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Keto for Beginners – Simple Ketogenic Diet Guide. Learn how to start a keto diet.

Keto for Beginners – Simple Ketogenic Diet Guide. Learn how to start a keto diet.

Free keto guide: https://bit.ly/33mfjuW

Keto for Beginners – Simple Ketogenic Diet Guide. Learn how to start a keto diet.
If you want to start a keto diet, you’re in the right place. This Keto for beginners guide is all you need to start a keto diet. In this short video, you will get to know the 80/20 of the keto diet. The 80/20 basically means learning the most important things about the keto diet that will allow you to start it correctly and achieve great results. Without overcomplicating it! This, Keto for Beginners guide is the most condensed, simple, and easy to follow Ketogenic Diet Guide.

It gives you the knowledge, shows you the How-To, explains the Do’s and the Don’ts. It shows what foods to eat and what foods to avoid on the keto diet, gives you an example of a keto grocery shopping list, and example keto meal plan for 1 week. All you need to start a keto diet in the UK.

If you want to get my free mini keto guide, where I summarise all that I talked in this video and have all the pictures of the keto-approved foods, keto grocery list, and a keto meal plan for 1 week, you can click the link below and download it for free.

By the way, if you’re new to my channel, I’m a nutritionist who promotes a keto lifestyle. I promote keto where you focus on eating keto-approved foods and don’t have to worry about anything else. This way of eating is great for losing weight and improving your health.

Also, keep in mind that Net Carbohydrates are based on the American Food labeling system where the fibre content is taken into account in the total carbohydrate content of a food item. In the UK total carb figure is correct, we don’t need to minus the fibre.

What exactly is a ketogenic diet?
A Ketogenic diet is a diet high in fat, low in carbohydrates and moderate in protein. The typical macros could be 75% of your calories from fat, 20% from protein, and 5% from carbs.

The benefits of the keto diet:
Keto diet has been shown to be the most effective diet for weight loss. Several systematic reviews and meta-analysis of randomised controlled trials found this diet to be significantly more effective for weight loss when compared to other dietary approaches such as the low-fat diet.

Other well-researched and proven keto benefits include reduced appetite, improved blood lipid profile, where triglycerides are decreased, HDL, the so-called good cholesterol is increased and the LDL, the so-called bad cholesterol is improved in a way where the particle size is increased. The small size LDL particles are the ones linked with heart disease, while larger particles are linked to a lower risk. Also, one of the obvious benefits of the keto diet is reduced blood sugar and insulin levels. High blood glucose and high insulin are at the root cause of most common chronic conditions such as type 2 diabetes, cancer, dementia, heart disease, and a lot more.

And you don’t have to be ill to do keto. The clean keto diet can be safely used long term to achieve and maintain optimal health. You can watch my other video on the long-term safety of the keto diet:
https://youtu.be/Prq7LCkOtUE

Here are the links to scientific studies discussed in the video:

Comparison of Low-Carbohydrate and Low-Fat Diets. A Meta-Analysis
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0139817

Comparing various diets for weight loss, Meta-analysis
https://pubmed.ncbi.nlm.nih.gov/26527511/

Ketogenic diet versus a low-fat diet to treat obesity RCT
https://pubmed.ncbi.nlm.nih.gov/15148063/

Saturated fat and coronary risk https://pubmed.ncbi.nlm.nih.gov/24723079/

Omega–6/omega–3 ratio for reducing inflammation https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6269634/

Keto diet rules you have to follow:
You have to eat only when you’re hungry and you stop when you’re full. Try to have 2 – 3 larger meals a day rather than having 5-6 smaller meals. This will help to regulate your hormones and keep you full for longer.

You have to reduce your starchy and sugary carbs as much as possible. Meaning, no bread, no rice, no pasta, no potatoes, no ice cream, no sodas.

Also, learn about:
Best keto protein sources
Best keto fruits
Best keto drinks
Best keto sweeteners
Best keto fats
Best keto snacks
Best keto nuts
Best keto desserts

Also,
Organic liquid stevia sweetener:
UK: https://amzn.to/2y7twPo

Collagen powder:
https://amzn.to/2OPIWg1

Organic coconut oil:
https://amzn.to/3j72Tfq

Also, download my free mini-keto-guide that has a keto grocery list, foods to eat and foods to avoid on a keto diet, and an example of a keto meal plan for 1 week – all you need to start a keto diet in the UK.

Free keto guide:
https://bit.ly/33mfjuW

You can also support my channel by buying me a coffee 🙂
simply click on the link below and follow the instructions, it takes just a second:
https://www.buymeacoffee.com/greta

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