical diets can cause and promote eating disorders. An eating disorder is a serious illness that needs professional help. If you or family members are/are affected by an eating disorder, you can find help at the addiction hotline (089/28 28 22). Here you can - anonymously, without obligation and free of charge - talk around the clock to someone who advises, supports and listens to you.