The Skinny on Keto Beginning
The Ketogenic Diet involves eating fats and proteins while eliminating virtually all carbohydrates.
It is a low carb diet, where the body produces ketones in the liver to be used as a source of energy. It’s a diet plan that riggers ‘ketosis’ in your body!
Ketosis is a natural process by which the body helps us to survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver. On a ketogenic diet your entire body switches its fuel source almost entirely on fat. Insulin levels become very low and fat burning increases dramatically. It becomes easy to access your fat stores to burn them off. This is obviously great if you’re trying to lose weight, and studies show that ketogenic diets lead to more weight loss.
Our bodies are incredibly adaptive to what we put into it – when we overload it with fats and take away carbohydrates, it will begin to burn ketones as the primary energy source. Optimal ketone levels offer many health, weight loss, physical and mental performance benefits.
Many of the benefits of following a ‘keto’ dieat can be summed up as:
- Weight Loss
- Controlled blood sugar
- Controlled blood pressure
- Increased mental focus
- Accelerated energy and normalized hunger
- Fight Acne
- Healthier skin , hair and nails
- Enhanced mood
- Better sleep
The ketogenic als has a healthful effect on serious health conditions such as:
- cardiovascular disease
- metabolic syndromes
This diet has also been used under medical supervision to reduce seizures in children with epilepsy who do not respond to other forms of treatment.
Other conditions are also being studied to see if a ketogenic diet might be beneficial!
When starting a low-carb ketogenic diet and reaching ketosis it’s common to get some side effects during the first week. Possibilities include headache, lethargy, irritability, leg cramps, constipation and heart palpitations.
These side effects are usually relatively minor and transient, and most of them can be avoided by getting enough fluid and salt.
Must know about ketosis!
Mild ketosis is a natural phenomenon that occurs in humans during fasting and lactation . Postexercise ketosis is a well-known phenomenon in mammals. Although most of the changes in the physiological parameters induced following exercise revert back to their normal values rapidly, the level of circulating ketone bodies increases for a few hours after muscular activity ceases.
In addition, ketosis has a significant influence on suppressing hunger. Thus, a ketogenic diet is a good regulator of the body’s calorie intake and mimics the effect of starvation in the body. (NCBI)
The Keto Diet, or Ketogenic Diet, can be undertaken by both men and women. This diet relies on a high intake of protein and fat such as meat, seafood, olive oil, eggs and small amounts of vegetables.
Women can experience a number of health benefits with this diet including hormonal balance, weight loss and even an anti-aging effect. A multivitamin and mineral should be taken to supplement the Ketogenic Diet.
As a woman, you might benefit from a ketogenic diet if you:
- have PCOS
- have irregular or absent periods
- have imbalanced thyroid hormones
- can’t lose or gain weight no matter what you try
- have terrible PMS
- have adrenal fatigue
- feel tired or unmotivated
- get hungry and need to always have a snack handy in between meals
- want to increase your performance in the gym
- have an autoimmune disease you would like to manage
Despite knowing all benefits of something, we still try to find a firm shoulder to rely on. And before experimenting with something as sensitive as our body, of course we are, and should be a little extra cautious!
So, here is the solution for all your dilemmas. When you’ve decided that the ‘keto’ diet is the perfect diet for you, don’t waste any more time and pick up the easiest, yet completely safe program with assured results ‘THE KETO BEGINNING’ by Leanne Vogel.
She has taken care develop it, with precision; make it simple, but equally effective. For those who are not able to drag themselves on rigorous diet plans, she assures to help them battle with food cravings, and make you enjoy the drill while you feel completely energized!
Being backed by scientific researches, you may feel carefree about it, while her own experimentation and developments included in the plan won’t make it monotonous for you!
According to her, “in nutritional ketosis, your body becomes a fat-burning machine, effectively breaking down fatty acids into ketone bodies that are used, even by the brain, as fuel. Studies show that nutritional ketosis has the potential of alleviating food cravings, blood sugar irregularities, mind fog, excess body weight, abnormal cell growth, psychological imbalances, infertility and more.”
