Meal plan 19-Day Keto Diet Meal Plan And Menu For Beginners Weight Loss By admin Nov 10, 2019 1 Comment 19-Day Keto Diet Meal Plan And Menu For Beginners Weight Loss Advisory Note: I know you are excited to get to the details, but let me just give you some advice! As, with any diet, you should always seek the advice of a doctor or physician before starting, especially if you are taking any medication or suffering from ANY ailments. It is especially crucial for anyone with Type 1 Diabetes to seek medical supervision before taking part in the diet. Table of Contents Keto Diet Outline How the Keto Diet Works Exercising on the Keto Diet Dining Out Tips on Keto Foods to Avoid on Keto 11 Health Benefits of a Keto Diet Diet and Meal Plan Breakdown Stage 1: Week 1 (Days 1-5) Stage 2: Week 2 (Days 6-12) Stage 2: Week 3 (Days 13-19) Final Remarks Keto Diet Outline The Keto Diet like many others consists of a low-carb intake. It is these carbs that help the body produce energy, and the brain is fed chemicals which stimulate the pleasure centers. It is this that makes us feel happy by eating high-carb foods. It should be mentioned, though, out of all the foods, it is nearly always carbs which cause the problems. They may give us a quick boost in energy, and stimulate the brain’s pleasure centers, but there is one major downside to this, any carbs the body has not used to produce energy gets stored, and you guessed it, it gets stored as fat. Now you may be thinking if carbs provide the energy, and we are about to consume fewer carbs, where will the body get energy from? Well, remember all the left-over carbs which are probably sitting on your belly? This will be the body’s new energy source, or at least it will contribute towards it. How The Keto Diet Works The Keto diet principles are quite simple, we reduce the carbs and replace these by fats and proteins, this will after a while put the body into a state of Ketosis. It is in this state that the body burns ketones to produce energy rather than carbs. This simple process will lead us to weight loss and better health. I would like to mention, there are similar diets to this which are quite famous. Have you heard of the Atkins Diet? At least with the Keto Diet, you know it is based on scientific evidence that has been gathered over a period of nearly 100 years. As discovered by Dr. Henry Rawle Geyelin, when a body is in a state of fasting, glucose levels contained in the blood drops, whilst at the same time, the levels of Ketones increase. When the body burns ketones for fuel rather than glucose, there is less stress on the brain, this is what reduces the onset of epileptic seizures. Enough of the history lesson, let me explain how it works: When carbs are consumed in foods, they are converted into glucose, and it is this glucose which is the energy source to power the body and the brain in the bloodstream. Now the body is in a state of Ketosis, the liver will convert fats into fatty acids and ketones which can be used as a replacement for glucose to produce energy. For the body to reach this state of ketosis, the majority of what is eaten should contain a high fat and protein content. As the number of carbs is restricted to around 50g per day, a lot of the vegetables that are grown above ground will have to be restricted, but your body will soon become super-efficient at burning fat for energy. Studies have also shown, once the body is in a state of ketosis it can run 70% more efficiently as these ketones are actually preferred by the body over carbs. Once on the diet, the first target is to deplete the bodies Glycogen stores, these are the way the body processes and stores glucose as energy, when you do high-intensity activities like running, the muscles draw upon the glycogen for fuel, it is for this reason long-distance runners do “carb-loading” before big events. In the liver, it is the glycogen that keeps the body functioning correctly all day, this includes the brain function, kidney cells, and red blood cells. Glycogen depletion is normally brought on by switching to a low-carb diet like the Keto diet, it is in the first few days where you feel the side effects as mentioned, to fully deplete the glycogen stocks normally takes 2 -3 days on average. Each gram of glycogen is bound to 3-4 grams of water, so not only will you be depleting your glycogen stocks, there will be excess water being flushed from your system. When first starting the Keto diet, counting calories is not what you should be concerned with, this is one of the reasons people start to lose interest and quit. The recipes supplied are structured to offer the best basis of how to achieve your goals. Next Page.