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The keto diet is a high-fat, low-carb eating plan with many advantages; however, it may prove challenging to follow for some people due to potential constipation or diarrhea in the early days.
Start by clearing out your pantry and refrigerator of foods high in sugar and carbohydrates. Discard sweet drinks and cereals, grains, legumes, as well as processed fats like canola oil.
1. It’s a high-carb diet
If you’re trying to shed pounds, the keto diet might be for you. This low-carb, high-fat eating plan can help you reach your weight goals more quickly.
People suffering from diabetes or high cholesterol should consider eating this nutritious option; however, keep in mind that too much saturated fat may increase their risk for vitamin and mineral deficiencies.
By gradually decreasing your carbohydrate intake, your body will transition away from using glucose as its primary energy source and instead utilize ketones. This may result in symptoms such as fatigue, headaches, nausea, constipation and more.
2. It’s a high-fat diet
The keto diet involves decreasing your carbohydrate intake while increasing fats. This causes your body to enter a state of ketosis, in which it burns stored fat for energy instead of glucose.
Keto Diet – Commonly associated with weight loss due to fewer caloric intake. Unfortunately, it can also lead to dehydration and nutritional deficiencies.
3. It’s a low-calorie diet
The keto diet is a low-carb, high-fat eating plan that can aid weight loss while improving your health. This diet encourages your body to enter ketosis – meaning it burns fat for energy instead of glucose.
The keto diet can be an effective way to lower your risk for chronic diseases like diabetes, heart disease and hypertension. But it’s essential that you maintain a balanced diet with sufficient amounts of carbohydrates, protein and fats.
4. It’s a high-protein diet
The keto diet is a high-protein, low-carb meal plan that encourages your body to burn fat instead of carbohydrates for energy. This can aid weight loss and make you feel more energised.
Exercise has also been proven to reduce your risk for certain diseases and conditions. Studies have demonstrated that it can lower blood sugar and insulin levels in type 2 diabetics, treat epileptic seizures, and ameliorate symptoms related to Alzheimer’s disease.
A high-protein diet can increase your risk for kidney stones and gout, so be sure to incorporate plenty of vegetables into your meals to balance out the animal protein.
5. It’s a low-fiber diet
Keto diets typically restrict carbs and fiber from meals, leading to vitamin and mineral deficiencies as well as gastrointestinal issues like constipation.
Dehydration and electrolyte loss may result in headaches, nausea, fatigue, and bad breath; these symptoms usually dissipate after a few days as your body switches from using glucose for energy to breaking down fat stores.
6. It’s a high-meat diet
A keto diet revolves around eating plenty of high-quality meat and dairy. These nutritious foods provide you with essential vitamins and minerals in small portions, so a little goes a long way.
Keto involves cutting carbs and replacing them with a nutritious dose of fat, leading the body into ketosis (using stored fat instead of glucose for fuel). Unfortunately, many users experience the “keto flu” or other unpleasant gastrointestinal discomforts from this high-fat, low-carb eating plan; so it’s essential that you stick with it long term.
7. It’s a low-protein diet
The keto diet encourages you to cut back on carbohydrate consumption while increasing fat consumption. Doing this causes your body to enter a state of ketosis, where it burns stored fat for energy production.
Losing weight quickly can be beneficial, but it also has potential risks if done incorrectly. For instance, it has been known to cause kidney disease and gout.
8. It’s a low-fat diet
The ketogenic diet is a low-carb, high-fat eating plan that forces your body to burn fat instead of glucose for energy. This can result in significant drops in blood sugar levels and insulin resistance as well as aiding weight loss.