Keto diet is one of the easiest and fastest ways to shed off your extra weight. However, it needs a lot of dedication and research so that you can achieve your goals faster. At the end, once you succeed in changing your lifestyle and eating.
The ketogenic diet (Keto) has become a popular diet, with celebrities and Instagram stars swearing by the strict regimen as an effective way to shed weight. However, as with any diet, it’s important to understand the ins and outs before you start.
That’s where we come in. We’ve put together a list of top five things you must know before starting the Keto diet:
1.The purpose of this diet.
The keto diet is a very high-fat, very low-carb eating plan that may help you lose weight — but it’s not for everyone. Unlike other low-carb diets, which focus on protein, a keto plan centers on fat, which supplies as much as 90% of daily calories.
And it’s not the type of diet to try as an experiment. “There is a lot of information that needs to be known to make this diet work optimally,” Glassman says. “The American Dietetic Association recommends only 12% of calories coming from fat, so eating this way is not something that can be maintained for a lifetime.”
2. Why you should do it.
Ketosis is when your body starts producing ketones, which are byproducts of breaking down fat for energy. Your brain uses these ketones for fuel instead of glucose, which is produced when you consume carbohydrates.
Weight loss is the primary goal of this diet, but there are also reported health benefits — like lowering triglycerides and cholesterol — that can be beneficial if you have diabetes, prediabetes or metabolic syndrome.
The keto diet has been used for centuries in medicine to treat epilepsy, and it’s still prescribed today to help prevent seizures in children with epilepsy who don’t respond well to other treatments. However, the diet has seen a resurgence as a weight loss plan in recent years due to its ability to effectively shed pounds quickly.
3. How to get started.
Staying in ketosis doesn’t mean you have to eat the same things every day. Actually, when you first start the keto diet, you may want to try out different recipes and foods. You can search online for some of the best keto recipes so that you can create a mixture of flavors that will appeal to your taste buds while remaining within the carb restrictions.
Make sure to add plenty of healthy fats to your diet so that you can stay in ketosis. If you’re unsure how much fat to eat, check out my keto calculator tool which will do all the work for you.
4. How to make it work for you.
Although it’s high in fat, the keto diet is not automatically unhealthy. It has many potential advantages including weight loss and reducing the risk of type 2 diabetes and cardiovascular disease.
1. Know Your Goals
On a keto diet you’ll be eating mostly fat (70-80 percent of your daily calories), some protein (20-25 percent) and a small amount of carbs (5 percent).
2. Know Your Macros
To determine your macros (or macronutrients) on the keto diet, you’ll want to calculate how many grams of each type of food you eat each day, then adjust your intake based on how your body responds.
5. Benefits, negatives and alternatives to consider.
Difficult to maintain. The first few weeks of the diet are often described as “hell,” as the body transitions from using glucose for fuel to using fat and ketones (produced in the liver by burning fat). Symptoms include headaches, fatigue, brain fog, nausea, dizziness and irritability — also known as “the keto flu.” The effects can last up to a week.
When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain. Ketogenic diets can cause massive reductions in blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefits (1Trusted Source, 2Trusted Source).
Approach the keto diet slowly and consistently. Make it a gradual lifestyle change instead of a crash diet. Keep in mind that the ketogenic diet is meant to be maintained in the long term. It’s an entirely different way of eating than what you’ve been accustomed to your entire life. Expect some challenges, and make sure you stay on track with your goals.
So, if you want a chance to lose weight, you should try the keto diet. If you search “keto diet” in Google, you will find numerous inspiring stories that show the effectiveness of this low-carb diet. The ketogenic diet is not a fad and it is an effective way to lose weight, manage blood sugar levels, and improve overall health. However, it is important to understand that it is not the easiest diet to follow.