The keto diet has become a viral dieting plan as it is helpful for a host of ailments like diabetes, and as a great way to optimize your health. You might wonder why the keto diet has a bulk of guides and variations, and that is due to the diet plan not being an easy one. It is fairly difficult to follow without a proper guide or instruction.
Concisely, this diet is rich in fats but low in carbs. It decreases your insulin levels and blood sugar shifting the metabolism to burn fats, which causes ketones to be produced. It may be popular and effective, but is it suitable for you? Here’s the lot you need to know yourself before jumping into a ketogenic diet.
How does the Keto Diet work?
The ketogenic, for short, the keto diet is a high-fat, low-carb meal routine. The diet reduces the body’s ability to burn things like glucose for energy, and shapes the body’s main source of energy into fats. This decreases in the usage of carbs and sugars takes the body to a metabolic condition called Ketosis.
In this metabolic state, your body starts burning fat into energy, and that is amazingly effective for losing weight. Over the course of one month your body undergoes a transformation of living off processed foods, and low quality energy sources to sustainable, high quality energy. After sticking to a ketogenic diet your body will not only loose weight but provide you with an abundance of energy rarely felt by 90% of people today. An obvious advantage of keto food is that it helps you feel less hungry and have a fitful amount of energy. This helps you to be focused and sharp during the day.
What food should you eat on a Ketogenic Diet?
- Meat (no carbs)
- Eggs (1g of carbs)
- Seafood and Fish (no carbs)
- Natural fats like olive oil and butter (no carbs)
- Vegetables – above ground (1-5g of carbs)
- Cheese and dairy products (1g of carbs)
- Foods to avoid
- Chocolate (60g)
- Candy (70g)
- Pasta (29g)
- Soda/juice (10g)
- Fruits (6-20g)
- Vegetables – below ground (8-17g)
The initial days are highly difficult as your metabolism has to readjust into a food intake of low-carb. During the adjustment, i.e. to burn fats instead of glucose, you may feel side effects or none at all! It varies from person to person, but it is important to remember a lot of it will likely come from any sugar addictions our bodies have. No sugar isn’t addictive likely meth or nicotine, but it does cause our body to crave so a withdrawal may occur when that substance is taken away.
Symptoms usually peak in terms of severity a few days in and are ever so rarely anything a doctor would need to be seen for. The transition can and will go a lot smoother if you prepare meals beforehand, as the number one reason people fail to lose weight on the keto diet is not sticking to their meal plan for at least the first month. Discipline is key in the beginning, and will afford some slack in the future.
Tips and Tricks to Consider:
The Wise use of fat rather than excessive
The keto diet means you have a high consumption of fat and a low of carb, but that does not mean you need to add fat to every meal you eat. You cannot fall for those keto tricks – add butter pat to your coffee. Listen to the body for signals, in case you feel hungry right after you have a meal is because you have not had enough fat or protein. If you follow your keto diet food in the correct amount, the meal will keep you satisfied and full for hours.
Seek for Nutritional Keto rather than High Ketone Levels
To gain the most benefit from the keto diet, you will need to gain a level of ketosis that is between 1.6 to 3 mol/L on a ketone meter. If you eat well-designed meals and hang in there with your hungry and other symptoms like insomnia, crankiness, nausea or inability to exercise till the next meal and you will get there in no time. A high ketone level determines that you have good circulation of ketone in your body, but you don’t want to confuse it with efficient burning of fat, and that is our main goal of the diet.
Ketosis isn’t forever
It is suggested that you continue the diet unless you reach a state where your body gets used to burning fat to gain energy and keeps the glucose as the body fuel. You can then take a ketosis holiday that would be to add unprocessed, whole grain to your meal to let your body not work too hard. If you stay in ketosis for a long time with no breaks, it can cause nausea, muscle ache, and fatigue.