Since the past few years, staying fit and healthy has become a common norm. There is a lot of emphasis being on eating healthy and losing weight. As people become aware of their body and the effect their lifestyle can have on them, they are looking for alternate sources that will help them lose weight.
Not everyone has the time to go to the gym or take part in sports. So the next best option is to perform diet in an attempt to control what they’re taking and to lose weight in the process as well.
A series of diet programs have been introduced in order to make this happen. The keto diet, or rather the Ketogenic diet is one such diet which has been introduced to lose weight and keep yourself healthy. If you want to change your diet habits and lose weight, then the keto diet is a good place to start from.
What is the Keto Diet?
The Ketogenic diet is low-carb and high fat. This is sort of the tagline attached to keto diets. Even if you haven’t done it before, there are chances that you have some idea of what it is because of these lines. Basically, in the keto diet, you have a very low intake of carbohydrates and a high intake of dietary fat. It also includes a moderate amount of proteins that you can take as food or in supplement form as well. The reduced carb diet puts your body in a metabolic state called ketosis- this is also where the name of the keto diet comes from.
In order to understand how the keto diet works, you must understand how your body works. Basically, carbohydrates are the main source of energy in your body. When you consume foods rich in carbohydrates, your body simply converts it into glucose, which is an easier process than converting fats, and begins to use it to provide you with energy.
In the keto diet, we’re basically forcing the body to stop using glucose and instead focus on the harder conversion process of converting fats into fatty acids and ketone bodies to use as sources of energy instead. When these fats get converted and used by your body, you lose weight.
What Happens in the Keto Diet
There are many other benefits of the Keto diet. Because of this many people should try it at least once. The obvious benefit of the keto diet is that it is good for losing weight. The burning of fat in the keto diet causes a good amount of weight loss. The keto diet also reduces your body’s insulin levels. Once this happens, you will find that you can lose weight more quickly and drastically. The keto diet helps in reducing blood pressure as well. The blood pressure is linked directly with the heart and high blood pressure can lead to a heart attack.
Once the blood pressure is lowered down, your heart rate can be controlled properly. This keeps sure your body remains healthy. The Keto diet helps in slowing down the aging process. If you have your diet intact and you are eating very healthy then your body automatically makes sure it remains fit and fine. It remains healthier and fitter which makes sure the aging process slows down.
A healthier and fitter body means that your sleep cycle gets improved. When you start eating and staying healthy you tend to get a good nap and your mood also remains good. It fixes up your mood. Since your body cycle remains good, the energy efficiency in your body also increases at great lengths. Once the energy efficiency levels increase you become even more and more active. You perform a range of tasks at a small amount of time. Your body is able to perform well. Your body makes you active and your energy levels boost really well.
There is a steady supply of energy in your body, the benefit of consuming a good amount of carbohydrates. Carbohydrates and fiber increase levels of energy. It makes you much more active than you are. Due to the keto diet, your hunger decreases. Since you have good levels of food, and healthier food, you automatically shift in that state where you stop overeating. Your body stops asking for unnecessary levels of food. Without the sugar peaks and valleys that often occur when eating high-carb meals, you stop overeating and making sure that you eat less. Your diet is balanced out and managed very popular.
What You Need to Know About the Keto Diet
The ketogenic (or keto) diet is based on the principle of lessening your body’s carbohydrates reserves. Since carbohydrates are your body’s primary source of energy, by diminishing the use of carbohydrates, you’re forcing your body to turn to its secondary source of energy which is fat.
Many people often mistake reducing their carbohydrate intake to reducing their portions or simply not eating at all. The point of the keto diet is to ensure that you lose weight in a healthy way without starving yourself. All you have to do is eliminate carbohydrates- that’s all.
Studies have shown that ketosis is extremely beneficial in the short run. It can help you lose not just weight but also helps with mental focus, reduces acne, and the progression of tumors and cancers and can also reverse the effects of insulin resistance, polycystic ovary syndrome (PCOS), and inflammation.
The Keto Diet
The best way to go about the keto diet is to look at your diet in detail by measuring portions and making sure that most of your diet comes from fat- about 80% should come from fats, 10% from protein, and other nutrients. Make sure that your carbohydrates intake does not go beyond 5%
It is not a good idea to completely stop eating carbohydrates completely because some foods containing carbohydrates are essential to the diet. As we mentioned, if you completely cut off eating carbohydrates then you may experience some problems. But you should consume no more than 5% of it on a daily basis.
Now, let’s get back to the diet. Experts recommend that you should perform the keto diet in a series of keto fasts, taking a break of two or three days in between. This will help to shock your body to start the process of this diet more quickly. During the first few days of the diet, people also experience headaches, irritability, and fatigue.
If this is you, then you shouldn’t worry. You’re experiencing what is known as the keto flu which most people experience when they first start this diet. Don’t worry though, this usually goes away fairly quickly but if your symptoms get worse, then you should definitely go to the doctor’s.
What Not To Do
There are many myths and controversies which are associated with the Keto diet. However, for most people, it remains to be very safe. There are certain things that should not be done when you are doing the keto diet. If you are diabetic, a blood pressure patient, or are breastfeeding then you should refrain from going on this diet. You need to go to a doctor before making the decision to go on this diet so that your doctor can properly explain the side effects this diet will have.
When undergoing the keto diet, it is highly recommended that you increase your fluid (water, primarily) intake and also the intake of salts in your food. The reason behind this is to minimize any negative side effects which you may experience if you’re too careless or aggressive with this diet.
Before starting the diet, you must learn of the kind of foods that you eat on a daily basis and make a note of the kind of foods you can and cannot eat.
You’re expected to lower the amount of carbohydrates that you consume only. Don’t lower the amount of vegetables or fruits that you consume. Just focus on carbohydrates like bread, pasta, and many, many others.
The keto diet is one of the most effective diets on the market and it is essential that you follow it correctly. Don’t go overboard with the lower consumption of carbohydrates. Make sure that you can consume plenty of water, have three to four regular meals each day. Do not skip any meals in the hopes of losing weight as this will have adverse effects. It is essential that you follow the guidelines of the keto diet to the tee. Don’t let your fasts extend beyond 48 hours as this will, again, have bad repercussions on your health.
Remember, you’re doing this diet to help yourself get in shape and have a better, healthy lifestyle, so don’t do anything which will cause any hindrances. The best way to ensure that you go through this diet is to connect with people who’re doing through with this as well. This can help you stay motivated and maintain your calm. If done right, the ketogenic diet is great so be sure to do it correctly. Good luck!