Is The Ketogenic Diet Safe?
I know there are a lot of questions about the keto diet all over the internet: is a ketogenic diet safe? Would you recommend it? who can start a ketogenic diet? and so much more. Despite the controversy surrounding a ketogenic diet, this diet is not something new. In fact , the ketogenic diet has been around for close to 100 years. It was first developed as a treatments for epileptic patients who actually responded well to the way it mimics being in a fasted state, which still allowable patients to eat and obtain nutrients. The keto diet takes advantage of the fact that when your meals aren’t high-fat and low-carbohydrate, there is no insulin spike, and you don’t add to your fat reserves. Instead, fat from diet and stored fat are broken down to ketones (“keto” is short for “ketogenic” producing ketones). Like glucose, ketones can be used for energy, keeping your body running without increasing blood sugar or putting on excess fat. If you’re thinking of following the keto diet for a weight loss kick start, here are 5 things you should know about the keto diet.
What are your nutritional goals and how do you plan to track them?
As we already know, the keto diet keeps carbohydrate levels low, but instead of ramping up the amount of protein in your diet, the keto diet increases the amount of fat. Therefore you will be consuming significantly fewer carbohydrates than the average person, even fewer than a person following a classic low-carb diet. The exact amount of carbohydrates you should aim to eat, depends on your specific goals, as well as your age, gender, and level of activity. A typical keto diet aims for meals with 75% fat, 20% protein, and 5% carbohydrate. Eating a high-fat diet can still mean eating healthy. Keto diet menu items often include seafood, meat, dairy products, eggs, vegetables, and nuts. With the increased popularity of the keto diet, keto recipes are widely available. Click here to take an interactive quiz that easily puts together an 8 Week Keto Meal Plan based off your personal preferences and personal weight loss goals.
Will you feel hungry on the keto diet?
Ketosis is achieved through either intermittent fasting (IF), eating high-fat and very-low-carb, or a combination of both. You are not supposed to feel hungry on keto diet because you are consuming a whole lot of fat. However may people still complain of always being hungry. Some of the reasons why you may feel hungry on a keto diet include: You are not eating food rich enough in fiber, you are not getting enough sleep and you might not be drinking enough water.
How much weight will you actually loose on the keto diet?
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Without a doubt, weight loss is the primary goal of the keto diet. It works because it makes the body look to its fat reserves to power its metabolism. It can be interesting to go deeper into the process, however.
When the body is deprived of carbs, it enters a state of ketosis. Blood sugar and insulin levels fall when that happens. As the body taps the energy in fat cells, they release considerable quantities of water, making for some great weight loss. The fat cells are then able to enter the bloodstream and make their way to the liver, where they are turned into ketones for energy processing. As long as your diet allows you to stay in a caloric deficit, you get to enjoy the weight loss benefits of the keto diet.
Do you really need specialty products to do this diet?
I would ignore the websites, social media posts, and ads promoting a variety of keto-compliant foods, from oils that you can add to your coffee to low-carb chocolate syrup because they can get very overwhelming. Research has proven that you can get into ketosis by simply altering the way you eat; you really do not need those extra products. Save your money
Can you avoid the dreaded “keto flu”?
As your body starts to burn fat for energy, it will also still be using some sugar (carbs) for energy. This in-between phase is where the magic of the keto flu happens. Not only are you experiencing a major metabolic shift but you are likely going through a withdrawal from starchy and sugary foods as well. Try your best to stay hydrated and push through because if you give in and eat carbs, you’re back to square one. The good news is that the symptoms of the “keto flu”come and go and usually subside altogether within three to five days. Hang in there!
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