What is Ketogenic Diet?
A ketogenic diet is based on more fats consumption in daily diet so that the body utilizes fats to produce energy. People consume more carbohydrates as those foods are easily available or give you instant energy but that energy is only temporary and will make you tired because carbohydrates are not the ideal source of energy.
Carbohydrates should not be burnt for energy purpose instead the fats should be utilized so that they do not store as fatty deposits in the body. Such fats stored become troublesome for the body and are then harder to lose. Therefore, ketogenic diet comes in role which includes a ratio of fats, carbohydrates, and protein which brings the body into ketosis form. Ketosis is the state of the body when it burns more fat and causes weight loss.
How Do Ketogenic Diets Work?
The term keto is derived from ketones which are the basic working formula for a ketogenic diet. This diet allows the body to produce ketones which are small fuel molecules used for energy. Ketones are produced when the diet contains only few carbohydrates which can then be converted into blood sugar. Also this diet contains moderate amount of proteins because excess of them can produce more blood sugar which will be harmful.
Human brain is a complex organ that requires a lot of energy daily. It cannot take its energy directly from fats so it takes it from the ketones which are derived from fats. These ketones serve as a fuel for the brain. The body works for burning fats when the insulin levels go low. The body’s fuel source is based on fats when it is in the ketosis state. Ketosis is the state when your body produces ketones and the fastest way to achieve it is through fasting. But fasting is difficult for everyone as nobody can fast forever.
What are the Benefits of Keto?
Keto diet plans are designed to achieve the ketosis state which is explained above. The fats are utilized for burning calories which prevents fat storage eventually resulting in weight loss. The energy levels are increased and fats supply steady fuel for utilizing better. You will not have to crave for foods when your body has been supplied with all the energy nutrients it requires. Also keto diets have been proven to increase focus and mental clarity as the brain gets its fuel steadily. Keto is also known to increase physical endurance and will change your overall life in the positive way.
Side Effects of Keto Diet
Although keto diets are safe for most people, they should not be done by people having certain medical disorders. Diabetic people who have been taking medication should not try this diet for safety purpose. High blood pressure patients should also not opt for such a diet as their system might not adjust to the changes made. Pregnant and breastfeeding women should also not try keto diet as it will not provide them with a balance of nutrients for the growing baby. These people may face serious side effects as a result of following keto diets which is why it should be avoided.
Some of the common symptoms you may face during the keto diet include headaches, fatigue, heart palpitations, and tiredness. The side effects result because of the sudden change your body has to go through. The symptoms can be reduced by gradually switching to a high fat diet. You should know that a slow start will not have the rapid results any keto diet is supposed to have.
Keto flu is another side effect of the keto diet which is because high carb diets cause fluid retention in the body. This retention causes problems when you suddenly switch to a lower carb diet. The increased urination will cause dehydration when the salts are lost. Try to take more water and salt to overcome the deficiency and reduce any side effects. Other side effects may include constipation, leg cramps, and reduced physical performance.
Foods to Eat on a Keto Diet
A Keto diet is all about attaining the right balance of carbs requirement on daily basis. The body will be able to achieve ketosis state only if the supply of nutrients is kept steady. The most important thing is to reduce your intake of carbs. The fewer carbs you take, the easier it will become for you to benefit from the keto diet. You have to keep your carbs intake ideally below 20 grams daily or at least under 50 grams.
Water is the perfect drink for any diet plan and you should fulfil your daily requirement. Tea and coffee are also fine in keto but with no added sugar. You may add some milk or even cream to your tea or coffee if you want. Added sugars will only increase your calorie intake and disrupt the body’s ketosis achievement.
Foods to Avoid on a Keto Diet
Starchy and sugary foods are not allowed on a keto diet as they contain a lot of carbohydrates. Bread, pasts, rice, and potatoes are typical examples of high carb foods. Processed foods should also be avoided during keto as they are high in carbs too. Same goes for the ultra processed foods. Guidelines state that most of the fuel percentage should come from fats which will help your body maintain ketosis state and will allow weight loss and various other benefits.
What are Keto Diet Controversies?
Although the side effects of keto diet will only be temporary, people still scare you with stories and myths. It is a common perception that the brain will cease if it is deprived of the essential carbs it needs. It is also said that keto can affect your kidneys adversely and destroy your bones. All these controversies often stop people from trying out the most incredible diet plan for losing weight and experiencing various benefits.
How Much Can You Lose Through Keto Diet?
People have positive experiences with the keto diet as it allows them to lose many pounds unlike any other diet plan. The diet does not deprive you of the nutrients nor does it make you crave foods. You will be able to eat all your favorite foods and enjoy a delicious meal plan while burning fats continuously. This is all because of ketosis which the body attains after having the right propertions of foods.
Most people will be able to lose 1 or 2 kg in the first week but that will be the weight of water. After the initial week, your body will lose 1 pound each week which is a healthy start as losing more will be harmful for you. There are techniques to follow if you want to speed up weight loss.
You will be able to maintain your weight if you add only a few carbs later in the diet with keto diet but if you return to your previous diet, you will gain more weight. Keto works just like exercise which makes you come to your previous shape if you stop doing it. So, you have to be consistent with your diet change and keep doing keto as long as you feel like doing it. You may also take breaks in between and return to keto when you feel its time to lose the pounds you have gained. This will help you keep your motivations level high and achieve your targets better.