Home Diet and Weight loss Ultimate Guide to High Protein Keto Diet For Beginners

Ultimate Guide to High Protein Keto Diet For Beginners

34 min read

Keto diet for beginners

You mast have already heard by now that diets with low level of carbohydrates are very effective in weight loss.

That diet is called high protein Keto diet, and in this Ultimate guide you will learn all that you need to know about Keto diet. To the end of this guide you will have a great samples of comprehensive meal plan especial for this diet.

Over 20 researches shows that this type of diets are very effective in weight loss and health preservation. Also have positive impact on many diseases such as Alzheimer’s, diabetes, cancer and epilepsy.

Keto diet is actually based precisely on the principles of low carbohydrate intake.

Healhy keto diet

Although this diet is very old, its popularity was gained only in 1994, after the hollywood star Jim Abrahams successfully cure his son of epilepsy by following the prescribed ketogenic diet plan.

In this detailed article you will learn everything you need to know about the ketogenic diet.

  1.  What is ketogenic diet
  2.  Impact on weight loss
  3.  health benefits
  4.  Types of keto diets
  5.  What to eat – permitted food
  6.  Forbidden foods
  7.  Side-effects
  8.  Keto menu
  9.  FAQ
  10.  Tips and conclusion

What is ketogenic diet?

Ketogenic diet (often called keto diet) dates from 1920 and was created by endocrinologist Dr. Henry Geyelin as a treatment for epilepsy.

In 1921 Geyelin found that the kind of food he recommends has a positive effect on how the body processes nutrients, leading to a smaller number of patient’s seizures.

The high protein keto diet is a diet plan that includes the replacement of foods that are rich in carbohydrates with foods that are rich in fats.

It is very similar to the Atkins diet. Actually the induction phase of the Atkins diet is a ketogenic diet.

Means a drastic reduction in carbohydrates and their replacement with foods that are rich in fats. Reducing the intake of carbohydrates puts the body in a metabolic state called ketosis.

At the stage of ketosis, the body becomes very efficient at using fat as a primary source of energy. In the liver, fat is converted into ketones, which provides energy for the brain.

High protein keto diet can cause a drastic reduction of blood sugar and insulin levels.

It’s impact on weight loss

Keto diet for weight loss

In normal conditions, the carbohydrates from the food during digestion are converted into glucose, which is further used as energy for the cells. However, if the body is in stage of ketosis, the liver converts fat into fatty acids and ketones which are used for the same purpose.

In order to achieve and maintain a state of ketosis in the body, it is necessary to drastically reduce the intake of carbohydrates. Most of the foods that you eat should be rich in protein and fat, while the main sources of carbohydrates should be from vegetables that grow above the ground.

During the ketogenic diet the intake of carbohydrates is significantly limited to a maximum of 50 grams per day, in order to force the burning of fat.

Science still has no precise explanation of why the high protein keto diet changes the natural processes in the body so successfully , but for now it helps very much not only to reduce weight and epilepsy, but also in a variety of neurological disorders.

Researchers have shown that the keto diet is much more efficient, comparing to the other diets that are based on the principles of a low carbohydrate intake.

One study has showed that people who followed the high protein keto diet have lost 2.2 times more weight compared to those who followed diets that promote restricted calories and fat intake. Besides the successful weight loss, an improvement to the level of triglycerides and the “good” HDL cholesterol has been noticed.

One of the reasons why the keto diet is better compared to other low-fat diets is because of the greater amount of proteins that are consumed, which besides the increasing feeling of fullness, brings many other positive sides, such an increasing of the muscle mass.

Increased ketones plays an important role in reducing the blood sugar levels and insulin sensitivity.

Achieving the optimal level of ketosis is not an easy task. But the positive side is that your body is forces to burn fat instead of the primary energy sources such as starch and sugar.

Many athletes and bodybuilders often recommend this diet.

Operating methods of the keto diet

  •  The elimination of food – by eliminating the carbohydrates from the daily nutrition, you drastically limit the number of foods that you can intake,
  •  Increased intake of protein
  •  Increased appetite – this diet helps you feel full for a long time, which has a positive influence on changes in the hunger hormones.
  •  Improved sensitivity to insulin which can affect the metabolism and use of energy in the body.
  •  Increased burning of fat – high protein keto diet can dramatically increase the amount of fat you burn during the day.
  •  Reduced storage of fat – some studies have shown that the ketogenic diet can reduce lipogenesis, the process of turning sugar into fat.

Health benefits of Keto Diet

Diabetes and prediabetes

blood-sugar-levelDiabetes is characterized as a metabolic disorder, accompanied with a high blood sugar levels and uneven insulin secretion.

