Are you thinking of trying out the keto diet? If so, you’re not alone. Keto has become increasingly popular, with many people discovering its amazing benefits. But if you’re new to it and want to give it a shot, it can be difficult to know where to start.
That’s why we’ve put together this guide. We’ll explain what the keto diet is all about, why it’s beneficial, and what risks you should be mindful of.
What Is Keto?
Keto is a high-fat, moderate-protein, and low-carbohydrate diet that helps to shift the body’s metabolism away from burning carbs and towards burning fat. This diet often results in rapid weight loss and can be used to treat certain medical conditions.
Apart from that, the ketogenic diet is known for being a healthy and sustainable way to lose weight and improve overall health. While there are many variations, the basic principles of keto involve eating healthy fats, some protein, and very few carb-heavy foods.
How Does It Work?
This way of eating focuses on reducing carbohydrates and increasing fat intake. Your body enters ketosis, which uses stored fat as its primary source of energy instead of the carbohydrates you usually consume. To keep your body in this state, you must continue to limit your carb intake and increase your fat intake.
Eating enough protein will ensure your body has the necessary nutrients. This specific combination of macronutrients will help your body stay in ketosis and burn fat for energy.
- Reduced Risk of Type 2 Diabetes and Heart Disease: Ketosis has been found to lower triglycerides, cholesterol, and blood sugar, all of which are risk factors for type 2 diabetes and heart disease.
- Increased Satiation: Because keto requires the body to break down fat for energy over carbohydrates, this process leaves you feeling full for extended amounts of time.
- Increased Mental Clarity and Focus: A decrease in carbohydrates leads to increased energy in the brain, enabling more efficient focus, concentration, and a clearer memory.
- Improved Insulin Sensitivity: Ketosis can reduce the risk of diabetes and improve insulin sensitivity by forcing the body to break down fat for energy instead of glucose.
- Weight Loss: Ketosis is an effective way to lose weight since the body burns fat instead of carbs. Plus, because the body is satiated, there is less of an urge to overeat.
- Reduced Inflammation: The lower levels of inflammation associated with keto is linked to improved overall health and an increased life expectancy.
- Electrolyte Imbalance: Ketogenic diets eliminate many food sources that supply beneficial electrolytes such as sodium, potassium, and magnesium. Dehydration is also another side effect of keto, further exacerbating electrolyte deficiencies.
- GI Disturbances: Due to the drastic reduction of carbohydrates in the diet, some people experience nausea, constipation, and diarrhea.
- Nutrient Deficiencies: Profound reduction of carbohydrates can also lead to a deficiency in vital vitamins, minerals, and antioxidants present in many grains and fruits.
- Low Energy Levels: Cutting out carbohydrates can decrease energy levels due to the body’s lack of glucose.
- Liver Issues: When the body is forced to rely on fats for energy, the liver can become over-taxed and overly fatty, leading to issues such as steatosis (fatty liver) and poor liver function.
- Increased Cholesterol: A ketogenic diet can cause a rise in cholesterol levels.
- Poor or Inadequate Hydration: Reduced water consumption can lead to dehydration, which can cause several health problems.
A ketogenic diet will help you lose weight, as well as improve overall health and well-being. However, remember that the diet must be tailored to your needs and preferences and should be followed responsibly. You also must be aware of the risks associated with keto, so consulting with a doctor or healthcare professional is always a wise decision before doing anything else.
Smart Cooking Recipes is a website that provides recipes and helpful tips for people following a ketogenic diet. Our recipes are easy to follow, and we use ingredients that are readily available. Visit our website to browse fast and easy keto recipes for your meal plan!