To put it simply, the ketogenic diet (or keto diet) is a high fat and low-carb diet plan that has gained great popularity over the years and continues to make huge waves in the health and fitness realm due to it’s incredible health-improving and weight-managing benefits. While some may still be leery of the keto meaning due to preexisting notions of saturated fat and red meat being bad for one’s health, the studies and positive outcomes speak for themselves.
We’re sharing our beginner’s guide to the keto diet that’ll explain what a ketogenic diet is, ketosis, keto health benefits, and what you can do to customize your own keto diet plan to lose weight, and improve your overall health.
What Is The Ketogenic Diet
The keto diet is about reducing the amount of carbohydrates in your diet and replacing it with fat (1). In turn, your body utilizes this new efficient energy production for your muscle tissue, kidneys, and heart. Additionally, the ketone bodies that are synthesized in your body provides an alternative energy source for your brain, providing you with increased focus and energy (2). It’s a natural way to lose weight and is considered to be safe for most people (3).
What Is The Keto Flu
Now, don’t be put off by something called the “keto flu” (4). The change you’re making by eating less carbohydrates and eating more fat forces your body to adapt into using fat as its main energy source instead of glucose that you get when you eat carbohydrates. As a result in the beginning, you may experience symptoms such as headaches, less energy, and “brain fog,” however, these symptoms will dwindle over time as your body adjusts and you’ll be left with all the wonderful benefits of being on a keto diet, which we’ll get into below.
What Is Ketosis
Ketosis is a metabolic state that occurs when your body is using fat as fuel rather than glucose from carbohydrates. And when ketosis comes into effect, it provides you with a more efficient way of getting your energy. In addition to helping you burn fat, ketosis can make you feel less hungry and also helps you to keep muscle (5).
Considering a person’s current physical state and activity level, ketosis can happen rather quickly. Particularly, after 3 or 4 days of eating less than 50 grams of carbs per day (ie. about 3 slices of bread or 2 small bananas) can kickstart ketosis. Fasting is another option to get you into ketosis.
Keto Health Benefits
There’s many studies out there that have proven a keto and low-carb diet to be very beneficial and healthy. Some of the main health benefits, include:
- Reducing harmful abdominal fat: The ketogenic diet has been shown to reduce short-term body weight and fat loss in the trunk region, especially in men, more than a low-fat diet (6).
- Improving Good “HDL” Cholesterol Levels: A low-carb diet has been associated with improvement in some risk factors for heart disease (7).
- Greater weight loss: A study has shown that subjects achieved greater weight loss on a low-carb diet than on a low-fat diet (8).
- Reducing hunger and appetite: Studies consistently show that eating more protein and fat reduces appetite when compared to eating a low-fat diet.
- Managing type 2 diabetes mellitus: Research shows that a ketogenic diet is an effective drug treatment alternative to using medications (9).
- Treating epilepsy symptoms: Studies have shown that cognitive benefits have been associated with patients with epilepsy who were on a low-carb keto diet; reporting improvements in attention, alertness, and global cognition (10).
- Using in cancer therapy: Numerous studies of the ketogenic diet show evidence of having an anti-tumor effect, as well as sensitizing tumors to chemotherapy without the requirement of a caloric restriction (11).
- Preventing the progression of Alzheimer’s disease: emerging evidence shows that the presence of ketone bodies has a protective impact on the aging brain, hence a potential therapy for the neurodegenerative disorder, Alzheimer’s disease (12).
As more research on the keto diet is to be conducted, results at this stage have been positive and deserve further clinical investigations.
Getting Started With A Keto Diet Plan
A keto diet plan can be divided into macronutrients of approximately 55% to 60% fat, 30% to 35% protein, and 5% to 10% carbohydrates. But the common question of, “What to eat on a keto diet?” may still hold true. Who has the time to count your macronutrients each and every day to make sure you’re staying on track? If you’re someone who is willing and capable of taking the time to do so, then more power to you! However, most people don’t have the time or even the knowledge to do this consistently, if at all.