Ketogenic diet can help in reducing excess weight, which is closely related with the appearance of type 2 diabetes, prediabetes and the metabolic syndrome.
One study shows that the ketogenic diet has improved the insulin sensitivity by 75%.

Another study showed that 7 of 21 patients with type 2 diabetes managed to stop the use of drugs for diabetes.

In this study, the group that was on high protein keto diet manages to lose an 11.1 kg more in comparison with persons who were on a diet that includes increased intake of carbohydrates. This group has lost 6.9 kg. What is interesting is that 95.2% of the group that was on the ketogenic diet has been able to stop or reduce the intake of drugs for diabetes. While at the second group the percentage was 62%.

Other health benefits

  •  Alzheimer’s disease – may reduce the symptoms and slow the progress of the disease.
  •  Fight against cancer – currently used to treat several types of cancer and to slow down tumor growth.
  •  Parkinson’s disease – in this study it was noted that this diet positively affects on the reduction of symptoms of Parkinson’s disease.
  •  Heart disease – a positive effect on the levels of good HDL cholesterol, blood pressure and blood sugar.
  •  Epilepsy – research shows that this diet can reduce the number of seizures.
  •  Brain injury – Research on animals has shown that the ketogenic diet may improve recovery after brain injury and that alleviates concussion.
  •  Acne – reduced intake of sugar and refined foods can help with problems with acne.

Types of Ketogenic diets

There are several types of ketogenic diets:

   Standard ketogenic diet (SKD)

This is the original version of the high protein keto diet, based on low intake of carbohydrates, and moderate to high intake of protein and fat.

To achieve the state of ketosis, carbohydrate intake should be reduced below 100 g / day, but most people will need to reduce that number even more to about 30g / day to achieve and maintain ketosis. Carbohydrate intake of 30g / day and even less is recommended in the first few weeks of SCD while the body adapts and switch to an alternative fuel source (free fatty acids).

As far as the selection of carbohydrates, we should choose those with a low GI (glycemic index), because our goal is to keep insulin levels as low as possible. So most of the carbohydrates will be in a form of green vegetables.

Fruits and various sources of starch should be completely out of the diet.

Ultimate guide to keto diet

As far as the proteins, their increased intake can also interfere with ketosis. Ideally, their intake should be high enough to prevent muscle loss, and low enough not to affect the ketosis. During the initial phase of a few weeks, the intake should be at least 1.75g / kg and a minimum 150 g / day in order to prevent catabolism.

After this initial period, for someone who has regular physical activity an intake of 2g / kg is recommended.

Although the high protein keto diet can be consisted only of carbohydrates and proteins, but in that case calorie intake will be so low that would slow down the metabolism. Fats in this case, serve to provide an adequate caloric intake. So, after we determine the amount of calories we need and after we determine how much carbohydrate and protein we need, the rest of the calories will be compensated from fat.

The main problem with the SKD is that such a diet can not go hand in hand with intense training because of extremely low carbohydrate intake.

Why is that so?

When carbohydrates are very low, after training practically there is no glycogen recovery and therefore intensive training for the next period will not be possible.

Therefore it was necessary to make two types of modified SKD that includes more carbohydrates, and yet without disruption of ketosis.

   Targeted ketogenic diet (TKD)

TKD has the same base as the SKD, except that increased intake of carbohydrates is allowed during the period of increased physical activity (training). Total calories remain the same, which means that compared to SKD fat intake will be reduced.

The safest time when we can intake carbohydrates without fear that we will disrupt the ketosis is before training.

Most will agree that the amount that suits the best is consuming 25-50g of carbs approximately 30 minutes before training. As for the types of carbohydrates, recommended are those with a higher GI that are easier to digest in order to avoid tension in the stomach during training.

Some individuals will feel the need to intake additional 25-50g of carbohydrates after training. If they do, it is very important that those sugars are glucose or glucose polymers, because other sugars, eg. Fructose would first fill the liver glycogen reserves and thus interrupt the production of ketones.

   Cyclical ketogenic diet (CKD)

The Cyclical ketogenic diet starts with a standard high protein keto diet for first 5-6 days followed by one to two FULL days of high carbohydrate consumption in order to fully refill muscle glycogen stores.

This means that CKD is not for beginners that are not able to perform the necessary amount or intensity of training. You must completely deplete glycogen stores each week in order to have a successful CKD.

Unlike the TKD, the state of ketosis during the high carbohydrate intake is temporarily interrupted.

After the glycogen stores are fully depleted, in the first 24 hours the glycogen can be returned to its 100% normal levels if a sufficient amount of carbohydrates in entered.

Supercompensation (150%) can be achived for a period of 36 hours.

In the first 24 hours the amount of carbohydrates that should be entered is 8-10g / kg body mass without fat tissue, and the resulting amount should be divided so an equal amount will be entered each 2 hours. In the next 24 hours is enough to enter 5g / kg.

