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The ketogenic diet has become a popular way of eating, especially for those who want to lose weight. The keto diet is low-carb and high-fat, restricting carbs and focusing on protein and healthy fats instead. It’s also easy to follow: you can eat as much fat as you want (within reason). Here are some answers about how a keto diet could impact your life:
What Is a Keto Diet?
The keto diet is a high-fat, low-carbohydrate diet that shares many similarities with the Atkins and low-carb diets. It involves reducing carbohydrate intake and replacing it with fat. It puts your body into a metabolic state called ketosis. While in ketosis, your body becomes efficient at burning fat for energy rather than carbohydrates. It you are interested to start a keto diet, it is advisable to follow a keto meal plan for beginners to guide you on this healthy journey.
How Does a Keto Diet Work?
The ketogenic diet is a low-carb, high-fat diet that helps to put your body into a metabolic state called ketosis. Ketosis helps to burn more fat instead of carbohydrates. By eating this way, you’ll be able to train your body (and brain) to rely on the fats in your diet as energy instead of carbohydrates. The goal is not only to lose weight but also to improve overall health and well-being by supporting the natural process in which our bodies use stored fat for energy rather than glucose (sugar).
Benefits of the Keto Diet
The Keto diet is a high fat, moderate protein, and low carb. This diet aims to put your body into a state called ketosis, in which the body uses fat rather than glucose as an energy source. To achieve this, you must eat less than 20 grams of carbohydrates per day.
The benefits of following the Keto diet include:
- Weight loss due to lower cholesterol levels and better blood sugar control
- Reduced inflammation in your body
- Improved brain function (memory) & mood – May help with depression & anxiety
- Improved heart health – Decreased risk for heart disease & diabetes
Side Effects of the Keto Diet
While most people see these side effects as temporary, they can be hard to deal with. The side effects of keto dieting are only temporary and go away after about a week. You may feel tired or get headaches following your first few days of the diet. This is because your body hasn’t yet adapted to its new fuel source (fat), so it starts burning muscle instead of fat for energy. Once your body has adjusted to using fat as fuel, you’ll notice less fatigue and better brain function overall.
Some other common symptoms include:
- Keto rash: Although it’s not very common, some people experience an itchy rash due to dehydration when starting the keto diet. Drinking plenty of water should help prevent this from happening again in future rounds of keto.
- Bad breath or body odor: When you eat carbohydrates (sugar), your bodies produce more insulin than usual. Too much insulin can lead to bad breath or body odor, causing weight gain (or loss). Proper hygiene is when dating someone new, so remember that brushing teeth regularly and flossing daily before going out will help reduce bacteria levels in places like the mouth/throat/nose, which leads directly into the bloodstream via respiration processes involved with breathing patterns.
Weight Loss on the Keto Diet
Many people indeed go on the keto diet to lose weight. You may lose weight quickly if you stick to this eating plan, but nutrition science has no guarantees. Losing weight requires more than just adjusting your diet or exercise habits—it takes changing how your body processes energy from food, which can take weeks or even months to affect your metabolism and other systems of your body. Many factors involved in those changes—genetics, stress levels, sleep habits, and more—can lead some people to lose more weight than others when they try out new diets or exercise routines (and vice versa).
Popular Foods on the Keto Diet
- Grass-fed beef and dairy (full-fat)
- Nuts, seeds, and natural nut butter
- Seafood that is wild-caught or sustainably raised (not farmed) like salmon and sardines.
- Olive oil for cooking and drizzling over veggies makes them more palatable. It’s also great for making homemade mayo!
- Vegetables in abundance, especially leafy green ones like spinach or kale. Many people on keto eat upwards of 6 cups of vegetables per day! Add a high-quality probiotic supplement to ensure your gut health stays in check while eating so many greens.
The keto diet is a great way to lose weight and improve your health. It’s also a powerful tool for people with diabetes or other diseases. However, before starting any new diet plan, it’s essential to speak with your doctor first so they can give you recommendations on how best to implement it into your lifestyle.