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A Must-Follow Basic Manual of Ketogenic Diet for Beginners

Thinking of Starting Ketogenic Diet? Don't Worry This Basic Manual Has You Full Covered.

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It's important to consult your doctors with any medical concerns, and before making any changes or adding supplements to your health plan.

A keto diet is a low-carb, average protein, and highly concentrated fat diet. While doing a keto diet, you can increase your intake of fat while maintaining average protein consumption and drastically reducing carbohydrate intake. This carb reduction makes your body go through a metabolic stage, ketosis. At this stage, fat gained from your diet and body is consumed to produce energy.

A keto diet allows your body to create small molecules called "ketones." When the blood sugar level is low, often these molecules are used to fuel your body. When you consume low calories, your liver creates ketones from fat. These ketones act as a source of energy and fuel your brain. The brain needs a lot of energy supply to function properly. For regular function and cognitive thinking, your brain needs glucose supply or ketones.

When you are on a keto diet, your body burns fat as a source of energy to keep you active. Just when insulin levels fall, fat consumption increases rapidly. Additionally, it gets easier to access fat stored in your body and burn them to produce energy. This is effective when losing weight.

Moreover, other keto diet benefits include constant energy supply and less hunger without the sugar level rising. A Ketogenic diet plan helps to increase your level of focus and makes your body-conscious all the time.

ProLon can help you with the perfect keto meal plan to keep your body healthy.

Cut Carb Intake

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Always avoid high-carb food. Try to keep carb intake below 50 grams daily. It's ideal to keep carb consumption below 20 grams of net carbs regularly. Ketosis is reached when you intake fewer carbs. This makes your ketogenic diet effective. Also, you will lose weight and improve your state of type 2 diabetes.

What to Eat and Avoid

Make sure you know what foods contain carbs. You must know how to use a ketogenic diet plan effectively. So, you can make the correct decision. Measure the amount of carb, fat, and protein you are consuming per day.

What to Eat:

  • Meat – Unprocessed meats have low carb and it's keto-friendly, and organic meat might be even healthier. Don't forget that keto is a higher-fat diet, not high in protein. Therefore, you don't need to consume too much meat. Extra protein (over 2.0 g per kg of reference body weight) can be turned into glucose, which could make it difficult for some people to enter ketosis.
  • Fish and seafood – These are all good, particularly salmon. Try consuming more of the smaller fish such as sardines, mackerel, and herring if you fear mercury or other toxins. Wild-caught fish are the best. Avoid breading because it includes carbs.
  • Eggs – You can eat eggs as you like. For example, boiled eggs, fried in butter, scrambled or as omelets.
  • Vegetables growing above ground – Fresh or frozen, either way, works. Choose vegetables that grow above ground, particularly green and leafy ones.
  • Cheese – Cheese is rich in fat and has zero carbs, making it a perfect match for a ketogenic diet. It is high in protein and calcium as well. Still, a 1-ounce slice of cheese contains about 30% of the daily value for saturated fat. Therefore, if you are concerned about heart disease, think of servings while munching on cheese.

What to Avoid:

  • Grains – Foods such as cereal, crackers, rice, pasta, bread, and beer are high in carbohydrates. Even whole-wheat pasta and new pasta made from beans are rich in carbohydrates. Find alternatives such as spiralized vegetables or shirataki noodles which are choices for healthy low-carb.
  • Starchy vegetables and high-sugar fruits – Starchy vegetables contain more digestible carbohydrates than fiber and should be consumed in less amount on the ketogenic diet. These include corn, potatoes, beets, and sweet potatoes. Even avoid high-sugar fruits that trigger your blood sugar faster than berries, and contain more carbohydrates.
  • Sweetened yogurts – To reduce added sugars, stick to plain yogurt. Greek yogurt is higher in protein and lower in carbs when compared to regular yogurt.
  • Chips – Avoid eating chips, crackers, and other grain-centered snacks that are high in carbohydrates and low in fiber.
  • Gluten-free baked foods – Gluten-free is not equivalent to carb-free. Moreover, many gluten-free bread and muffins are as high in carbohydrates as conventional baked foods. Generally, they lack fiber as well.

In short, eat genuine low-carb foods such as meat, fish, eggs, vegetables, and natural fats such as butter or olive oil. Stick to foods with less than 5% carbs as a simple novice rule.

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What You Should Drink on a Ketogenic Diet Plan?

  • Water – Drink water normally, or sparkle it with ice. Sip it hot as a tea, or add natural flavors such as sliced cucumbers, lemons, or limes. When you are having headaches or "keto flu" symptoms, add some salt to your drink.
  • Coffee – You can drink coffee without adding any sugar. A small portion of milk or cream is okay. Stir in butter and coconut oil for "Bulletproof coffee" for additional energy from fat. Understand that if weight loss fails, cut back on the cream or fat in your coffee.
  • Tea – Whether you are drinking black, green, Orange Pekoe, mint, or herbal tea — feel free to drink any type of tea. However, don't add any sugar.
  • Bone broth – Hydration, satisfaction, full of nutrients and electrolytes, and easy to make! Homemade bone broth can be a good drink to sip on a keto diet. To gain some extra strength, stir in a pat of butter.

