What is Keto Diet?
The ketogenic diet, popularly referred to as the Keto diett, is an eating regimen that is high in healthy fats, moderate in protein, and low in carbohydrates. The diet is based on the idea that when the intake of simple carbohydrates and/or sugar is reduced to less than 30-50 grams per day for more than a few days, the body will start to convert fat to ketones, which are then used by the body for energy.
Food like bread, pasta, potatoes, and carrots are removed from your diet, while foods like steak, avocados, and nuts are added. Although cutting out carbohydrates is hard, at least you can still eat a lot of the yummy, filling foods that you love, like burgers and chicken. If you stick to the keto diet rigidly, you can expect to see lasting results quickly. The keto diet is wildly praised for how it can make a noticeable difference in a short amount of time.
What is Ketones?
Our bodies are programmed to run on two energy sources – fat and sugar (glucose). When we eat a regular diet filled with carbohydrates, our body prefers to run on glucose. Glucose requires insulin as a transporter and breaks the brain-blood barrier.
Ketones are chemicals your liver makes. You produce them when you don’t have enough insulin in your body to turn sugar (or glucose) into energy. You need another source, so your body uses fat instead. Your liver turns this fat into ketones, a type of acid, and sends them into your bloodstream. Your muscles and other tissues can then use them for fuel. If you don’t have diabetes, this process doesn’t become an issue. But if you do have diabetes, you can build up too many ketones in your blood — and that can become life-threatening. The process of your body switching over to ketones as a fuel source is known as ketosis. As you probably assumed, the name “keto” comes from ketosis, a metabolic process where our bodies run on fat, not sugar.
Benefits of Keto Diet
Since the keto diet puts your body in ketosis, you can expect to lose more fat quicker when on the keto diet. This is because ketosis gives you easier access to your fat stores, which in turn makes it easier to burn off.
This is an excellent fact if you are trying to lose weight. Although your weight loss will eventually plateau, the first months you are on keto will dramatically change your weight and body.
Those with diabetes or prediabetes will significantly benefit from the keto diet for this reason. The diet can help regulate their blood sugars so they can decrease their insulin and blood sugar medication.
Below is a complete list of the benefits of the keto diet: (Source: Medical News Today)
- Support Weight Loss
- Improve Acne
- May reduces risks of certain Cancers
- Improve heart health
- Protect brain function
- Potentialy reduces seizures
- Improve PCOS system (Hormonal Disorder)
Keto Diet Side Effects
Although the keto diet mostly beneficial for your health and wellbeing, it does come with some side effects as well. Make sure that you recognize these side effects so that you don’t harm yourself in the process of losing weight.
Most people who switch to a keto diet experience something that many people call the keto flu. Although it is not a recognized medical condition, switching to a keto diet can cause flu-like symptoms for the first week or so that you are on the diet. Vomit, gastrointestinal distress, fatigue, and lethargy are all signs of the keto flu, though they usually pass within a couple of days.
The keto diet can cause adverse side effects that many people know as keto flu. These adverse effects may include:
- Low blood sugar
- A low tolerance for exercise
These symptoms are especially common at the beginning of the diet as the body adjusts to its new energy source. Although the list of side effects may be long, most healthy people do not experience any symptoms other than the keto flu. If you are sure to get ample vitamins and minerals, you should be all set.
What to eat on Keto Diet?
Always look for foods that are high in healthy fat. Your meals should revolve around fat and protein, not carbohydrates. This does not give you an excuse to eat as much butter or bacon as you want, though. Processed foods and unhealthy fats are still bad for you.
Instead, look for the following food types to plan your meals around:
- Fatty Fish
- Butter and Cream
- Nuts and Seeds
- Low Carb Veggies
The easiest way to stick to a keto diet is to use one ingredient foods. For example, make a chicken dish using only chicken and herbs, and pair it with a green veggie or side of cheese. This one-ingredient approach is easier to make keto, and it will save you money.
Keto Diet Can’t eat
On a keto diet, you have to restrict your carbohydrate and sugar intake. If you don’t, then your body cannot go into ketosis, defeating the entire purpose of the diet. Here are the foods to avoid when on a keto diet:
- Sugary Foods
- Grains or Starches
- Beans or Legumes
- Root Vegetables/Tubers
- Low Fat Diet Products
- Condiments High in Sugar
- Unhealthy Fats
- Sugar-Free Diet Food
Eat this food once in a while is ok, but limit your intake of these items so you can achieve your goal.
Keto Diet Snacks
Snacking between meals can help moderate hunger and keep you on track while following a ketogenic diet.
Because the ketogenic diet is so filling, you may only need one or two snacks per day, depending on your activity level.
Here are some excellent, keto-friendly snack options:
- Almonds and cheddar cheese
- Half an avocado stuffed with chicken salad
- Guacamole with low-carb veggies
- Trail mix made with unsweetened coconut, nuts and seeds
- Hard-boiled eggs
It’s important to eat the appropriate number of calories based on your activity level, weight loss goal, age and gender.
Keto Diet Conclusion
The keto diet is an extremely low carb diet that replaces carbohydrates with fat and protein. It is a great way to see results fast to lose weight and become a healthier version of yourself. By creating a meal plan and following keto recipes, you can expect to lose weight in a short period of time.
By practicing keto diet, you won’t see the results overnight, So consistency is the keyword and you will see the change noticeable within a couple of weeks. Stay positive, you will going to see results eventually if you keep focused.
If you feel strange within your body, please consult with doctor. The point of the keto diet is to help you become the healthiest version of yourself. Don’t do anything that pushes your body to its extreme. Instead, practice healthy eating habits and mentalities by using the keto diet. By doing this, you can transform both your mind and body to become the healthiest version of yourself possible.
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