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Ketogenic diets are low carb, high fat meals that induce ketosis – a metabolic state.
Ketosis occurs when your body converts fatty acids to ketones or ketone bodies instead of glucose for energy production.
What is Keto?
Keto is an eating plan designed to shift your body’s energy metabolism towards burning stored fat as fuel. This diet emphasizes high fat, moderate protein and minimal carbs.
Keto followers typically limit their total carb consumption to 20 to 40 grams daily, supplementing it with small amounts of protein as needed and fat for the remaining calories needed for energy production.
When starting a keto diet, you may experience fatigue and exhaustion. This is known as the keto flu, and it typically lasts anywhere from two to seven days.
You may experience increased urination as your body starts to expel glycogen molecules used for storage sugar, leading to dehydration.
On a carb-based diet, you may notice significantly fewer hunger pangs than usual. Your mental clarity and energy levels will also likely have improved as well.
How Does the Keto Diet Work?
The keto diet is a low-carb, high-fat eating plan that forces your body into ketosis – an energy state in which it burns off stored body fat for fuel. During this process, known as ketosis, your body breaks down fat molecules into energy molecules known as ketones.
A successful keto diet should incorporate various vegetables, fruits and protein sources. It’s essential to limit carbohydrates like soda, fruit juice, candy, cake or ice cream; these will all increase carb intake.
Keto diet can cause short-term health risks such as flu-like symptoms like headaches, irritability, fatigue, nausea and low blood sugar. Furthermore, it could lead to nutrient deficiencies like magnesium, phosphorus and selenium.
For people living with diabetes, the keto diet can have some advantages as it helps regulate blood glucose levels. Unfortunately, for many individuals it isn’t a long-term solution and requires additional commitment and resources.
What Can You Eat on a Keto Diet?
On the keto diet, you can eat almost any food as long as it fits within your daily carbohydrate goal of 20-50 grams net carbs per day.
Vegetables are low in carbohydrates but packed with essential nutrients and antioxidants. Opt for nonstarchy veggies like broccoli, cauliflower, green beans, bell peppers and zucchini to get the most benefits from your vegetable intake.
Cheese is another nutritious choice for those on the keto diet. It’s high in fat and protein but free from carbohydrates, making it ideal for those following a ketogenic diet.
Dairy products are an excellent source of calcium, potassium and several B vitamins. Unfortunately, they’re also high in sugar; to get more beneficial effects opt for lower-carb options like almond or coconut milk instead.
Nuts and seeds are another nutritious choice, packed with fiber and healthy fats. However, it’s important to limit portion sizes when following a keto diet when incorporating nuts and seeds into meals.
What Can You Eat on a Low Carb Diet?
Many people turn to a low carb diet for weight loss or other health benefits. Eating a variety of nutritious foods is the key to successful weight loss with this eating style.
Meat, eggs, and seafood are all great choices for a low carb diet. Additionally, some vegetables, fruit, and dairy can also be included. If you have any particular health issues or conditions it’s best to consult your doctor first.
Maintaining a food journal will enable you to track your progress and make informed decisions. It also helps prevent overeating of one type of food, ensuring that all necessary nutrients are obtained.
On a low carb diet, it’s essential to drink plenty of water as this is your body’s main source of electrolytes. Additionally, steering clear of drinks with artificial sweeteners may lead to cravings and upset your natural balance of bacteria in the gut.