Keto Diet Benefits

Clear evidence shows that a ketogenic diet reduces child seizures, almost as effectively as medicines. Because of these neuroprotective effects, questions were raised about the potential advantages for other brain disorders such as Parkinson's, Alzheimer's, multiple sclerosis, sleep disorders, autism, and even brain cancer. However, there are no medical studies to support prescribing ketosis for the treatment of these conditions.

The major reason many patients use the ketogenic diet is weight loss. Research shows strong evidence of a faster weight loss compared to participants on a more traditional low-fat diet or even a Mediterranean diet when patients go on a ketogenic or very low-carbohydrate diet.

A ketogenic diet also has shown to improve blood sugar regulation for patients with type 2 diabetes in the short term. If the effect on the cholesterol levels is considered, there is even more debate. A few studies show some patient's cholesterol levels increased at first but declined after a few months. Yet there is no long-term study that analyzes the impact on diabetes and high cholesterol over time.

Keto Meal Tips

Make sure to eat one keto breakfast meal every day, for example, scrambled eggs. If you are not hungry, feel free to sip on a coffee. In your lunch meal, try to eat meat, veggies, and cheese. ProLon has the perfect keto-meal plan laid out for you!

Stay Away From Keto Flu

Keto flu is one of the biggest side effects of the ketogenic diet. It's usually used for the time interval when your body is starting to adjust with the keto diet plan. Mancinelli says, "Some people have no problem with it and others are miserable." Your body has limits. Do not overlook those. Take time to adjust slowly but surely.

The harder you push your body to adapt to the sudden changes, the more you are prone to keto flu. There is always an output when you are under proper guidance. Results from the ketogenic diet are visible when a professional dietary program like ProLon rejuvenates changes in your body.

In your first 10 to 12 days, you will feel extremely tired. You will run out of energy often. You might have mental agitation as well. It's most likely you will suffer from constipation or diarrhea because of a change in meal plans. To avoid this struggle, take things slowly. Make time when you are not piled up with work and you are stress-free.

Your body needs rest time when you start this process. Don't overdo your exercises, give your body some time and you will be perfectly fine to adjust to the change. It is better to drink plenty of water and increase salt consumption a bit. For example, one of bouillon 1-2 times every day will keep you away from keto flu.

Get professional tips from ProLon's expert advisors to advise you on how to maintain healthy levels of metabolic balance.

Vegan Keto Meal Plan

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It's very challenging for vegetarians to start a ketogenic diet. Most veggies are high on carbohydrates and that's where vegetarians get their calories from. In a normal keto diet plan, meat intake is important because the meat is high in fat and low in carbs.

For vegetarians, it is possible to substitute meat meals with high-fat plant-based foods. ProLon ingredients are plant-based and do not contain any additives, preservatives, or extra chemicals. The daily caloric intake with ProLon is between 770 and 1100 calories from healthy ingredients that maximize nourishment and provide enjoyable food. Vegetarians can include eggs and some dairy as well in their keto meal plan.

Short Tips to Stick to Keto Diet

  1. Finalize your start date carefully. Like mentioned before, make sure you are stress-free enough for your body to adapt to the change.
  2. Stop buying high-carb foods when doing grocery shopping.
  3. Prepare a weekly keto-diet meal plan. This is essential for eating the right meals to prevent you from hunger.
  4. Store keto-friendly foods and drinks in your refrigerator.
  5. Carefully read the product label description and know how much carb each item contains.
  6. Keep meals prepared from before and keep them in the freezer.
  7. If you are hungry too often, try eating five to six small meals instead of three large meals.
  8. Drink plenty of fluids to avoid keto flu.
  9. Try drinking supplements containing electrolytes to keep you hydrated.
  10. Don't overdo exercises during the first one or two weeks.
  11. Don't stress yourself over results from a ketogenic diet.
  12. Seek help from a professional dietary program like ProLon to get you started.

Planning meals beforehand is always necessary. It will help you to meet your keto diet goals. ProLon's Fasting Mimicking Diet gives many benefits while delivering nutritious food to help fight hunger and protect lean body mass. The ingredients in ProLon are recognized as safe (GRAS).

ProLon meals come in 5 small boxes (one for each day) that include plant-based energy bars, soups, a variety of snacks, drinks, and supplements, all studied and carefully designed to nourish your body and promote metabolic, cellular rejuvenation, and promote healthy aging.

Thrive for a Change in Your Diet Plan

Your willingness to do anything can help you reach your goal. It's not always about finding a shortcut or an easy strategy. Your mindset is the most important criteria. To help stabilize your mindset expert advisors at ProLon will help you out in every step.

From getting you started with your ketogenic diet plan to following you up on a regular basis, ProLon will give you the support you need. Make every day count. If you are waiting for a miracle to happen all by itself without proper advice, you are not going anywhere.

Change does not happen without proper planning. When you have a plan, you can set a goal easily. Your body is like a delicate piece of glass. It's likely to shatter if you strike too heavily. Take proper measures before you start a diet plan. Never rush to the finish line in a short span of time. Let experts guide you on this journey of change.

Remember you define your change and if your goal is to change, you can change for the better with the aid of ProLon's dietary program.

Prioritize yourself and change your diet plan with ProLon.

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