In nutritional ketosis, we’re tripping the metabolic switch, leading to so much more than just weight loss, so that you achieve the state of health you’ve been searching for.
With The Keto Beginning, you’ll be shown how to use whole food-based nutritional ketosis to…
- Reach your perfect weight without feeling restricted or deprived.
- Gain the power to end food obsession + strict eating schedules.
- Maintain steady energy, without relying on constant feeding.
- Boost self-worth, self-respect, self-trust and self-love.
The program offers:
- Beginners guide
- 30 day meal plan
- Weekly shopping lists
- the exclusive Keto Beginning Facebook group to receive direct support, resources, and inspiration from Leanne and over 2,200 members in our growing community
17 chapters, 147 pages + over 70 low-carb, high-fat, moderate-protein, dairy-, gluten-, sugar-, grain-, legume-free recipes – this is the lifestyle change that empowers your body + mind to achieve the state of health you’ve been searching for!
What happens to my body during ketosis?
When glucose is being used as a primary energy, your fats are not needed and are therefore stored. Typically on a normal, higher carbohydrate diet, the body will use glucose as the main form of energy. By lowering the intake of carbs, the body is induced into a state known as ketosis. As carbs are reduced and fat is increased, the body starts turning fats into ketones, which are molecules that can supply energy for the brain.
After a few days or weeks on such a diet, the body and brain become very efficient at burning fat and ketones for fuel instead of carbs. The diet being high in fat, moderate protein, and low on carbs, works by reducing insulin levels and fat burning is increased.
We should know that:
Mild ketosis is a natural phenomenon that occurs in humans during fasting and lactation.
In addition, ketosis has a significant influence on suppressing hunger. Thus, a ketogenic diet is a good regulator of the body’s calorie intake and mimics the effect of starvation in the body. (Acc. to research at NCBI)
Optimum ketosis for weight loss ?
- Below 5 mmol/L is not considered “ketosis”. At this level, you’re far away from maximum fat-burning.
- Between 0.5-1.5 mmol/L is light nutritional ketosis. You’ll be getting a good effect on your weight, but not optimal.
- Around 1.5 – 3 mmol/Lis what’s called optimal ketosis and is recommended for maximum weight loss.
Can brain function without carbs?
It’s a common misconception that the brain needs carbs. The truth is that the brain happily burns carbs when you eat them. But if you don’t eat too many carbs, the brain is happy to burn ketones instead.
Your brain will work better in general when burning fat rather than glucose, as fat has been shown to be both neurotherapeutic and neuroprotective. While fats are unable to cross the blood brain barrier, ketones, being water-soluble fats, can cross it and feed your brain. Many times, improved cognition and mental acuity are among the first things people notice when entering nutritional ketosis.
Women’s hormones and ketosis?
The high-carb, low-fat diet most of us have to transition from is just catastrophic for your hormonal health.
The Ketogenic diet, in its initial phase, is all about rebalancing and healing your hormonal systems. The sudden presence of an excess of good fats and a scarcity of carbs and sugars triggers your body’s natural healing process.
The ketogenic diet, in and of itself, doesn’t affect women’s hormones in a negative way.
Hormonal imbalance has other root causes:
- Pre-existing hormonal imbalance (not caused by keto)
- Hypo or hyperthyroidism (also not caused by keto)
- Not eating enough (you are starving)
How to test ketone level?
Ketone levels in your body can be tested by one of the three ways
- Blood meter
- Urine strips
Today, there are reasonably-priced gadgets available for measuring ketone levels at home.
One needle prick of the finger, and in just a few seconds you’ll know your blood ketone level.Blood ketones are best measured on a fasted stomach in the morning (before breakfast, that is).
Ketone levels can also be measured in a more old-fashioned way, with urine test sticks. Ketone sticks give less reliable results for several reasons. They are, however, much cheaper.
