A short guide to get started in the keto diet
The keto diet, or ketogenic diet, is an effective fat burning process that involves intaking a sufficient amount of protein and fat while consuming a low amount of carbohydrates. Numerous studies have shown that a keto diet can help improve athletic performance and overall health as well as reduce weight and aid the body to fight inflammation.
A yearlong study done by Diabetes Therapy discovered that a daily intake of 30-grams of carbohydrates resulted in a 12 percent weight loss in three months. Those kinds of results may seem great but just because a low-carb diet may help one lose weight, it does not necessarily mean that the person has achieved ketosis.
Ketosis occurs when your body does not have enough carbohydrates or sugars to burn for energy. Instead, it burns fat and produces ketones in the liver to be utilized as a source of energy for the body and the brain. Besides weight loss, there are other benefits to ketosis as it can help lower the risk of heart disease. Amongst children with epilepsy, ketosis can help prevent seizures.
Of course the upsides will come with the downsides. Some side effects of the keto diet include headaches, fatigue, and stomachaches. This usually happens during the introduction phase of keto as it is common to feel unwell within the first week of the process. Since proteins should only make up about 15 percent of the calories consumed, it becomes pretty rough and tiresome.
The keto diet has been very popular because those who have gone through it have noticed the stunning results just by following the low-carb diet and not necessarily any extreme exercise. Many of those who go through ketosis will initially lose a lot of water weight, and since there isn’t much to eat besides proteins and fats while keeping the carb count at a minimum, they will naturally consume less food overall.
The best case scenario to see if the keto diet is for you is to consult with your doctor or nutritionist. Each person is built differently. With the knowledge obtained from a professional, you will be able to approach the ketogenic diet in the correct fashion.