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New to Keto? What Beginners Need To Know

keto-101-a-beginners-guide
<article> <section> <p>The ketogenic diet gained a lot of ground over the past decade. It surpassed the low-fat craze of the 90s and the high-protein diets of gym junkies to become the front-runner in weight loss and weight management. It revolves around getting dieters into the metabolic process of <i>ketosis</i>, which is a form of metabolism where the body switches from burning sugars (the smallest form of carbohydrates) to burning fat.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/measuring-tape-around-waist-with-salad-0053.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/measuring-tape-around-waist-with-salad-0053.jpf" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/measuring-tape-around-waist-with-salad-0053.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/measuring-tape-around-waist-with-salad-LR-0053.jpg" class="img-fluid" alt="measuring-tape-around-waist"> </picture> <p>When our bodies switch into ketosis there is a myriad of health benefits, but the one big change that makes the keto diet so popular is that it encourages our body to use up our own fat stores. This means no more painful summer chub rub and no more sucking it in.</p> <p>Does this sound interesting to you? Well, welcome to keto 101!</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Keto Diet for Beginners</header> <p>Let’s break this down into simple steps for keto 101. We started by saying the ketogenic diet revolved around ketosis. The human body loves using sugars as a fuel source, but in ketosis we look to ketones as a source of energy. Ketones are a by-product of breaking down fat. When we want to know how deep into ketosis our bodies are, we measure our ketone levels with special strips of paper that you can buy at any pharmacy. </p> <p>How do we flip this switch then? The answer lies in what we eat. When we look at food, there are two types of nutrients, <i>macronutrients and micronutrients</i>. Micronutrients are minerals and vitamins, like iron and vitamin C, that are found most prominently in whole, natural foods, and less so in our Standard American Diet (SAD). Macronutrients are what we track on the keto diet. They are the fuel sources found in food, and they come in three types: proteins, carbohydrates, and fats. </p> <p>Foods like meats, nuts, and legumes are considered to be high in protein while pastas, grains, and cereals are considered carb heavy for they contain a lot of carbohydrates. The problem with the SAD is that we put far too much importance on high-carb foods in our meals, which plays ping-pong with our blood sugar and can cause chronic inflammation, leading to weight gain and other, more deadly chronic diseases. </p> <p>In the 1900s, scientists and doctors tried to rework the SAD in order to fight the growing obesity epidemic, but they went in the wrong direction. Calorie counting and low-fat diets emerged, but few saw any of the promised health benefits from these new alterations to the SAD, i.e. weight loss. The keto diet is the answer they eventually arrived at: a diet that doesn’t limit portions or count calories, but instead turns the SAD on its head. </p> <p><i>On the keto diet we eat high fat in order to lose fat.</i></p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/burger-fries-drink-on-tray-0053.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/burger-fries-drink-on-tray-0053.jpf" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/burger-fries-drink-on-tray-0053.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/burger-fries-drink-on-tray-LR-0053.jpg" class="img-fluid" alt="burger-fries-drink"> </picture> <p>We don’t see an emphasis on fat in the SAD, and when we do, the fats are usually <i>hydrogenated</i> (trans fats) and highly inflammatory. These are found in oils like canola oil, vegetable oil, and soybean oil. They’re the most common cooking oil in establishments across the country, because they’re cheap to buy in bulk and have a high smoking point. They’re the culprit behind the low-fat diet trends, giving all fats a bad reputation and contributing to the rise of chronic heart disease at the same time. </p> <p><i>But not all fats are the same.</i></p> <p>In fact, there are two types of fats: these inflammatory hydrogenated oils and <i>saturated fats</i>, or as they’re more commonly called, healthy fats. These types of fats are found in naturally occurring sources like olives, avocados, and grass-fed meats (and butter). These fats are considered healthy because they contribute to HDL (our good cholesterol), help with the absorption of micronutrients, and help fight inflammation.</p> <p>When we utilize these <a target="_blank" href="https://www.warriormade.com/content/diet/why-you-should-be-calculating-your-macros/"><b>macros</b></a> (short for macronutrient) on our plate, we play around with the ratios. We eat healthier: a good amount of protein and very little carbohydrates.</p> <p>For those of you not interested in weight loss, you’ll be happy to know that a successful keto diet also has these added health benefits: </p> <ul> <li>Less appetite. Most people find that they don’t get hungry again for four to six hours.</li> <li>Fewer cravings. No more midnight snack runs and white-knuckling it through birthday parties.</li> <li>More energy: Hello, morning workouts!</li> <li>No more getting “hangry.”</li> <li>Our brains even start to work better. Ever had a big dessert and the next day you feel like you’re living in a fog? That’s a sugar hangover, and you don’t get those on the ketogenic diet.</li> </ul> <p>Working off of ketones streamlines our bodies because our hormones are no longer playing ping-pong all over the place. In fact, living off of ketones has been reported to help with these ailments as well:</p> <ul> <li>Diabetes <li>Autoimmune diseases <li>Alzheimer’s <li>Even cancer!