The Ketogenic Diet: A Detailed Beginner's Guide to Keto

William Banting, a Victorian-era funeral director, dropped almost 50 pounds in the 1860s by following a diet that is very comparable to the ketogenic diet.

Dr. Russell Wilder of the Mayo Clinic created the ketogenic diet in 1924 as a therapy for epilepsy.

Types:

4 Main Types of Keto

1. Standard
   
2. Cyclical
   
3. High-protein
   
4. Targeted
   

Benefits:

1. Low-carbohydrate diets suppress your appetite.
2. Acne is reduced.
3. Increased 'Good' HDL Cholesterol Levels
4. It will safeguard your brain's function.
5. Effective in the Treatment of Metabolic Syndrome

Cons:

1. Constipation and vitamin deficits can result from avoiding entire grains, legumes, fruits, and many vegetables.
2. Muscle mass loss leads to a slower metabolism.
3. You may have unpleasant side effects from drastically reducing carbohydrates during the diet transition, which is frequently referred to as the "Keto Flu."
4. It's not good for your intestinal health.
5. Heart disease and diabetes are more likely to occur.

Food to eat:

The first day's meal must include fiber-rich and healthful food items so that the body receives a taste of Keto on the first day and can adjust in the following days.

Keep your spirits up and follow the Keto diet.

1. Fish and seafood
2. Low-carb veggies
3. Cheese
4. Avocados
5. poultry
6. Eggs
7. Nuts, seeds and healthful oils
8. Plain Greek yogurt and cottage cheese
9. Berries
10. Unsweetened coffee and tea
11. Dark chocolate and cocoa powder

Food to avoid:

1. Bread, tortillas, muffins, bagels, pancakes
2. Pasta and rice
3. Cereal
4. Cakes, cookies, and other baked goods
5. Sugar and anything made with sugar
6. Most fruits and fruit juice

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