The Keto Diet: Essential Facts for Beginners

The Keto Diet: Essential Facts for Beginners

Dieting is a relevant concern for many people. For the past several decades, diet fads, dietary supplements, and various types of fitness plans endorsed by celebrities have encouraged many to subscribe. While some were successful, most did not work and in most cases, were a complete waste of time and money. But in this day and age when information abounds, you can be an informed consumer by researching first before trying out a diet plan. The same applies to one of the most popular weight loss solutions today, the ketogenic diet.

What happens to your body when you start a keto diet?

The simplest way to describe a keto diet is the elimination or reduction of carbohydrate from your diet and replacing them with high-fat foods. It is quite similar to another popular diet plan known as Atkins. When you stop eating carbs and replace them with fat, your body goes into ketosis, a type of metabolic process.

Ketosis efficiently burns fat and uses it as energy. Another effect of this process is the transformation of fat in your liver into ketones which becomes an energy source for your brain. Because of this change in metabolism, you can experience a drastic reduction in insulin and blood sugar levels.

Different versions of the keto diet

There are several types and variations of the ketogenic diet:

  • The standard ketogenic diet consists of high fat, around 75%, moderate intake of protein, about 20%, and very low carbohydrate at only 5%.
  • This type of keto diet includes the periodic intake of carbohydrate. For example, within seven days of dieting, five days are allotted for high-fat foods with low carbs, while two days can be high-carb days.
  • This type of keto diet permits carbohydrate intake when you are working out.
  • High-protein. This diet is similar to standard keto but varies only by increasing protein percentage. For example, your food may contain 35% protein, 5% carb, and 60% fat.

Of all these types of keto diets, many people are familiar with the standard plan. It is essential that before you consider changing your lifestyle and adapting one of these types of diets, you consult your doctor or a nutritionist to verify if this will benefit your current health condition, as well as your lifestyle.

How effective is a keto diet for weight loss?

Much scientific research seems to conclude that a keto diet is indeed effective for losing weight. Since the diet involves eating high-fat foods, you will not feel hungry all the time. Since the diet results in lower sugar levels, it is recommended for people who have diabetes.

Contrary to the assumption of many, eating more fat does not translate to a high cholesterol level. In fact, a keto diet reduces a person’s risk of heart disease.

A ketogenic diet is said to have many other health benefits. However, taking the necessary precautions before drastically changing your eating habits is also vital to prevent any adverse effects on your body. Before adopting a keto diet, seek advice from a health professional and search for information from reputable sources only.

Image: Unsplash.com

Source: https://www.healthline.com/nutrition/ketogenic-diet-101#sample-meal-plan

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