What kind of food is permitted?

Keto diet plan

Keto food can be very tasty. Considering that the objective is to maintain the phase of ketosis, you can use this keto calculator to accurately determine how much macro nutrients you need.

Depending on the goal you want to achieve with the keto diet, there are some recommendations that should be followed.

Classical formulas recommends 4: 1 ratio of protein and fat. Some expert (persons using the ketogenic diet as a potential nutrient for cancer treatment) recommend 75% fat, 23% protein and 2% carbohydrate.

For body builders, only 30 to 50 grams of carbohydrates during the day is recommended, which can be achieved through vegetables. While for people who want to remove belly fat the recommended ratio is 50% fat, 30-40% proteins and any source of carbohydrates from vegetables (under condition that the vegetables belongs to the allowed group of vegetables with low carbohydrate).

Proteins and fats, lead to a greater feeling of fullness compared to carbohydrates.

Therefore, during the high protein keto diet many people often unconsciously intake fewer calories during the day because they simply don’t feel hungry.

Most of the calories come from fat, but some people have a problem digesting the omega-6 fats , so pay attention to the content of these fats in the cheaper vegetable oils.

It is recommended the majority of meals to be based on the following foods.

  •  Eggs
  •  Meat – ham, beef steak, sausage, chicken, turkey, bacon, red meat
  •  Butter
  •  Cheese – one that is not processed (mozzarella, cheddar, goat cheese)
  •  Avokado
  •  Oily fish – such as tuna, salmon or mackerel
  •  Seeds and nuts – walnut, flaxseed, pumpkin seeds, almonds, chia seeds
  •  Healthy oils – such as olive oil, coconut oil and avocado oil
  •  Spices – pepper, salt and a variety of medicinal herbs
  •  Vegetables with low-carbs – tomatoes, onions, peepers and most green vegetables

What kind of food should be avoided?

All food that is rich in carbohydrates should be avoided.

This is a list of foods that should be avoided:

  •  All fruits except for small quantities of berries such as strawberries
  •  Sweetened foods such as smoothies and fruit juices, cakes, ice cream, candies, soft drinks and etc.
  •  Starch and cereal – Cereals, pasta, rice, wheat bread and etc.
  •  Legumes – beans, lentils, peas, etc.
  •  Root vegetables such as potatoes, carrots, etc.
  •  Spices and condiments containing additional sugar
  •  Alcohol because many drinks contain carbohydrates that may cast the body from the stage of ketosis
  •  Unhealthy fats such as mayonnaise or vegetable oil
  •  Low fat or dietary products with reduced fat – because most of them are processed food that is filled with carbohydrates.
  •  Dietetic products without added sugar – these are mainly sugar alcohols that affect the level of ketosis in the body. Also, very often they are highly processed foods.

Of course, try to avoid trans fats as much as possible!

From time to time it will appear a great need for sugar, especially if you have been previously used to consume large amounts of sugar.

It is important to stay strong and resist the need.

We recommend that you use a healthy and natural alternative to sugar as stevia. If you decide to use stevia, try the liquid version instead of the one in powder. Stevia powder often contains maltodextrin, so be sure to read the labels on the product.
Stevia is even 200 to 400 times sweeter than sugar but has no energy value (0 calories).

Side Effects

Although the keto diet is safe for most people, some mild side effects can happen during the period of adaptation of the body to the new diet.

This effect is called “keto flu” and often takes a few days.

Some of the mild side effects are:

  • increased hunger,
  • weakened brain function,
  • lower energy levels,
  • digestive problems,
  • problems with sleep and quality of sleep,
  • nausea and
  • poor training performance.

To reduce these effects you can first try a regular diet that recommends low carbohydrate intake. This way you can prepare the body for lower intake of carbohydrates that followes.

The high protein keto diet may also disrupt the ratio of fluids and the mineral balance in the body, that’s why its recommended a slightly increased salt intake with meals or taking supplements such as vitamins and minerals.

As for minerals, try to intake 3000 to 4000 mg of sodium, 1,000 mg of potassium and 300 mg of magnesium during the day.

At the beginning of the diet it is very important that you do not pay attention to the number of calories and to eat until you feel full. This diet usually leads to weight loss without having to pay attention to the number of calories.

