The Keto Beginning – Is It Really an Effortless Diet?
Eating FAT without getting FAT? Sounds like a big FAT lie.
I’m pretty sure many of us have seen tons of high carbohydrates or high protein weight loss methods, but high in fat? That’s definitely new.
This diet is known to be an effortless diet but also promises flawless health, now who wouldn’t want that?
This book is based on a diet called the Ketogenic Diet, where the diet is super high on fat (70-75% of your diet), super low carbohydrate (5-10% of your diet), and moderate in protein (15-20% of your diet).
Although it is considered a very unbalanced diet according to Health Institutions, I have tried this diet myself and written this full honest review regarding this book.
Whether or not it is worth the purchase will be your decision, but one thing I can say before we start is, that this is not a scam kind of program, you are guaranteed results.*
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What is The Keto Beginning?
If you are new to the keto diet, this book will introduce you as well as guide you to stay on track with your keto diet plan.
The Keto Beginning was written by food blogger and Holistic Nutritionalist, Leanne Vogel. She claimed that adapting the keto lifestyle has helped her with amenorrhea, hypothyroidism, adrenal dysfunction, and ultra-low hormones which she has struggled with for 8 years.
Her skin is glowing, she is able to avoid cravings and always full on energy, and lost up to 20lbs within just two months.
She was once a beginner and have learned what it takes to have a successful keto diet, thus she made this book dedicated to provide innovative and highest quality high-fat recipes, keto meal plans, dairy-free resources, and personal development strategies.
Through this diet you will be able to indulge in your favorite high-fat foods without feeling guilty.
The purpose of this diet is to replace carbohydrates with fat for your energy. Your body needs carbohydrates for energy, in this keto diet, since your body is lacking carbohydrates, your body will find an alternative source, which is where fat comes in.
What Exactly is Ketosis?
Ketosis is a normal metabolic process. When the body does not have enough glucose for energy, it burns stored fats instead; this result in a build-up of acids called ketones within the body.
Our bodies run well on glucose or carbohydrates, they give us the necessary energy we need to function on a daily basis, when we cut our carbs too low, or haven’t eaten in too long, our body freaks out and looks for other forms of energy, in this case; fat.
Without carbs, our insulin levels drop and fat is released from our cells. The fat overwhelms the liver which turns it into ketones, our body’s second choice to carbs for energy.
Yes, your brain CAN function without carbs, but carbs are still your brains’ favorite and some brain cells can only use glucose for fuel.
Fiber is another form of carbohydrate, one that is present in many polysaccharides. Fiber’s main purpose is to aid in elimination. The body converts digestible carbohydrates (the parts of the carbohydrate that are non-fiberous) into glucose, which our cells use as fuel.
Some carbs (simple sugars, aka simple carbohydrates) break down quickly into glucose while others (polysaccharides aka complex carbohydrates) are slowly broken down and enter the bloodstream more gradually.
The major takeaway here is that ALL dietary forms of carbohydrates are made up of sugar (glucose). Sweet potato, white bread, whole grains, candy, potato chips, fruit, kale, all contains components that become sugar in the body.
During this keto diet, your body will be put into a state called Nutritional Ketosis. Nutritional ketosis is a state where your body is “deprived” of glucose; achieved when carbohydrate intake is decreased and protein intake is moderated.
In this state, you switch to using fat as energy instead of carbohydrates. This process – of using fat as fuel – produces ketone bodies that are converted into substrates for the Krebs cycle (energy production).
Once you’re in nutritional ketosis, the storage of triglycerides in blood no longer applies. Blood sugar and insulin levels are reduced, levels of HDL cholesterol increase, and the visceral fats around your vital organs are “eaten up” as fuel.
In nutritional ketosis, we’re tripping the metabolic switch, leading to so much more than just weight loss.
So where did this ketogenic diet come from? Fortunately this diet wasn’t known from a celebrity endorsement or some fad pretending to have medical license. The keto diet was used back in the early 1920s to treat severe childhood epilepsy and is still being used today for that purpose.
According to research, the production of ketones may influence neurotransmitter activity in neurons allowing for a reduction in seizure attacks.
The keto diet is generally difficult to adhere to and difficult to tolerate for a lot of people. In other words, people go on it then come off it pretty quick.
What is Keto Flu?
Although the ketogenic diet is safe for healthy people, there may be some initial side effects while your body adapts.*
This is often referred to as “keto flu”, and is usually over within a few days.
Keto flu includes poor energy and mental function, increased hunger, sleep issues, nausea, digestive discomfort and decreased exercise performance.
In order to minimize this, you can try a regular low-carb diet for the first few weeks. This may teach your body to burn more fat before you completely eliminate carbs.
It may sound scary, but not to worry as the book provides everything you need to know about the keto flu and how to handle it.
A ketogenic diet can also change the water and mineral balance of your body, so adding extra salt to your meals or taking mineral supplements can help.
Who is this Program Suitable for?
A ketogenic diet can be great for people who are overweight, diabetic or looking to improve their metabolic health.*
And, as with any diet, it will only work if you are consistent and stick with it in the long-term. That being said, few things are as well proven in nutrition as the powerful health and weight loss benefits of a ketogenic diet.
This diet may be less suitable for elite athletes or those wishing to add large amounts of muscle or weight.
What do you get from the Book?
This book is 147 pages and 17 chapters long which consist of:
- Proven calculations on your macronutrient intake amounts.
- Advices to set you up for success.
- 16 actions that increases and decreases ketone production.
- 30 Day Meal Plan, featuring sound nutrition practices and vibrant food preparation.
- Over 50 daily recipes ready in a few minutes.
- Weekly shopping list sorted weekly and by types of food to help you shop with ease.
