A ketogenic diet, or keto diet, is a very low-carb diet, which turns the body into a fat-burning machine. It has many potential benefits for weight loss, health and performance, but also some potential initial some potential initial side effects.
A keto diet is designed specifically to result in ketosis. It is possible to measure and adapt to reach optimal ketone levels for health, weight loss, or for physical and mental performance. Below, you can learn how to use keto to achieve your personal goals.
The “keto” in a ketogenic diet comes from the fact that it makes the body produce small fuel molecules called “ketones”. This is an alternative fuel for the body, used when blood sugar (glucose) is in short supply.
On a ketogenic diet, your entire body switches its fuel supply to run 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.
It involves drastically reducing carbohydrate intake, and replacing it with fat. The reduction in carbs puts your body into a metabolic state called ketosis.
THINGS TO REMEMBER WHILE ON A KETO DIET
Food quality still matters:
Keto is more than just eating low carb so adding more healthy fats to your diet is vital. But if Higher ketone levels aren’t essential for weight loss and the ketone level you want to achieve can vary depending on a few factors Measuring your ketone levels isn’t compulsory, but it can be a good way to ensure you’ve reached nutritional ketosis and to troubleshoot any problems.
What you eat isn’t everything:
It Is also important to get enough sleep, manage your stress levels, and make time to exercise.
Keto can be tough in the beginning while your body adapts to burning fat instead of glucose.
Getting health tests before you start can be a good idea.
- IT CAN HELP YOU LOSE WEIGHT
- IT CAN CURB YOUR CRAVINGS
- IT CAN NATURALLY CURB HUNGER AND REDUCE OVEREATING
- IT CAN INCREASE YOUR ENERGY LEVELS
- IT CAN POTENTIALLY HELP WITH ALZHEIMER’S, CANCER, AND CARDIOVASCULAR DISEASE
FOODS TO AVOID.
- Sugar: It is typically found in soda, juice, sports drinks, candy, chocolate, and ice cream. Grains. Any wheat products (bread or buns), pasta, cereal, cakes, pastries, rice, corn, and beer should be avoided.
- Starch: Avoid vegetables (like potatoes and yams) and other things like oats, muesli,
- Trans Fats: Margarine or any other spreadable replacement butter should be avoided as they contain hydrogenated fats (bad for us).
- Fruit: Avoid any large fruits (apples, oranges, bananas) as they’re extremely high in sugar.
- Low-Fat foods: These tend to be much higher in carbs and sugar than full-fat versions.
COMMON SIDE EFECTS
The Ketogenic diet is known for boosting fat-burn, reducing inflammation, and increasing cognitive performance. However, what many don’t know about it are the side effects it can bring in. These cons are caused primarily due to Hypoglycemia (low blood sugar), Hypothalamic- Pituitary-Adrenal (HPA) axis dysfunction, and electrolyte/ mineral deficiencies. These may cause the following problems:
- Frequent Urination
- Drowsiness and Dizziness
- Muscle Cramps
- Sugar Cravings
- Flu-like Symptoms
- Sleeping Issues
- Keto Breath
- Heart Palpitations
- Reduced Strength