What a Beginner Should Know About Keto Diet
What does keto diet mean?
The keto diet is a low carb diet; so low in carbohydrates diets that the body has to switch to fat for body fuel. It’s a strict low-carbohydrate diet; it is a Gluten-free diet, it is similar to Paleo diet and is very close to the old well-known Atkins diet. Basically, the body can run on two different fuel;
The first fuel is sugar from carbohydrates in the food we eat, and that is what most people today primarily use. They are received by eating bread, pasta, rice, potatoes, etc.
The other fuel is fat. They are derived from real foods like eggs, meat, butter, Avogadro, nuts, olive oil, etc.
Even the brain can be co-fueled by fat when the body is out of sugar. When the body is out of sugar, fat is converted in the liver into energy molecules called ketones that fuel the brain. The diet that results in this is ketogenic; meaning it is produced from ketones and that is why the diet is called a keto diet. A low carb meal plan can help you get there.
What is ketosis?
This is state of being fueled by fat, and it has so many benefits, including that you become a fat burning machine. It is perfect for weight loss without much stress, burning fats 24-7 even when you are sleeping. It also gives you tones of energy; you can use and never run out.
The keto diet has become super popularly in the last few years. It is not entirely new. The foundation of ketones is something old that you have heard about a million times.
The basic idea is super simple and is based on real foods. You simply avoid most carbohydrates like sugars, processed junk foods, bread, pasta, rice, etc. Instead, you eat meat, fish, eggs, vegetables and natural herbs.
What is different with keto diet is that it is a supercharged low-carb diet where you can make sure you get the maximum benefits. Similar diets have been tried for decades, even centuries. This same diet keeps returning, and it is now more popular than ever because they work and this could have evolutionary explanations as our ancestors did not eat refined carbohydrates (sugars) like we do today. So our body may not be adapted to those refined foods.
Modern science proves it works. With a keto diet, most people can lose excess weight without hunger, and some health issues can improve such as;
- Epilepsy control
- Less acne
- Less heartburn
- Fewer migraine attacks
- treating cancer
- less sugar craving
- improved health markers
- control blood sugar and reverse type 2 diabetes
- normalized blood pressure
- increased physical endurance
- constant energy and mental performance
Most importantly the keto diet is not just used as a temporary fuel; most people enjoy it as a long time lifestyle, not just for weight loss but long-term health wellbeing and staying fit year round. Many people feel energized, full of mental clarity and have stable blood sugar levels. Most of their hunger disappears. So there is no need to snack all the time anymore. People can eat delicious foods whenever they are hungry and there no even need to count calories.
What to do to increase the level of ketosis
- Restrict carbohydrates to 20 digestible grams per day.
- Restrict protein to moderate levels. If possible stay below one gram of protein per day.
- Eat enough fat to be satisfied.
- Avoid snacking.
- Intermittent fasting. For example, skip breakfast.
- Add exercise. Exercise is not necessary to get into ketosis, but it may be helpful.
- Sleep enough.
- No products required. You likely do not need fancy expensive supplements or ketone supplements because these supplements in all likelihood do not help you lose weight or reverse disease.
Potential side effects of ketosis
- Keto flu (Headache, Fatigue, Dizziness, Nausea)
- Leg cramps
- Keto breath
- Heart palpitations
That’s our beginners guide. Hope you find it useful and good luck with starting this diet.