</li> </ul> <p>Through our 14 Day Die, we developed three simple rules to get your ketosis on. </p> <div class="sub-head">RULE #1 - Eat Fat-Burning Foods Most of the Time</div> <div class="sub-head">RULE #2 - Boost Your Metabolism with Intermittent Cheat Days</div> <div class="sub-head">RULE #3 - Detoxify Your Body Through Intermittent Fasting 1</div> <p>Let’s break down the rules of the keto diet for beginners who are new here: </p> <div class="sub-head">Rule #1 - Eat Fat-Burning Foods Most of the Time</div> <p>We already broke down our macronutrients. On the keto diet we want to eat high-fat and low-carb. But more specifically, what foods do we eat?</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/fatty-food-on-wood-table-0053.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/fatty-food-on-wood-table-0053.jpf" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/fatty-food-on-wood-table-0053.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/fatty-food-on-wood-table-LR-0053.jpg" class="img-fluid" alt="fatty-food"> </picture> <p>On our 14 Day Keto Diet, we offer keto recipes that include leafy greens, veggies, grass-fed meats, and low-carb dairy like sour cream and hard cheeses. All of these foods are ones you’ve probably tried before on your health journey, but on the ketosis diet, we add in healthy helpings of fatty foods like fish, avocado, nut butters, and seeds. We take the carbs out but add in extra fats to fuel our organs and tissues. </p> <p>We also eat more. Way more. There is no calorie counting on the keto diet, only ratios to match and macros to meet. Most dieters find that eating this way stops their cravings and leaves them feeling full longer. By eating more they have to eat less often. </p> <p>Speaking of the frequency of eating, we want you to eat for a ketosis diet <i>most of the time</i>, and we’ll explain why in bit, but for now, rest easy that you can still partake in foods that aren’t keto-friendly: foods like sugary fruits, high-carb dairy, legumes, and grains. Unless you have a sensitivity, most of these foods aren’t bad for you, they just won’t help you lose weight. </p> <p>We do recommend staying away from processed foods, hydrogenated oils, and refined sugar, however, but that’s because they can cause more harm than good. </p> <div class="sub-head">Rule #2 - Boost Your Metabolism with Intermittent Cheat Days</div> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/hand-wrapped-in-measuring-tape-0053.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/hand-wrapped-in-measuring-tape-0053.jpf" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/hand-wrapped-in-measuring-tape-0053.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/hand-wrapped-in-measuring-tape-LR-0053.jpg" class="img-fluid" alt="measuring-tape"> </picture> <p>Cheat days are a common term in the diet sphere as a way to draw people in to a diet of deprivation—but that’s not why we include it in keto 101. Our 14 Day Diet has one cheat day every 14 days because it has health benefits! That’s right! You can have your cake and eat it, too, just not all the time.</p> <p>Intermittent cheat days are necessary because of the testosterone they provide and fresh flush of glycogen to your liver and muscles. Glycogen is necessary for proper liver function and to help give you an extra push in workouts. Or whenever you’re really running on fumes. And testosterone is a hormone that burns fat like no other.</p> <p>Taking a properly timed cheat day has been proven to boost your metabolism. As if keto didn’t do enough!</p> <div class="sub-head">Rule #3 - Detoxify Your Body Through Intermittent Fasting</div> <p>When we fast, our bodies can begin a process called <i>autophagy</i>, which is where the body essentially eats itself in lieu of an outside food source. This is not as scary as you think. It is actually quite helpful. Even when we are eating low-carb, we are still eating, and digestion needs a lot of energy and focus from the human body. Our bodies can only do so many things at once. </p> <p>In our 14 Day Keto Diet, we suggest partaking in a fasting period to force this autophagy to occur. It’s literally the most effective way for our bodies to “clean house,” so to speak. And why is this needed so badly? Because of the keto diet’s weight loss effects. </p> <p>Let’s take it back to our food. On SAD we eat a lot of bad stuff. From processed gunk to chemical-laden produce, we are eating a lot of harmful substances our bodies don’t know how to process, and that works double if you live in a city or near any form of pollution. Instead of letting these toxins roam free in the body, wreaking havoc, they get stored in our fat deposits.</p> <p>Months, years, even decades later, when those fat stores get broken down for energy during ketosis, those toxins get to roam free in your bloodstream and lymph. When you force your body to clean house in the most efficient way it can, those toxins get excreted, and all of the immune cells and tissues that were damaged get eaten up and replaced. </p> <p>Nearly every culture has some form of ritualistic fasting. It is a natural process, and by psyching our bodies out, putting them in autophagy starvation mode, we are upping our metabolism to new heights never before seen by the likes of other diets. </p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Keto and You</header> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/two-girls-thumbs-up-sunset-0053.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/two-girls-thumbs-up-sunset-0053.jpf" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/two-girls-thumbs-up-sunset-0053.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/two-girls-thumbs-up-sunset-LR-0053.jpg" class="img-fluid" alt="two-girls-thumbs-up"> </picture> <p>Is the keto diet for beginners? Absolutely. Armed with all of the latest studies and information, some of which we’ve already provided, the keto diet can be a safe, invigorating lifestyle change that can give you your health and connect you to the body you deserve. Whether your main goal is weight loss or you just want to feel like a well-oiled machine, the keto diet can deliver on your goals. Armed with our tips and tricks pulled from the latest sources, your first step in the right direction can be an easy one.</p> </section> </article>

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