Is keto diet safe? This is the first thing that will come to your mind when you will think about starting a new weight loss journey. The simple answer is YES! Keto diet is safe and it has proven to be the most effective diet you can follow.
We all have our insecurities and when it comes to taking a decision about something that can help in improving our health then we always ask such questions.
Sometimes a simple yes is not enough to be fully satisfied. Most beginners do get overwhelmed by such complex things. So we will dig deep into this ultimate beginner’s keto diet that will help you in understanding the ketogenic diet in an easy way.
After that, you can make the right decision for your health. Let’s Start.
WHAT IS KETO DIET?
Personally, I have not seen a diet that gained this much popularity and there is a reason for that as well. People who did follow the keto diet properly noticed great results. It helped them to reach their optimal goal of having better health and life.
Basically, the keto diet is a low carb and high-fat diet that helps your body to burn the fat by going into the state of ketosis. Normally our body uses carbs as fuel but once you follow this diet, things will change a bit and your body will use the fat as fuel.
By now you might have many questions like what is ketosis and how to get into that state. Like I said before this is the ultimate guide and you will get all your answers.
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KETOSIS STATE
To enter into the state of ketosis you will have to do a few things. That includes what you eat and what you cut off from your diet. As it is a low-carb diet so that’s obvious, you will have to cut your carbs and consume more fats
In an average person, the body prefers to use glucose as the source of energy and you only get that by consuming high carbs foods. So as long as the high amount of glucose is present in your body, your fat will not burn.
As you cut off your carbs, you actually cut off the source of energy that your body was using. When there is no choice left, the body starts to burn off the fat and makes it the primary source of energy.
After that, the body starts to convert fatty acids into ketones that help in putting your body into the state of ketosis. Simple right?
EASY KETO RECIPES
As it is a popular diet you will find tons of keto diet recipes out there. Although I will try to point out some of the best keto recipes.
Most people leave their weight loss journey because at some point the foods they eat get boring. It’s natural for most people and to avoid such situations we have to spice things up.
A keto diet for beginners is always a big task. Those who have the slightest idea of following a diet can breeze through this one as well.
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KETO CHICKEN RECIPE ( ARROZ CALDO )
One of the best keto-friendly dishes that you can have, Great thing about this dish is that it’s light on those macros as well. Like I’ve mentioned before, you will find other keto chicken recipes but always mix things up and don’t stick to one dish.
INGREDIENTS:
- 1 Serving of LonoLife Chicken Bone Broth
- 1 Tablespoon of garlic ( not more than that )
- Add 1 Tablespoon of ginger
- 2 ½ Tablespoons of butter
- ½ Cup of Shredded Chicken ( You can replace it with beef as well )
- 1 cup of frozen cauliflower
- Pepper and salt to taste ( use pink salt for better health )
- ½ teaspoon of turmeric for color
- Garnish with limes, garlic, and fried ginger
DIRECTIONS:
- In medium heat, sauté garlic, ginger, and shredded cooked chicken in butter. Just watch to not overcook the garlic as it can make the taste a bit stronger than normal.
- Add one serving of our bone broth powder and 8oz of water. Mix and cook for 4-5 minutes.
- Add the frozen cauliflower and let it cook for a few minutes.
- Sprinkle turmeric to give it a nice color after that garnish it with fried garlic and green onions.
- Top it off with lime & enjoy!
KETO DIET ALTERNATIVES
If you find that that keto diet is not what you were actually looking for then you can try the other popular alternatives that can show good results.
The Paleo diet is the closest to the keto diet and as for the other diet, most people are saying that the Dubrow diet will replace the keto diet in the future. Only time will tell that.
You might see people arguing over paleo vs keto and some might even say that the keto diet is a rip off version of the paleo diet. As both of these diets are similar, making such comparisons is simply nonsense.
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PALEO DIET
So what is paleo diet? Is it better than keto or not, let’s have a quick look at that.
The purpose of this diet was to restore the old ways of how humans used to eat. As we all know that as we become more civilized our priorities change. People started to consume junk food that is not good for their health.
This might seem a bit similar to the keto diet, as the foods list is almost the same. In the paleo diet, you have to eat fish, lean meat, nuts, and vegetables. If we go 4 to 5 thousand years back in history, they used to hunt all these things.
That’s the only similarity between these two diets. So there is no question about keto vs paleo. This diet is good but I won’t rank it above the keto diet.
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DUBROW DIET
This diet is new and everything that comes fresh needs some time to show authenticity. We always talk about Paleo, Atkins, and Vegetarian diet as keto alternatives so I thought let’s get into something new.
Dubrow diet is a mixture of low carb diet and intermittent fasting. It is said that this diet is designed in a way that can teach your metabolism to work its way around and burn fat.
It usually contains foods like lean meat and vegetables. The authors of this diet do emphasize one thing. How long you are fasting and the amount of food that you are consuming after that gap. A fast can vary between 12 to 16 hours.
KETO DIET BENEFITS
There are tons of benefits that you can have after following the keto diet. So if you are thinking that the keto diet will only help with your weight loss then you are in for a surprise. As the benefits of keto diets go way beyond that.
