The ketogenic or keto diet has grown in popularity in the last few years, despite being around for nearly a hundred years.
The keto diet plan revolves around consuming food items that help the body replicate the fasting state.
The objective of the keto diet plan is to add a small proportion of carbohydrates to starve the body of glucose and encourage glycogen breakdown.
The purpose of the high-fat diet in a keto diet is to increase ketones and chances of reaching ketosis. Ketosis enables the body to burn excessive fat and reduce appetite levels. The process begins once the body exhausts all glycogen in its stores.
The benefits of a ketogenic diet plan is that it helps to accelerate weight loss. The low carbohydrates levels in a ketogenic diet cause a significant drop in blood glucose. As a result, prompting glycogen metabolism in the body to increase glucose to sufficient levels.
The glycogen stores become depleted, triggering ketosis. Ketosis causes the body to break down fats into ketones to supply energy for physiologic function, contributing to weight loss.
A keto diet has been successfully used to manage diseases. For instance, keto diets are widely used in treating pediatric epilepsy by reducing the duration of ones seizures and recovery.
Keto diets have also been found to be beneficial in managing ones diabetes. This is due to its ability to improve blood sugar control.
The diet may also help manage and prevent Alzheimer’s disease, multiple sclerosis, Parkinson’s disease, and cancer.
Making changes in your life is never easy. Being able to follow a keto dieting plan in any form, is no easy task by any means.
It can take a toll on someone who does not have the willpower to
Keto Diet Plan
You should avoid foods containing a lot of carbs, both the sugary and the starchy kind. This includes starchy foods like bread, pasta, rice and potatoes. These foods are very high in carbs.
The keto diet ranges in variety and include fatty fish, poultry, unprocessed cheese, avocados, nuts and seeds, eggs, butter, coconut oil, tomatoes, pepper, olives, meat, cream, berries, cocoa, low-carb vegetables, as well as unsweetened tea and coffee.
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- Meals that have calorie and macronutrient content tailored to their specific situation and goals.
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Occasionally, the keto diet is associated with different myths or misconceptions. One of the most common myths is that the keto diet requires high protein intake.
Instead, the consumption of proteins is moderate at best, with high fat intake. There is also a misconception that one can take any fats in high quantities.
However, the intake of healthy fats, such as monounsaturated and polyunsaturated fats, is recommended.
Safety & Precautions
While the keto diet is quite safe to follow, for some it may have unintended consequences.
For instance, the keto diet might cause kidney stones, constipation, mineral deficiencies, and dehydration.
People who have kidney disease or problems should exercise caution or avoid the keto diet because it is likely to worsen their condition.
People who are taking medication for diabetes would not be considered ideal candidates to take part in a keto diet. Breast feeding mothers as well as people with high blood pressure would not be optimal considerations either.
Overall, eating a high amount of fat, moderate protein, and a low amount of carbs can have a massive impact on your health. You will experience the lowering of your cholesterol, body weight, blood sugar, and raising your energy and mood levels.
A ketogenic diet can be hard to fathom in the beginning but isn’t as hard as it’s made out to be. The transition can be a little bit tough, but the growing popularity of the clean eating movement makes it easier and easier to find available low-carb foods.
Were you able to find the contents within this beginners guide to starting a keto journey helpful? Let us know down below how Keto has helped improved any areas of your own well-being too!
It all starts with taking that first step.
On days when you feel like quitting, remind yourself that you didn’t come this far just to stay this far.