Daily menu for a whole week – Weekly keto plan:

Monday

  •  Breakfast – Eggs, bacon and tomato
  •  Lunch – Chicken salad with olive oil and feta cheese
  •  Dinner – salmon with asparagus cooked in butter

Tuesday

  •  Breakfast – Eggs, tomato and goat cheese
  •  Lunch – Peanut butter, almond milk, cocoa butter and milk shake with stevia
  •  Dinner – Meatballs with vegetables and cheddar cheese

Wednesday

  •  Breakfast – Keto milk shake
  •  Lunch – Shrimps salad with avocado and olive oil
  •  Dinner – Pork steaks with broccoli, parmesan cheese and salad

Thursday

  •  Breakfast – Omelet with avocado, peppers, onions, spices and salsa
  •  Lunch – A handful of nuts and celery with guacamole and salsa
  •  Dinner – Stuffed chicken with cheese and vegetables

Friday

  •  Breakfast – Omelet with cheese and tomatoes
  •  Lunch – The remains of the previous dinner
  •  Dinner – eggs, beef steak, mushrooms and salad

Saturday

  •  Breakfast – Omelet with ham and vegetables
  •  Lunch – Ham and cheese and a handful of nuts
  •  Dinner – White fish with eggs and spinach cooked in coconut oil

Sunday

  •  Breakfast – Eggs with bacon and mushrooms
  •  Lunch – Hamburger with salsa, cheese and guacamole
  •  Dinner – Beef steak with eggs and salad

Keto snacks

If you get hungry between meals, try to reduce your hunger with these snacks:

  •  Cheese
  •  Cheese with olives
  •  1-2 hard boiled eggs
  •  Dark chocolate with 90% cocoa content
  •  Celery with salsa i guakamolom
  •  A handful of nuts and seeds
  •  Yogurt mixed with cocoa butter and walnut butter
  •  Strawberries with whipped cream
  •  Milk shakes with a small content of sugar and carbohydrates, cocoa butter and walnut butter
  •  Remains of previous servings

High protein diet

Frequently Ask Questions

   I have bad breath, what to do?

This is a very common problem with this type of diet. Try to drink more water with different flavors and use chewing gum.

   How much protein can I eat?

Maximum 35% of calories should be from protein sources.

   Is ketosis harmful?

Ketosis is a natural state while ketoacidosis occurs in uncontrolled diabetes. People often confuse those two terms.
Ketoacidosis is dangerous, while ketosis in the ketogenic diet is quite normal, natural and healthy.

   Why did the urine smells like fruit?

The reason is the secretion of by-products in the body during the stage of ketosis. Nothing dramatic!

   I have diarrhea, what should I do?

This phenomenon is very common and usually pass after 2-4 weeks. If it doesn’t then try to consume more fiber and magnesium.

   Is the ketogenic diet for women or for men?

This high protein keto diet plan can be applied by everyone!

   Am I going to lose muscle mass and can I build muscle mass?

A high protein intake and the levels of ketones can reduce the possibility of muscle mass loss, especially if you exercise regularly with weights. But in every diet there is a risk of reduction of muscles.

Muscle mass can be increased, but however, there is a great probability that it will not be sufficiently effective as on a regular high-protein diet.

   Often feel fatigue and weakness, what to do?

Probably you are still not at the stage of ketosis or the body does not use enough fat and ketones. Try to reduce your intake of carbohydrates.

   Will I ever be able to eat carbohydrates again?

Of course!

However the duration of ketogenic diet is not restricted because this is a long-term eating plan. It is important to discard the carbohydrates at the beginning. After 3-4 months you can eat carbohydrates again during special occasions. It is only important to return to the keto diet regime immediately.

Tips for successful keto diet

There are strong evidence that the high protein keto diet is very effective in removing fat.

But not all diets are universal or intended for everyone, especially since everyone has a different metabolism, genetics, body type, lifestyle and taste.

But certainly high protein keto can be a great choice for people who are obese and have the risk of developing metabolic syndrome.

If you like food that is rich in carbohydrates, then it will be a little harder to get used to the standard keto diet. We advise you to try the cyclic keto diet. Also a standard diet with little carbohydrate might be a better option in this case.

High protein keto diet also can be used in a short term in order to improve health and fat burning. But this requires more rigorous discipline and observance of the principles of healthy nutrition.

This diet may not be the best choice for athletes and people who want to build a large muscle mass.

Also vegetarians and vegans have a lot of problems with following the diet because its main ingredients are eggs, fish, meat and dairy products.

To take advantage of this diet plan to its full potential, try to eat food that are rich in healthy fats and to intake 30-50 grams of carbohydrates per day.

If you manage to get through the demanding start, the results can be very impressive, especially on your health and weight loss.

Want more stuff like this?

Get the best viral stories straight into your inbox!

Don’t worry we don’t spam

Health Life & Fitness - Your Healthy Web Magazine Banner
Load More Related Articles
Load More In Diet and Weight loss

Leave a Reply

Your email address will not be published. Required fields are marked *

Check Also

How to give a great Bathing for your newborn

Do you want your baby handed to you immediately after the birth or should he be cleaned fi…