The ketogenic diet, commonly known as the “keto diet,” is a low-carb, high-fat eating plan. That has gained popularity in recent years as a weight loss and overall health strategy. If you’re new to it and wondering what it’s all about and how to get started? Then, this beginner’s guide will provide you with all the information you need. If you are looking to start the keto diet then must be aware of its side effects of it. Here are 7 risks and side effects of it.
What is the Keto Diet?
This is a high-fat, moderate-protein, and very low-carbohydrate diet. The idea behind it is to force the body into a state of ketosis. In which the body burns fat for fuel instead of carbohydrates. To achieve this, the diet typically limits carbs to less than 50 grams per day. And instead encourages the consumption of healthy fats and moderate amounts of protein. To know how much protein is needed click here.
Benefits of the Keto Diet
There are several potential benefits associated with it, including weight loss, improved blood sugar control, and increased energy levels. The diet has also been shown to have positive effects on certain health conditions such as epilepsy, Alzheimer’s disease and some cancers.
Weight Loss:
One of the main reasons people try this diet is for weight loss. Because the body is burning fat for fuel instead of carbs, it can lead to a reduction in body fat. Additionally, the high-fat content of the diet can help to keep you feeling full and satisfied, which can help to reduce cravings and prevent overeating. Here is how to start losing weight by following a keto diet.
Blood Sugar Control:
The keto diet can also help to improve blood sugar control by reducing the need for insulin and stabilizing blood sugar levels. This can be especially beneficial for people with type 2 diabetes.
Increased Energy:
Many people report increased energy levels on the keto diet, likely because the body is burning fat for fuel instead of carbs.
Getting Started
- Plan your meals: To get started on the keto diet, it’s important to plan your meals. This will help you to stay on track. And ensure that you’re getting the right balance of fats, proteins, and carbs.
- Eliminate processed foods: Processed foods are typically high in carbs, so it’s important to eliminate them from your diet as much as possible.
- Focus on healthy fats: Healthy fats are an important part of the keto diet, so make sure you’re including plenty of options such as olive oil, avocado, nuts, and seeds.
- Keep track of your carbs: To stay in ketosis, it’s important to keep your carbs low. A good rule of thumb is to aim for less than 50 grams of carbs per day.
- Be prepared for the “keto flu”: When you first start the keto diet, you may experience a group of symptoms known as the “keto flu.” These symptoms can include fatigue, headaches, and nausea, but they usually go away within a few days to a week.
- Consult a doctor or dietitian: The keto diet may not be suitable for everyone, especially those who have a medical condition. It’s always a good idea to consult with a doctor or dietitian before starting any new diet or exercise program.
Conclusion
The keto diet is a low-carb, high-fat eating plan that can lead to weight loss and improved health. By planning your meals, eliminating processed foods, focusing on healthy fats, keeping track of your carbs and consulting a doctor or dietitian, you can successfully start and follow the keto diet.
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