Is the keto diet complete?
When followed correctly, the Keto diet is one of the most complete and nutritious diets on the planet.
In practice most people who begin following a Keto diet actually end up eating many more servings of nutritional low carb fruits and vegetables than they previously were. Once you cut out all of the candy, chips and soda suddenly tomatoes, avocados, olives, spinach and broccoli start looking a lot more attractive.
Unlike proteins and fats, there’s no such thing as an essential carbohydrate. There’s nothing a carbohydrate has to offer the body that couldn’t otherwise be obtained from fats and proteins.
In practice, you’ll probably consume more vitamins and minerals on a ketogenic diet than you did on a standard American diet (SAD), as long as you are eating whole foods (i.e., natural fats, meats, leafy green vegetables) and not packaged low carb junk food.
M.S. Applied Clinical Nutrition
People who eat fat are fat. Well, no, not necessarily. Let us explain: Our bodies need dietary fat (which is why many fats are called “essential”) in order to lose weight and function properly..
You may wonder isn’t fat bad for you, but your body needs some fat from food. It’s a major source of energy. The right kinds of fats help increase satiety, maximize your metabolism, protect against heart disease, speed nutrients through your body, and improve your fat-soluble vitamin uptake
Fat is needed to build cell membranes, the vital exterior of each cell, and the sheaths surrounding nerves. It is essential for blood clotting, muscle movement, and inflammation. For long-term health, some fats are better than others.
Good fats include monounsaturated and polyunsaturated fats. Bad ones include industrial-made trans fats. Saturated fats fall somewhere in the middle.
When you dip your bread in olive oil at an Italian restaurant, you’re getting mostly monounsaturated fat. Good sources of monounsaturated fats are olive oil, peanut oil, canola oil, avocados, and most nuts, as well as high-oleic safflower and sunflower oils.
When you pour liquid cooking oil into a pan, there’s a good chance you’re using polyunsaturated fat. Corn oil, sunflower oil, and safflower oil are common examples. Polyunsaturated fats are essential fats. That means they’re required for normal body functions but your body can’t make them. So you must get them from food.
It is generally believed that high fat diets may lead to the development of obesity and several other diseases such as coronary artery disease, diabetes and cancer. In contrast, our laboratory has recently shown that a ketogenic diet modified the risk factors for heart disease in obese patients (NCBI)
Ketosis and ketoacidosis are not the same thing.
Ketosis is a 100% natural state, under full control by the body. It can be caused by a low-carb diet or by a brief period of fasting.
Most people who eat a strict low-carb ketogenic diet never reach levels higher than 3 millimolar or so. But ketoacidosis occurs at levels of 10+, most commonly 15+.
Ketoacidosis is a condition where the levels of ketones in the body are abnormally high, poisoning the body. It is a serious and dangerous condition that can quickly develop, sometimes within the space of 24 hours.
There are several different potential triggers for ketoacidosis. It is most commonly caused by illnesses that lead to the production of higher levels of hormones that work against insulin.
High levels of ketones in the urine and high blood sugar levels (hyperglycemia) are signs of ketoacidosis and can be detected with kits in the home.
Ketosis may cause bad breath. Ketones are broken down for use as a fuel source, and acetone is one of the byproducts that is excreted from the body in the urine and breath. This may smell fruity, but not in a good way.
While early symptoms of ketoacidosis include:
- abdominal pain
- confusion and difficulty concentrating
- dry or flushed skin
- excessive thirst and dry mouth
- fruity breath
- frequent urination
- nausea and vomiting
- shortness of breath or rapid breathing
Therefore, ketosis generally isn’t dangerous. It’s usually related to a planned low-carbohydrate diet or a transient condition related to diet only!
