What is a Keto Diet ? How do I start ?

The keto diet is a low-carb, high-fat weight loss plan. Some people call it “ketogenic dieting” or “keto for short.” The goal of the diet is to put your body into a state of ketosis which means that you are burning fat as opposed to carbohydrates.

The effect of this change in metabolism is twofold: first, by drastically reducing carb intake and replacing them with healthy fats such as olive oil, avocados and coconut oil, the level of insulin will be lowered and so will our blood sugar levels; second, we can use stored fat as fuel because we aren’t getting any from food. This typically results in rapid weight loss without hunger and cravings.

In other words, the diet makes your body burn fat for energy instead of carbs. The recipes below should help your transition to a ketogenic lifestyle a breeze.

Keto diets are also perfect for people who lead busy lifestyles or travel frequently because not much attention will need to be paid to what you’re eating when you are on the diet .

However, before you go into any kind of “diet” it is necessary to know what your goals are because your dietary needs might be different from someone else.

Why do people follow a Keto Diet ? What are the benefits?

A diet can have numerous benefits for weight loss, overall health and even performance , especially if done correctly. On the flip side, it may not be ideal for everyone, including people suffering from certain conditions like Diabetes or Celiac Disease , or pregnant women .

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The goal of most diets is to get your body in a state of ketosis, which means when your body uses fat instead of carbohydrates as its main source of energy.

When this occurs, your body becomes incredibly efficient at burning fat. A byproduct of this fat metabolism is “ketones” or small molecules that are produced when the body burns fatty acids for fuel. This makes the diet an excellent choice for those looking to lose excess weight and retain their lean mass (muscle).

Ketogenic diets are also now being used as a treatment for cancer.

Keto diets are also perfect for people who lead busy lifestyles or travel frequently because not much attention will need to be paid to what you’re eating when you are on the diet .

However, before you go into any kind of “diet” it is necessary to know what your goals are because your dietary needs might be different from someone else.

What foods can I eat on a Keto diet ? What should I avoid?

There are plenty of high-quality real food options available on a ketogenic diet , including meats, low carb vegetables and even some full-fat dairy products like butter and cheese. The one macronutrient you have to watch out for is carbohydrates.

Careful planning and tracking of your carbohydrate intake are crucial, especially in the beginning when you may need to go through a period of adjustment in order to get into ketosis. Also, I advise that you don’t follow a strict diet for too long because studies show that if you do so it’s possible to alter your metabolism over time which can cause weight regain.

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What foods should be avoided? Processed foods such as breads , pasta , baked goods, packets soups/broths and even flavored water . These things contain high amounts of carbs which will make hitting your daily macronutrient ratio (75% fat, 20% protein and 5% carbs) very difficult while putting yourself at risk of a nutrient deficiency.

What type of activity should I do on a Keto Diet ? What kind of exercise is suitable?

While any physical activity is good for you, it’s not necessary to do hours of cardio each and every day in order to shed the excess pounds and maintain your ideal weight . On keto, we generally recommend doing more high-intensity or shorter duration exercises such as HIIT (high intensity interval training) because fat loss depends on how many calories we can burn from energy expended, not necessarily the amount of energy we expend .

If you’re just getting started with a workout routine then take a look at the beginner strength training regimen below which will help build lean muscle mass without losing too much fat.

What are the side effects of a Keto Diet ?

As with any dietary change, there can be some side effects associated with diets . The most common one is “keto flu,” which usually goes away within a few days or weeks. Other side effects include bad breath, fatigue, constipation and poor exercise performance. Also, it should go without saying that you shouldn’t begin this diet if you’re pregnant , breastfeeding , have type 1 diabetes or other medical conditions where absolutely no restriction on carbohydrate intake is warranted.

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