The Keto Diet and Weight Loss: Here’s What to Know!
While you most likely have heard about the ketogenic diet, you might not know what it involves. Some people use the ketogenic diet for detox or to manage diabetes. But the vast majority combine the ketogenic diet and weight loss to see the scales tip in their favor. If you’re considering a diet to shake off excess weight, you might want to think about the ketogenic diet.
What Happens with the Keto Diet
One of the most important points of going keto is getting into ketosis. This is a metabolic state where your body uses fat for fuel rather than the glucose from carbs. That means that you simply can’t consume carbs and must detox from them.
Naturally, this can be challenging, especially if you love breads, pastas, and other carbs, though you can eat them in very small amounts. Each day, you must keep your carb count under 50 grams to stay in ketosis.
The ketogenic diet is very restrictive in this way. In order for the ketogenic diet and weight loss to happen, you’ll need to measure your portions out with precision to stay in ketosis. The good news though is that this low-carb lifestyle will help your insulin levels go down which is great for diabetes. It takes adjustment, but as your body releases fatty acids, they oxidize and turn into ketones which provide plenty of energy to help you embrace life.
How to Do the Keto Diet
If you want to try the keto diet, you can only consume 5% carbs in your daily intake. Your calories should be comprised of fat (75%) and protein (20%) to round out this intake per day. Keeping track of it all is a challenge, but it’s well worth it to keep your body humming along in ketosis.
Ideally, you should keep tabs on what foods you can and can’t eat to maintain ketosis. With the ketogenic diet, you can eat eggs, high-fat dairy, fish, unprocessed meats, bone broth, veggies (with root veggies as the exception), and certain nuts. But beware of foods you can’t eat on the ketogenic diet like sugar, which can be hidden in things that seem healthy. You shouldn’t eat rice, breads, pastas, potatoes (that includes sweet potatoes too), fruits, and cereals.
It’s also important to drink plenty of water every day. This is especially important in the beginning of your keto journey as it will keep you from feeling ill, a common side effect known as the keto flu.
Benefits of the Keto Diet
The keto diet and weight loss go hand-in-hand if it’s followed properly. There are some great benefits of choosing this diet. For one, it can help combat inflammation in your body and prevent you from developing a chronic disease. Fat will be burned more efficiently thanks to ketosis. Plus, while in ketosis, people tend to have more mental clarity and focus along with more energy too. Skin also benefits from this style of dieting for a more youthful presentation, and who doesn’t want to look younger?
Disadvantages of the Keto Diet
It’s important to remember that the keto diet was created in the 1920s to help children suffering from epilepsy. Happily, it can be used for weight loss too, however, it is best to stick with it for a short term only. It’s not a sustainable long-term diet plan.
Speaking of sustainability, it is tough to follow since many foods are off the table on the ketogenic diet. You’ll have to keep track of everything you eat and use measurements so that you don’t accidentally switch off ketosis in your body.
As a restrictive diet, it doesn’t allow you to get all the nutrients you need either. This can be problematic as your body needs all food groups to thrive. But if you follow the ketogenic diet for a short while to get your weight loss and diabetes in check, you can reap those health benefits and then carry on with a healthy, more sustainable lifestyle from there.
It is important to keep your time on the ketogenic diet limited since the high consumption of fat can put you at greater risk for cardiovascular disease. Before jumping into ketosis, make sure you understand all the benefits and risks. For many, this diet can be extremely helpful in reeling good health back in.
The keto diet certainly has benefits for health, though there are drawbacks as well. If you’re thinking about trying it, be sure to check with your doctor first to see if it’s a good idea for your particular circumstances.
Should you choose to do the ketogenic diet, make sure you follow it properly to stay in ketosis so you can maximize the benefits. Then get ready to go back to a different lifestyle after this short-term journey has ended.
To Your Health!