What is Keto and How Does it Work?
Keto is often used for weight loss. The ketogenic diet is a high-fat, low-carb diet that can help you lose weight. The keto diet has grown in popularity in recent years as it offers a variety of benefits for those following it. It’s been used for weight loss and to control Type 2 diabetes, but it can be used for other purposes too.
What is the ketogenic diet?
The Ketogenic Diet (Keto) is a high-fat, low-carbohydrate diet designed to mimic the effects of starvation on the human body. When your body enters into this state, your body will burn fat rather than carbohydrates or glucose as its main source of fuel.
This process produces ketones, which are compounds that provide the brain and other organs with energy. As your body changes and adapts to this new way of eating, it is important to be mindful of the side effects that may occur.
Things like the dreaded Keto Flu can put some people off Keto but it doesn’t happen to every body and you will soon get through it.
How to Start a Ketogenic Diet
You may have heard about keto diets before and are wondering what it is and if it’s for you. This article will provide a step-by-step guide on how to start a keto diet.
A ketogenic, or keto, diet is a low-carbohydrate, high-fat diet that shares similarities with other low-carb high-fat (LCHF) diets. The goal of the ketogenic diet is to induce nutritional ketosis by limiting carbohydrate
You might be wondering if the ketogenic diet is for you. The answer to this question depends on your current weight, current health condition, and your goals in life.
A keto diet is not an easy diet to follow. It takes a lot of time, commitment, and dedication, but the benefits are worth it in the end! The ketogenic diet is a very high-fat, moderate-protein, and low-carbohydrate weight loss diet. It has been used clinically to help people with epilepsy.
The body uses ketones as energy in the absence of carbohydrates. This process allows the body to produce more energy while also releasing fewer hunger hormones compared to a traditional low-carb diet.
First, you need to start off slowly. Do not rush into the keto diet because this can actually throw you off it. If you are a beginner, begin with a low-carb diet for about 4 weeks.
After this time, slowly decrease the amount of carbs in your diet until you are able to maintain a ketogenic state for at least 3 months.
Second, you need to be willing to commit and make it work! If not, you will not see any results. Getting a Custom Keto Planner that will help you track your calories as well as your carbs, protein, and fat, will help you immensely.
Is the keto diet safe?
Yes, the keto diet is safe for most people. The most common adverse effects of the diet are bad breath and constipation. Keto-ers may also experience headaches and fatigue, referred to as keto flu but these are rare side effects that can be avoided by taking the necessary steps to reduce carbohydrate intake and increase fat intake.
As always with any diet, consult your doctor first. There may be a reason why you cannot go onto this diet and your physician will know this.
A recent study asked if a ketogenic diet would improve children’s cognition after 5 years of age. A total of 111 children were randomized to either a ketogenic diet or a non-ketogenic low-glycemic index treatment for 5 years, with follow-up lasting until 10 years.
The intervention was found to be safe for children with no reported side effects of the diet. The kids who followed the ketogenic diet experienced a significant improvement in their verbal IQ and performance IQ compared to children who did not follow the diet.
A number of studies have suggested that ketogenic diets can improve cognition. One study suggested that a ketogenic diet may even have therapeutic effects in some neurodegenerative diseases that might involve cognitive decline, such as epilepsy. “There is a lot of potential that ketogenic diets may have on the brain,” said Dr. Adam Spira, a gastroenterologist and assistant professor at the University of Southern California.
Ketogenic Diet Foods & Meal Plans
The ketogenic diet is a high-fat, low-carb diet that shares many similarities with the Atkins and low-carb diets.
The goal of this diet is to force your body to use fat as its main source of energy instead of carbohydrates.
You can eat all sorts of foods on the keto diet. But you need to make sure that you are getting enough protein and fat in your daily intake. If you don’t get enough protein and fat in your meals, then it will be hard for your body to enter ketosis because it needs these macro nutrients for energy.
Protein is a nutrient that your body needs to build muscle. Protein also increases energy and helps repair cells in the body that are broken down by stress. Fat has many purposes in the body and it is essential for hormone production, brain function, and maintaining healthy cells. Some popular sources of protein are meat, fish, eggs, and dairy products like cheese and yogurt.
You need to be careful of what proteins and fats you eat though. Processed foods are a no go and a lot of protein snacks have a large amount of carbohydrates in them.
Remember the point of keto for weight loss is to make your body use the fat it has stored for energy so you lose it.
There are many ground beef and chicken keto recipes online and we have some too. The Custom Keto Planner that we use has tons of recipes with all the macro and micro nutrient details on them so you can track your meals without worrying and reach your goals.
Part of the Custom Keto Planner is a goal section where you put in all your own personal details and the system will work out your meal plan for you!
Conclusion: The Benefits of Keto for Weight Loss
Keto is a type of diet that has been shown to have many benefits for weight loss. The keto diet is a low-carb, high-fat diet that forces the body to use fat as its main energy source instead of carbs.
The keto diet has been shown to help with weight loss in many ways. It can help with cravings, food addictions, and overall mood. Keto also helps people feel fuller for longer periods of time which can reduce overeating and snacking on unhealthy foods.
The keto diet is a great way to lose weight and improve your health by eating more healthy fats and less carbs. The diet is high in fat and low in carbs. It’s called the ketogenic diet, which makes sense because “keto” means increased ketones.
You’ll start feeling better and have more energy on the keto diet when you cut out carbs and increase fat intake. Dieters have found that restricting carbs can improve energy levels and help prevent a dreary feeling every day.
A ketogenic diet focuses on minimal plant-based carbs, moderate amounts of high-quality protein, and high amounts of really healthy fat. This includes seafood, fatty fish like salmon or macke rel, large eggs, vegetables, and quality oils.
With this approach to eating, your body learns to burn fat as its primary fuel source instead of glucose. One of the most common side effects of starting a ketogenic diet is the “keto flu”—a set of symptoms that affect people who have just started the diet. This may include: nausea and headaches and other flu like symptoms.
Do not fear though! These go away pretty quickly and it is basically your body getting used to the new energy system and withdrawing from its sugar dependency.
What are you waiting for? Get started today with the keto diet and see how the fat melts away.