- This book is great for anyone beginning their journey into keto. I have followed Leanne for nearly two years and when I saw her blog about keto and how it improved her life I knew I had to try it because I was a vegan as she was for a while and I knew she wouldn’t have made the change if it didn’t have benefits over other eating styles. The difference between this author and other authors is that she is a real life woman looking to achieve great health, she has an active online presence and she really cares about peoples well beings. Other keto books may be cheaper but Leanne is accessible and helpful to any one who has bought the book, she has a strong support system for her followers and is always trying to get us discounted products this is where I believe you get the extra value for your money. I have read countless health books on keto since October and this is the best for beginners, it’s this most straight forward, has a shopping list and all and she explains the day to day of the withdrawal effects you’ll have from sugar etc, if i had started keto on another program I’d have freaked out and stopped. Leanne also has a great youtube channel, I’ve learned a lot there too. It’s great to see an author so passionate about women and their health ! you can’t get that anywhere else and you’ll see from her channel and blog she is a lovely inspiring person! My allergies having improved and so has my gut and energy since starting this diet. I wasn’t trying to loose weight because I’m already thin but I’ve read many testimonials to people who have. (Niamh)
- On a whim a week ago I started reducing my intake of carbohydrates hoping I would see some body composition changes and strength gains in my weight lifting. Today marks day 8 for me. On Sunday, which would have been only day 5, my period started. I haven’t had a period for 9 months. I was so shocked and elated that I burst into tears. I hardly find it a coincidence that after 9 months of no period; as soon as I started reducing my carbs, my period returned. So happy to feel like a woman again and hoping I see the body composition changes that Leanne outlines in The Keto Beginning. (Elizabeth)
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- I haven’t purchased this book yet because I find it absurd to spend 25.00 on a kindle book. I want the real thing with pages and a book binding. That is 25.00 of pure profit for the author unlike many e-books that are more reasonably priced. (Sueathome)
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- It’s likely no mistake that you’ve stumbled upon Healthful Pursuit and The Keto Beginning. It’s how I ended up here and let me tell you, 30 days in, it’s been a roller coaster of a journey. My goal is weight loss, accumulated from stubborn hormones and IBS-Constipation, which I’ve experienced for 5+ years. No weight loss yet but my body is adjusting and loving this style of eating. My IBS is quickly becoming a thing of the past (worth a lifetime of keto!). My energy is skyrocketing and I have a pretty big hunch that only good things are just around the corner. If you’ve landed here and are reading this, buy the book, learn more about your body, test new strategies, do something different. Leanne is awesome! (MAYA: a registered dietitian)
- If you’re trying to lose weight or have diabetes or metabolic syndrome and enjoy rich, luxurious, high-fat foods like cheese, cream, eggs, avocado, and fatty meats – and are willing to give up the aforementioned high-carb foods in exchange – a very-low-carbohydrate ketogenic diet may be the ideal way of eating for you. (Franziska Spritzler, a registered dietitian)
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(Justin Williams: Personal trainer and health coach)
- Some of the unique characteristics of the book is that in it, Leanne provides three main variations of the lifestyle. The goal is to help people coming from different places with different goals find an application that is convenient for them. She knows that a “one size fits all” approach doesn’t work at all when it comes to something like this.
Furthermore, she has also made her approach in her book also somewhat ‘Paleo-friendly’ and also conscious of those who need to have food restrictions such as non-dairy, gluten free, etc.
So, regardless of what your goal in life is, this read has a wide range of information that will surely enlighten you in many ways when it comes to losing weight or living healthy. Ranked 2nd among the top five books on Keto! (https://www.ketogenicsupplementreviews.com/blog/best-keto-books/ )
- Having personally experienced almost all of a Ketogenic Diet Plan’s ups and downs, Leanne has also created a comprehensive list of ketosis tips and ketogenic tricks that’ll allow you to transition into this remarkable way of living with amazing ease.
- I feel fantastic. My health has dramatically improved. Doing a keto diet experiment on myself might have been the greatest thing I’ve ever done for myself. ( Carole Freeman)