- Complete collection of low-carbohydrate, high-fat, moderate protein recipes that encourage the body to effortlessly switch into a natural state of nutritional ketosis.
- An invite to the exclusive The Keto Beginning Facebook group. Receive direct support, resources and inspiration from Leanne and over 4,100 group members.
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.
– Achieve total body confidence, regulated metabolism, and liberated health without counting calories.
About the Author
Leanne Vogel is an ultra passionate Nutrition Educator, host of The Keto Diet Podcast (ranked #3 in fitness & nutrition and #10 in all health podcasts on iTunes in the US and Canada), four-time bestselling author including national bestseller and international bestseller, the largest keto resource on YouTube, and her paperback was the first ketogenic book to debut at Costco.
She has goals to help people do away with feeling overpowered and controlled by food by giving them the tools they need to inject their life with happiness, healthfulness, and a whole lot of dietary fat.
She’s spent over a decade revolutionizing her perception of food and wellness by creating a life of kindness and acceptance.
She bounced from diet to diet trying to find an approach that worked best for her, and it all came together when she found the ketogenic diet in 2014. When she realized the power of a customized keto approach to nutrition was possible, the game changed.
She found keto during her personal struggles with health and weight loss, and it transformed her life. Leanne immediately set out on a path to help others find the same success.
I have to be honest that it was definitely a struggle for me for the first 2 weeks into this diet. I love my carbs and it was pretty hard for me to give them up, although I love high-fat foods just as much.
2 weeks into the diet and I’m starting to see a lot of progress, I never felt bloated, I no longer crave sugar, I’m always full on energy, and my digestion has never been better.*
After following the 1-month program, I definitely have a solid idea of what to put on my plate. I am able to listen to my body’s needs better in regards to ketosis and exploring new benefits such as better mental stamina.
I managed to lose almost 10lbs within the month even though I have to admit I had a few cheat days.
The keto flu was surprisingly not as bad as I expected, due to the tips and advices Leanne provided in the book on how to handle the situation. It only lasted for about 4-5 days so it wasn’t a horrible experience.*
I say this book is definitely worth $25, it covers everything you need to know before you start your diet and it guides you properly throughout it.
- Get a food scale – Most people measure the amount of food by “eyeballing” it, we all know that can’t be accurate.
- If you’re just dying to have some carbs, try alternatives such as cauliflower for rice, or squash for pasta. FYI, keto-friendly pizza and bread does exist.
- Restricting yourself too much always ends in a disaster, when your sugar cravings kicks in, try protein powder, they come in various flavors and you can use protein powder to bake cookies, cakes, and pastries to your heart’s desire.
- Consume enough good salts – When we are on a low carbohydrate, ketogenic diet, we have lower insulin levels and therefore our kidneys excrete more sodium which can lead to a lower sodium/potassium ratio and a greater need for sodium in the diet.
Mae (4 out of 5 stars) on May 07th, 2017:
This was a really good introduction to this concept. It got me thinking about food in a deeper way other than guilt substance and spurred me on to start eating Keto which I love and think I won't have a problem sustaining long term which is the best part.*
Tanisha H. Hinz (4 out of 5 stars) on May 07th, 2017:
Who doesn’t want this awesome guide? When you find a perfect, well written and affordable guide like this you cannot demand for anything else. When I was really in need of a perfect way to lose weight that’s when I came to know about this program. Within 30 days only, I had the kind of results I was looking for. Congratulations to Leanne Vogel. It is a well-structured book with even PDFs.*
Mark R. (4 out of 5 stars) on July 03rd, 2017:
The Keto Beginning is a guide of its kind. You will be experiencing something special by using this guide. When it comes to getting fit and losing weight, everyone wants a guide that can provide everything in the manner that they like.
This is what you get by using this product. This is because when you are using this program you get a variety if tips. Most of them include great recipes that will cut your weight within a short time. It will not disappoint you.*
Here are some of the testimonials from the secret facebook group page:
( Name and Profile picture is censored to protect their privacy )
Where to Buy
This is a digital product, no hard copy is available. Once you make the purchase, you will be emailed the access the landing page as well as download the book in pdf form.
You can purchase The Keto Beginning by clicking the button provided below. The book is on sale for $25 for the beginner’s guide.
This book is a great guide for beginners, plus it’s made super easy to understand, but this book might not appeal or be much useful for those who knows much about the keto diet, as there won’t be much that are new for them.
The book covers all the basics and important tips, but doesn’t focus too much into overwhelming research and background.
It is a perfect book for those who know they want to try the keto diet and need guidance whilst doing it. The shopping lists are sorted weekly and according to the type of food (produce, pantry, fresh items, and protein), and the meal plans are super easy to follow.
I found most of the meals delicious, and it’s great that you don’t have to stick with eating just one thing all the time. Other than the recipes, meal plans, and shopping lists, Leanne also provides tips and advices for those who struggle during the one month program.
I think $25 for this book is a pretty good deal for the benefits you get from this book. This book is great for beginners like me who wishes success from the keto diet. Although one month might sound too difficult or too long for some people, but I assure you that the results will be worth it.
You will notice side effects the first few weeks into these diets. Many of the side effects of starting a ketogenic diet can be limited. Easing into the diet and taking mineral supplements can help.
Different people will achieve different results because everyone has different metabolism. Elite athletes or people who want to add large amounts of muscle or weight are not recommended to try this diet. People with high-cholesterol and kidney concerns should consult your doctor first.
- Easy to follow - perfect for beginners
- Complete and comprehensive information
- Long-term results
- Tons of recipe ideas
- Full 30-day meal plan
- Organized shopping list
- Created by an expert author
- Hard copy unavailable
- Pictures of recipes only available on website