In that case, outsourcing a keto diet plan from a reputable keto-focused company can be just the ticket to achieving your best and healthiest self hassle-free. Forget the complicated and overwhelming process of counting macronutrients and figuring what is keto-friendly and trust an expert from Custom Keto Diet.
Created by Rachel Roberts, Custom Keto Diet is a custom keto diet plan service designed to help men and women all over the world turn their lives around and take charge of their health and figure. With giving users exclusive access to an incredible team of leading nutritionists, chefs, and personal fitness experts, their mission is to give users the building blocks to achieve nutritional success. They’ve developed custom keto meal plans that are effective, convenient, cost-effective, and (most importantly) enjoyable.
Within your Custom Keto Diet 8-week plan, you’ll receive a custom keto diet plan that carefully tailors a specific calorie and macronutrient program based upon your own specific situation and fitness goals, and sets you up with a personalized program without compromising your lifestyle. And in a way to prevent you from “falling off the wagon”, Custom Keto Diet will include foods that you love into your meal plan, so you can still enjoy your favorite foods without sacrificing your health and goals.
First, you’ll be given a keto diet survey that will ask you questions about your gender, current activity level, preferred choice of meat, preferred choice of vegetables, and other preferred food selections that you’d like to eat throughout your keto diet plan. After you’ve finished the survey, you’ll be presented with your 60-day custom keto meal plan along with a complete summary of metrics that’ll help catapult you towards your goals. You’ll also see a breakdown of your recommended daily measurements of calories, fats, protein, carbs, water intake, bmi, daily activity level, and an achievable 30-day weight measurement.
Second, you’ll be provided with detailed keto recipes with step-by-step instructions to make meal preparation super simple and free from confusion (no prior cooking experience needed). You will receive a downloadable shopping list each week that details every ingredient needed for all recipes, including alternative food options so you can pick and choose what you feel like eating that next week.
Remember, you’re not locked into one meal plan. Your custom keto diet plan is completely editable and recalculated immediately after you make any changes in order to align with your goals. So, whatever and whenever you choose to switch up your plan, you have the freedom to do so.
For when life gets hectic (which will happen every now and again) and you don’t have the time to cook or if you want to go out with friends and don’t want to sacrifice the progress you’ve made with your keto diet, Custom Keto Diet includes a keto plan that allows you to incorporate”’keto-friendly” fast food from places such as Mcdonald’s®, Subway®, Burger King®, In-N-Out Burger®, Wendy’s®, and more.
Now, if you’d rather stay true to your keto diet plans and not eat on your next night out with family or friends, then don’t. Your custom diet plan makes it easy to skip meals, so you can plan your eating around your schedule rather than becoming a slave to your diet and missing out on all the fun.
Finally, enjoy living a keto-friendly life with your new-found knowledge and health. Because nothing is better than living your best life in the healthiest way possible.
Get A Custom Keto Diet Plan
Custom Keto Diet currently has a discount on their website, so you can get a custom keto diet plan for only $37 (original price of $97). And if you’re not fully satisfied with your plan, Custom Keto Diet has a 60-day money-back guarantee that offers you a 100% refund, so you can feel rest assured that you and your purchase are protected.
No service fee, subscription fee, delivery fee, or shipping fee is required. You only pay while placing an order for your keto diet plan and the program will be mailed to you free of cost.
As quality and safety is our top priority here at Health VIP Club, we will only bring our VIP club members the best topics and products that we’re passionate about, so you can trust that you’re being provided legitimate and accurate information.
The Bottom Line
The keto diet can be a great tool for people who are wanting to:
- Increase focus and energy
- Improve metabolic health
- Achieve weight loss
- Reduce abdominal fat
See below for more information about what to eat and what to avoid on keto:
Health VIP Club believes in achieving your best self with quality and safe practices, and Custom Diet Plan can be just the ticket to helping you with your new-found keto lifestyle.