What is Keto Diet?
Are you intrigued by the idea of a ketogenic diet, but uncertain about whether it's right for you? Maybe you've heard about this high-fat, low-carb eating plan and aren't sure what it means or how it could help your health. Maybe you know some people who have tried this diet and had great results, while others ended up struggling to maintain their weight long-term. Whether you're just starting to learn more about this way of eating or are already planning to begin a ketogenic diet, this article covers everything you need to know before diving in!
What is a ketogenic diet?
A ketogenic diet is a diet that causes the body to enter a state of metabolic flux where it burns fat for energy rather than glucose. As a result, the body enters a state of "ketosis" where the availability of glucose is reduced, and the body begins to break down stored fat for energy. Ketosis is a metabolic state where the body has run out of its preferred energy source, glucose, and has begun to metabolize fat as an alternative. This process can be triggered by fasting, the consumption of a very low-carbohydrate diet, or by ingesting a high-fat diet. Ketosis can occur when you've consumed a very low amount of carbohydrates and your body has switched its main fuel source to fats. Your liver then converts fats into fatty acids and ketones, which are substances that your body can use as fuel.
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Ketosis is a metabolic state where the body has run out of its preferred energy source, glucose, and has begun to metabolize fat as an alternative. This process can be triggered by fasting, the consumption of a very low-carbohydrate diet, or by ingesting a high-fat diet. Your liver then converts fats into fatty acids and ketones, which are substances that your body can use as fuel.
How does a ketogenic diet work?
The standard ketogenic diet (SKD) is composed of 75% fat, 20% protein, and 5% carbohydrate. While you are on the diet, you are eating a very low amount of carbohydrates. The diet is so low in carbs that you achieve ketosis with ease. The ketogenic diet is a very low-carb diet designed to reduce your body's insulin levels, and in turn, increase levels of blood lipids called "ketones". Ketones are produced in the liver when there is not enough glucose available to burn for energy and are an alternative fuel source for your body.
Benefits of ketogenic dieting
- Increased energy levels and productivity: One of the most popular reasons for a ketogenic diet is increased energy levels and productivity. Studies have shown that this type of diet can improve focus and mental clarity, and help to reduce the urge to snack when feeling hungry. - Weight loss: The ketogenic diet is a great method for weight loss because it helps to reduce sugar cravings, which can often lead to over-eating. A keto diet also helps you to feel full for much longer, so you're less likely to snack on unhealthy foods throughout the day. - Better blood sugar control: Another great health benefit of eating a ketogenic diet is better to control of blood sugar. This can, in turn, reduce the risk of developing type 2 diabetes.
Potential drawbacks to be aware of
- Carb cravings: One of the most common complaints from people starting the ketogenic diet is increased carb cravings. The first few weeks can be challenging as your body adapts to burning fat for energy rather than glucose. - Bad breath: Another potential side effect of the ketogenic diet is bad breath. This can be caused by the excretion of ketones in the breath. To reduce this, try chewing sugar-free gum or chewing some fresh parsley. - Constipation: You may also experience constipation, especially in the first few weeks of the ketogenic diet. This is caused by the lack of fiber in the diet and can be remedied by increasing the amount of fiber in your diet, drinking plenty of water, and increasing your fluid intake in general.
Bottom line
The ketogenic diet has become a trending eating plan in recent years. This high-fat, low-carb diet can be incredibly beneficial in the right circumstances. However, it's important to note that there is no one-size-fits-all diet plan. The ketogenic diet may be right for you, but it also may not. There are many things to consider when deciding whether or not to try this diet. If you're currently eating a high-carb diet, it may be beneficial to slowly transition into a low-carb diet before attempting the ketogenic diet.
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