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The Complete Ketogenic Diet for Beginners

Your Essential Guide to Living the Keto Lifestyle

By Amy Ramos
10-minute read
Audio available
The Complete Ketogenic Diet for Beginners: Your Essential Guide to Living the Keto Lifestyle by Amy Ramos

As the title suggests, The Complete Ketogenic Diet for Beginners (2016) is a helpful introduction to the low-carb, high-fat diet that can help you burn off unwanted pounds. It takes you on a step-by-step tour of what to expect as you “go keto” as well as what you can do to help make sure you stick to the new dietary lifestyle.

  • Health-conscious people fed up with traditional diets
  • Nutrition enthusiasts
  • Anyone searching for a maintainable diet

Amy Ramos is a holistic health expert and a professional chef with over 25 years of experience in developing recipes and helping people with medically restricted diets. She is also an advocate for the ketogenic diet and the low-carb lifestyle, and the author of the best-selling cookbook Easy Ketogenic Diet Slow Cooking (2017).

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The Complete Ketogenic Diet for Beginners

Your Essential Guide to Living the Keto Lifestyle

By Amy Ramos
  • Read in 10 minutes
  • Audio & text available
  • Contains 6 key ideas
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The Complete Ketogenic Diet for Beginners: Your Essential Guide to Living the Keto Lifestyle by Amy Ramos
Synopsis

As the title suggests, The Complete Ketogenic Diet for Beginners (2016) is a helpful introduction to the low-carb, high-fat diet that can help you burn off unwanted pounds. It takes you on a step-by-step tour of what to expect as you “go keto” as well as what you can do to help make sure you stick to the new dietary lifestyle.

Key idea 1 of 6

The ketogenic diet is a low-carb diet that puts your body into a metabolic process called ketosis.

When most of us hear the word “diet,” we think of measuring every gram, counting every calorie and having to eat flavorless meals while avoiding our favorite foods. But more often than not, this approach isn’t just unsustainable. It’s also unhealthy.

The ketogenic diet is a low-carb diet that gets its name from a natural metabolic state known as ketosis. When your body is in this state, it gets its energy from burning fat, rather than burning carbohydrates.

A lot of other diets are high in carbs, and they cause the body to enter a different metabolic state, known as glycolysis. The problem is, glucose levels in the blood tend to rise during glycolysis. This results in higher levels of insulin being produced, which, in turn, causes the body to store more fat.

On the other hand, during ketosis, stored fats and proteins are burned off in order to create ketone bodies, or ketones, which generate energy. And when your body burns off fat and protein, you lose weight – plain and simple.

Keeping your insulin levels down also means you’ll have fewer ups and downs in your blood-glucose levels to cope with. When this happens, you’ll be surprised by how much more energy you’ll have during the day.

Along with cutting out high-carb and high-sodium foods, the ketogenic diet works by relying on healthy fats and proteins.

You may be familiar with the recommendations of national health organizations, which suggest that carbs are necessary to produce glycerol for energy. Well, the fact of the matter is that glycerol is also produced during gluconeogenesis, a process that takes place in the liver and relies on dietary fats, not carbs.

Nevertheless, 5 percent of a ketogenic diet can still be carbs. How much that is precisely depends on your body type, but, in a sub-2,000-calorie diet, that would be roughly 25 grams. In order to keep an active state of ketosis, however, the majority of your calories will need to come from healthy fats and proteins.

If you’re skeptical, keep in mind that ketosis is a perfectly natural state for your body and metabolism to be in. We’ll explore its benefits in the next blink.

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