For most people, the thought of following a ketogenic diet is one that conjures up images of skinny, crackling models and Hollywood stars who have sworn off carbs. In fact, it’s not something most of us would consider trying. However, that’s changing fast as more and more studies are showing the benefits of the ketogenic diet in terms of weight loss, management and prevention of certain diseases like diabetes. So what is the ketogenic diet? It’s a very strict low-carb diet that prompts your body to begin burning fat for energy rather than carbohydrates. On this diet, about 70% of your calories should come from fats, 25% from protein and 5% from carbs. The standard Western Diet (SAD), on the other hand, is almost exactly the opposite — high in carbs, moderate protein and low fat. But you might be asking yourself: Isn’t sugar bad for you? Shouldn’t I avoid saturated fats? And what does this all even mean? Keep reading to find out everything you need to know about going Keto!
|Tips for Eating Keto and Losing Weight|
What is a ketogenic diet?
A ketogenic diet is a high-fat diet where your body, and some say your brain, shifts its primary source of energy from glucose to ketones. Ketones are a by-product of the breakdown of fats in your body. Carbohydrates are broken down into glucose, which is then used as fuel for your body. But when it comes to a diet, where to get energy from is a hotly contested debate. Some say you should avoid carbohydrates completely, while others say you can eat some carbs. A ketogenic diet is a very low-carb diet, where less than 10% of your calories come from carbs. When you eat this way, your body ends up in a state of “ketosis” where it turns fat into energy. This is how you can lose weight and how you can prevent and treat diseases like diabetes.
How does a ketogenic diet work?
The basic idea behind a ketogenic diet is that it makes your body switch from burning carbohydrates (sugar) for energy to burning your own body fat. When you’re eating a carb-heavy diet, your body metabolizes the carbs and converts them into glucose (sugar) for energy. But when you switch to a low-carb diet, your body needs to find another source of energy to feed your organs and muscles. And so your body turns to fat to make up for the lack of glucose. This is what people call “going into ketosis.” Ketosis is a metabolic state that occurs in the body when it runs out of glucose (sugar) and begins burning fat for energy. When your body can’t get enough glucose from food (usually because you’re not eating any), it breaks down fat to produce molecules called “ketones.” Ketones can be used as .
Pros of the Keto Diet
You may see an improvement in blood pressure, a reduction in inflammation and a drop in cholesterol. You may also see an increase in energy and a feeling of fullness. Here’s a list of some of the health benefits you may experience when eating a ketogenic diet: – Improved blood pressure – People with diabetes are often told to keep their blood pressure under control. A keto diet can be a really effective way of doing this, and research has shown that it can reduce blood pressure by as much as 10%. – Reduced inflammation – Inflammation is one of the biggest killers in the world, and many health experts now think it’s at the core of most diseases. Eating a ketogenic diet can significantly reduce markers of inflammation in the body by as much as 40%. – Improved cholesterol levels – Studies show that a ketogenic diet can reduce bad cholesterol by as much as 36%. This is especially important for people who have high cholesterol and are at risk of heart disease. – More energy – Many people report feeling more energized on a keto diet. This is likely due to a reduction in inflammation and better blood sugar control. – Better mental health – Studies have shown that a keto diet can be helpful for people with depression, bipolar disorder and schizophrenia.
Cons of the Keto Diet
There are some potential drawbacks of following a ketogenic diet, especially in the beginning. One of the most common complaints is that following a keto diet is really hard at first. It’s easy to get cravings for carbs and sugar, and it takes some time before your body adapts to burning fat instead of glucose. It can also take a long time for your body to fully adjust to ketosis, especially if you’re new to the diet. And since keto is a very restrictive diet, it can be difficult to get all the nutrients you need. – Cravings – Going from eating an entire pizza in one sitting to a strict Keto diet can be a difficult transition. You may experience cravings for foods high in sugar and carbs, and some people may find it hard to adjust. – More expensive – While it’s possible to eat a healthy ketogenic diet on a budget, you also have to remember that this is a long-term commitment. Many foods on the Keto diet are more expensive than the SAD diet, so you may need to adjust your grocery budget accordingly. – Can be difficult to follow – Because Keto is so restrictive, it can be hard to get all the nutrients you need in your diet. And if you don’t do it right, you may be more likely to develop chronic diseases like heart disease, kidney disease, diabetes and certain types of cancers.
Tips for losing weight on a keto diet
Follow a ketogenic diet for at least two months to give your body enough time to adapt to the new diet. Once your body has shifted from burning sugar to burning fats for energy, it will be able to stay in ketosis much more easily. Here are some more tips for following a keto diet for weight loss: – Choose your foods wisely: Choosing the right foods for a ketogenic diet can be tricky. While you can eat all the bacon and butter your heart desires, some foods are just better for you than others. – Don’t forget to exercise: Many people think a ketogenic diet is a “get-fit-quick” solution. But just like any other diet, the only way to lose weight and keep it off long-term is to combine it with exercise. – Be patient: It will take your body some time to adjust to the ketogenic diet, and you’ll likely see little or no weight loss in the first few weeks. – Track your progress: Keeping a food journal can help you understand how your diet is working for you, and what adjustments you may need to make.
A ketogenic diet is not something you can follow for a few days and expect to see results. It’s a long-term commitment that requires you to completely change the way you eat. It’s not easy and it’s not cheap, but it can be incredibly rewarding in the long run. Following a ketogenic diet is one of the best ways to lose weight and improve your health, provided that you do it correctly. The best thing you can do is to educate yourself on the diet and follow a plan that works for you.