Emily Costa - Ketogenic Diet for Beginners: the Essential Keto Guide to Rapid Weight Loss! Using Intermittent Fasting, Low Carb Recipes, Vegan & Vegetarian Techniques, and a Low Budget 7 Day Meal Plan.

Copyright 2022 by Emily Costa

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W hat exactly is the keto diet? Why does everyone seem to be so fascinated by it? Can it really be as wonderful as people say? Does it really work?

You picked up this book because you want to know what the hype is all about. More importantly, you want to know if the keto diet will work for you. We all have struggled with our weight and our bodies. You may have tried many diets in the past, all to no avail. And, although the gym is praised for being the best way to lose weight, many of us still struggle to see results in the gym. The truth is, the human body is far more complicated than we give it credit for. There is a science to losing weight and keeping the weight off. Many diets and fitness programs promise to help us get the weight off, but they most often fail. How many times have you seen a person boast about their new weight loss only to watch them pack on the pounds once moreand end up even bigger than their former size!

If you are tired of quacks and get-thin-quick schemes, then this comprehensive guide for beginners is for you! In this book, you will learn essential facts about the keto diet. I will show you how the keto diet hacks into your biological processes to promote lasting weight loss. I will also bring you all the great benefits you can expect from the keto diet, as well as the main benefit of losing weight. Lastly, this book will kick-start you on your new journey into weight loss by bringing you a low-budget, seven-day meal plan that is guaranteed to have you lose weight, be healthy, and look good in no time!

If you are tired of being overweight or if you have tried everything to lose fat in specific areas, then this book has all the answers you need. So get settled and prepare yourself for your next life-changing experience!

T he keto diet is not a new invention; although judging by its ever-growing popularity in recent years, you might think it is. What we know as the keto diet was developed as early as 1924 by Dr. Russell Wilder, who used it to effectively treat epilepsy in his patients. Indeed, the concept of a low-carb, high-protein, and high-carb diet is not a new one. The first-ever documented record of such a diet was in 776 BC. At the time, Olympic athletes used a keto diet to improve their athletic prowess and performance.

Put simply, the keto diet is a much more natural diet for the human body than the traditional American diet consisting of simple white carbs, sugar, and unhealthy fats. On the keto diet, you eat very little carbohydrates or sugar. Instead of using carbohydrates and sugars (glucose) as its source of fuel, your body begins to use ketones. Ketones are a chemical that the body uses for energy when there is no glucose left in the body. They are a chemical byproduct produced when the liver begins burning fat. They are used as a short-term fuel supply by your body when glucose is not available. This is why the keto diet is not a long-term diet approach. Rather, it is an intermittent diet approach for long-term weight loss. You will have to go back to introducing smaller portions of carbohydrates to your system after a few months on keto, after which you can then begin the process of ketosis once again.

Once your body begins to burn ketones continuously for a few days, it will automatically go into ketosis. When your body is in ketosis, you need less insulin because you are not ingesting any glucose. As a result, your body produces less insulin, reducing your insulin resistance in the process (as I will discuss further along in this chapter). The keto diet relies on very little carbohydrates and sugar, a moderate amount of proteins, and a high amount of fat. You cannot eat too much protein on this diet because the human body stores the energy from excess protein as sugar (glucose), thereby preventing or delaying you from achieving a state of ketosis.

The keto diet is one of a few popular low-carb diets in the world. You may have heard of other low-carb diets, such as the Atkins diet and the Paleo diet. However, the keto diet remains consistently the most popular of these diets because it allows a lot of room for you to eat delicious, tasty, and filling meals and users see their weight drop off considerably while still being energized and well-nourished. The high-fat and moderate-carbohydrate requirement of the keto diet is a blessing because these two macronutrients are known for leaving you feeling full, satiated, and well-nourished. You may have noticed, for example, how eating a couple of hard-boiled eggs is enough to keep you feeling full for hours, despite how small they are. The high-protein content in eggs explains it.

Another wonderful benefit of the keto diet is that it allows you to consume most fruit and vegetables with your meals (as you will see in the handy meal plan included at the end of this book). This is a wonderful benefit because you can eat highly-nutritious fruit and vegetables, many of which can be prepared in vegetarian and vegan styles. In essence, you do not have to worry about losing out on your nutrients, including your vitamins and minerals. Today, many of us overeat not necessarily because we are hungry, but because our bodies are craving the nutrients that they just cant get from processed, heavy carb foods.

And, while it is not necessary, most keto dieters include intermittent dieting as part of their keto lifestyle. Dont be put off by its formal-sounding name. Intermittent fasting is simply regular fasting during a particular time window. Most people who intermittently fast follow the 16:8 fasting program that allows for users to eat within an eight-hour time window.

Intermittent fasting works similarly to the keto diet, which is why they both work wonderfully when paired together. When you eat, your body breaks down the food to make glucose. Any excess glucose that you do not use is stored as fat in your body. Intermittent fasting gives your body enough time to use up the fat that it has stored from food before fueling your body with food once more.

This is why intermittent fasting is such a great way to lose weight. It ensures that your body is not storing excess glucose or excess fat. You use it all up before new glucose is introduced into the body. Both intermittent fasting and the keto diet have one goal: to burn up fat in the body. When paired together, they work brilliantly well to speed up weight loss. So what is the secret of intermittent fasting (IF)? Why does it work so successfully in aiding weight loss?

You will have noticed that there is a certain weight that your body seems to always revert back to, no matter how much you try to diet or exercise. When you eat foods rich in glucose, your liver releases insulin, a hormone that allows for glucose to enter your blood cells and energize you. If you eat too many refined carbohydrates or simple sugars at once, your body will have to produce excess insulin in one go. Like any other body part, your liver is a machine. Over time, if you overwork a machine, it will stop working properly. And, like all machines, your liver also begins to settle into a pattern. If you introduce a pattern where you eat simple carbs and sugars every day, your liver will get used to producing a certain amount of insulin. If you are producing too much insulin consistently, you will become insulin resistant. That is, your body is not responding to insulin as it ought to. If your body produces insulin but your cells are only half-responding to that insulin, then you will feel only half as full as you should feel because some of that glucose is not penetrating your blood cells to energize you. Rather, it is simply being stored as fat. This then causes you to overeat just to feel full, causing you to gain weight. If left unchecked over a long period of time, insulin resistance leads to prediabetes and diabetes.