Ketogenic diets are becoming more and more popular as individuals look for ways to lose weight. This diet is low-carb, high-fat, moderate protein. Ketosis is the state of burning fat instead of sugar for fuel. Ketogenic diets can be used for many different health conditions including diabetes and epilepsy. If you have never heard of a keto diet before or want to know how it works, this article will provide you with all the information you need to get started!
What are the benefits of a ketogenic diet?
This diet is a high-fat low-carb moderate protein, which means the body goes into ketosis and uses fat as its main form of fuel. Ketogenic diets can be used for many different health conditions including diabetes and epilepsy. There are various benefits associated with following this type of eating plan:
* Weight Loss: The most obvious benefit to keto is weight loss! Obese people typically see an average five pound per week weight loss when they first start out on the diet (though it will depend on your starting point). This has been achieved by in part because you’re cutting down on carbs – sugar being one of them. So if you have some added pounds that aren’t coming off no matter what you try you should attempt to give keto a try, it might be the weight loss solution for you
* Eating high-fat foods: As noted above, ketones are what we’re looking to primarily use as fuel. Ketosis is when your body starts switching over from using glucose (carbs) as its main source of energy and instead uses fat like an oil burner would – in other words, these fatty acids that have been stored up inside muscles or organs can now be used more quickly by our bodies
* Decreased risk of diabetes: A study published in The New England Journal of Medicine found that following a low carb diet was able to significantly decrease the likelihood of developing type II diabetes within three years. This positive result has also extended into those who were at higher weights before they started on the diet, with a 60% decreased chance of developing diabetes
* Increased energy: Ketosis can give you an increased amount of energy – and not just because it will help to provide your body’s cells more readily available fuel. Carbohydrates are also known for spiking our blood sugar levels up high after consumption which then causes us to feel sluggish or tired afterwards
* Easier weight loss: A ketogenic meal plan has been found to greatly improve one’s ability to lose weight as fast (or faster) than if they were following a low-calorie, low-fat diet alone. And this is even without counting in the powerful effect that calorie restriction itself has at helping people achieve their desired physique goals .
Side Effects: of Ketogenic Dieting
Since ketosis is not a dangerous condition, it’s safe to be in this state. Some people may feel some mild side effects such as stomach discomfort and irritability due to the body adapting to using fats rather than carbohydrates for energy .
* Constipation: This can happen when you change your eating habits so drastically that your digestive system has trouble keeping up with what foods are being consumed or how much fibre they contain. It could also be because certain foods like nuts have high amounts of fiber content which means more water needs to be excreted from the body .
* Headache/Brain Fog (AKA “Keto Flu”): The brain fog experienced by many on their first few days of trying keto is due to the body’s sudden lack of glucose. This can be relieved by drinking lots of water or consuming a sugary drink like juice or sports drink . * Fatigue: The ketogenic diet requires you to eat less carbs which your brain and muscles rely on for fuel, so it may take time for them to adjust meaning low energy levels.
* Increased hunger: Your body will be in ketosis, which means that it begins using fat as its primary source of fuel. This process can cause you to feel hungry more often and make snacking a necessity.
* Fatigue: The ketogenic diet requires you to eat less carbs which your brain and muscles rely on for fuel, so it may take time for them to adjust meaning low energy levels.
Are carbohydrates bad?
No! Carbohydrates are not inherently unhealthy – they’re essential for our bodies to function properly. Eating too many carbs can lead to weight gain because some of these excess calories turn into stored fat when our insulin levels spike from consuming them. Carbohydrates also have a higher Glycemic Index (GI) which means they cause more of an insulin spike than their low GI counterparts.
What are the best foods for a ketogenic diet?
* Nuts & Seeds: Almonds, macadamia nuts and walnuts are all good for you on a Ketogenic Diet. They’re high in fat which helps keep hunger at bay while providing essential nutrients such as fibre, vitamin E and omega-three fatty acids.
* Vegetables: On a Ketogenic Diet vegetables are low in carbs. In general, the higher protein veggies such as broccoli and cauliflower can be eaten more liberally than low-protein vegetables like lettuce.
* Healthy Fats: Coconut oil is one of the best fats for you on a keto diet because it provides all kinds of nutrients including healthy lauric acid which improves cholesterol levels by increasing HDL (the good kind). Other high fat foods include avocado, olives/olive oil, butter and olive oils. Avoid processed vegetable oils that have been proven to cause inflammation in your body – they’re out!
* Dairy Products: Coconut milk, cream cheese (full-fat), greek yogurt or any other dairy products should be avoided unless they state “unsweetened” on the label. This is because the sweeteners they contain can be high in carbs.
* Fruit Juice: Not a good idea! Although it may seem like an innocent drink, fruit juices are full of sugar and other additives that will put you out of Ketogenic state quickly.
* Stay away from all processed food as these have been found to spike insulin levels which causes weight gain and fatigue – even on a ketogenic diet. The best things for your body’s health are fresh vegetables with some olive oil or avocado too keep you feeling satisfied without being heavy (and keeping blood sugar low).
How to transition towards a ketogenic diet?
The first thing you will want to do as a beginner is starting logging your food. You can use an app like MyFitnessPal, or just pen and paper if that’s more comfortable for you. The second step would be not eating any sugar (including fruit). This means no cookies, candy bars, or sugary drinks such as juice.
We recommend staying away from artificial sweeteners too – these are worse than regular sugar because they fool the body into thinking it has consumed calories when in reality it hasn’t received anything! After reducing sugars in this way on keto diet plan for beginners then reduce carbs slowly until you get below 20g per day of net carbs (total carb minus fiber).
As well as logging your food you want to start tracking your macros. This is the balance of protein, carbs and fat that you consume in a day. You will want to aim for around 20-25% calories from fats, 15-30g per day of protein and 40-50g total carbohydrates (which includes sugars).
Another great tip for beginners is to be mindful of your water intake. You want to drink plenty of water and make sure you are well hydrated as this will help with weight loss on the keto diet plan for beginners, but also improve the health of your body in general!
## What has the ketogenic diet taught you?
This diet has been really difficult for me. I can’t eat the foods that I love and when it comes to snacks, there are only a few options left! But this is because keto made me realize how bad sugar was for my body. After just two weeks on this diet I had more energy than ever before and even lost some weight without trying too hard. It’s worth sticking to those limitations if they make you feel better so don’t give up!