Most people who follow a healthy diet want to reduce their weight, what they don’t realize is that if they are already overweight then they are on the front line to have some serious disorders.
Fortunately, this diet can prevent some health disorders.
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IMPROVES HEART HEALTH
Keto diet helps in improving your LDL and HDL cholesterol. Apart from that, it can also improve your blood pressure. These are some of the things that lead to some serious heart problems.
The diet is planned in such a way and the food that you eat in this diet is rich in antioxidants and healthy fats. These might look like some minor things but they do have their impact.
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PERFECT FOR WEIGHT LOSS
This is something that you already know, In my opinion, the keto diet is the best when it comes to faster weight loss. The way this diet teaches your body to go into a state where it starts burning fat is really amazing.
You might find it difficult at first but once your body adapts to it, then you will notice significant results.
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GOOD FOR DIGESTIVE HEALTH
Most digestive issues are caused by overeating and sometimes a high level of sugar intake can also disturb your digestive health as it can increase the inflammation of your body.
Studies have shown that people who follow the keto diet have improved digestion and bowel movement. Although the studies didn’t give any reason, it can be due to less consumption of sugar and carbs in this diet.
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BOOST YOUR STAMINA
Seafood, lean meat, nuts, bone broth, and seeds do help in boosting your energy level. These foods are rich in nutrients that you won’t find in junk food. Although if you have an athletic body then it will get difficult for you. As your body fat will be already low and there will be nothing to burn.
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IMPROVES BRAIN HEALTH
Foods like salmon, almonds, and leafy veggies can really help in improving your brain health. If we take nuts as an example then studies have shown people who eat almonds have better memory as compared to those who don’t eat almonds. It can also improve your gut health which is also linked to your brain. A healthy gut means that you will have better brain health.
FOODS TO EAT AND AVOID
As it goes with every other diet there are certain foods that you can eat and some that you have to avoid at all costs. Otherwise, it will just waste all your efforts. Macros do count in this diet.
There are keto supplements as well, some people prefer them while some like to stay on their natural food course. These supplements usually contain omega-3 fatty acids, digestive enzymes, magnesium, ketones, vitamin D, and many other nutrients that your body requires during the keto diet.
So, we’ll just stick to the natural way and add foods that are rich in all the things that I mentioned above.
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KETO DIET FOOD LIST
These are some of the keto diet foods that you have to consume in this diet. All of these are low in carbs and high in fats.
- Seafood ( Salmon or any other fish )
- Eggs
- Meat ( Beef and Chicken )
- Bone Broth ( Try our Keto Chicken Bone Broth )
- Butter and Cheese
- Vegetables ( Broccoli and Cauliflower )
- Fruits ( Berries and Apple )
- Coffee ( Avoid Sugar )
You can add these foods to your keto dinner recipes or keto breakfast, it all depends on you. These are some of the most healthy superfoods that you can consume in order to stay healthy. Most of these foods are rich in hydrolyzed collagen that can help in improving your bones, skin, and hair.
Bone broth is among those foods and if you have your doubts check out more about the benefits of bone broth.
If you are looking for bone broth then get it from our official website or order at our Amazon store.
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AVOID THESE FOODS
Now there are certain foods that you have to avoid and most of them are high in carbs and contain processed ingredients. So here is the list of foods that you should avoid.
- Cooked Rice
- Bread
- Soda Beverage
- Candies
- Chocolate
- Starchy Vegetables
- Beer
Even if you do not follow a keto diet, these foods are not good for your health and they shouldn’t be consumed in your regular daily diet as well.
If you are a beginner then it can get a bit difficult at times but if you follow a proper plan and know what you are doing in this diet then everything be smooth as a butter for you.
As most people love to have bread in their breakfast you can look up how to make your own keto bread. You will find different keto bread recipes and try to use them in your keto breakfast.
ARE YOU READY FOR KETO DIET?
This is an important question that only you can answer. I will make it a little easier for you. If you have never followed a diet plan before and you just jumped on a keto diet plan. Then I might warn you that it may get difficult for you at the start.
The reason is simple, your body is going through a change and you will feel its side effects. These are some of the side effects that some people have to go through.
- Dizziness
- Sweating
- Bad odor
- Confusion
- Hunger
These are some of the side effects that you can face and you should be prepared for them. Once you go through this phase then you will know that you are in the state of ketosis that we have already discussed.
The results will be good. All you have to do is take the first step after understanding the keto diet properly. You have to be disciplined and motivated. If you are willing to follow these things then your answer should be Yes!…
BOTTOM LINE:
This guide will give you a good idea about the keto diet. You don’t need to understand the advanced things to follow a healthy diet. All you need to know is that eating healthy will make you healthy. It will be beneficial in the long run as well. Preventing various health disorders, losing weight, and having that confidence in having a healthy life is what most of us want. You can get all that by following a healthy diet. Not only the keto diet, but there are also so many other diets that you can follow. The purpose should be to improve your health.
