5 Things You Should Know Before Trying the Keto Diet

In recent times, the word Keto has been emerging in most of our areas thus it is well-known for everyone. It has gained popularity and seems to be sticking all around. Most people say that they are trying to live a healthier lifestyle with keto.

5 Things You Should Know Before Trying the Keto Diet

What does this Keto diet exactly mean? Keto diet or ketogenic diet is a low-carb diet with high fats and proteins that help your body to burn more calories for energy. It helps to maintain your body in a metabolic state called Ketosis. It also turns fat into ketones, which supply energy for the brain.

When it comes to health, going on a keto-style diet makes you feel more energized, improves your mental health, and definitely aids in weight loss.

The Keto diet has become a health trend nowadays. And it works very well, especially for those who're trying to lose weight. But the keto lifestyle is more effective only if you follow them completely.

So if you have thought about starting a healthier keto lifestyle, then you should follow five important things to achieve a successful diet. Let's have a look at it;

5 Things to Know Before Trying the Keto Diet

A Keto diet is described as a way of eating that may change your entire lifestyle to earn some potential health benefits. Like other diets, you can't stop it, because keto can confuse your body and mess up with your metabolism. It can possibly lead you to gain more weight.

So you should consistently follow the keto lifestyle and make it a permanent change. It is very effective in improving your health, mental focus, energy levels, sleep, as well as weight loss.

Before you start your diet, do a lot of research for your diet journey to achieve success in your journey.

1. How does Keto Work?

The main source of energy for your body is glucose. It comes primarily from carbohydrates. When consuming high-carb food, your body converts the carbs into energy. But in the Keto diet, you have to consume only a little amount of carbs. Then how will you gain energy for your daily activities?

When you limit or stop eating carbohydrates, your body has to switch on to an alternative source to keep it running. When you don't have enough carbs to fuel your body, it starts breaking down fats to produce energy. Then the liver converts these broken fatty acids into ketones. These ketones work in the same way as glucose does. It acts as a primary fuel source to power up your brain and body.

When your body gets energy supply from ketones, then this metabolic state is called ketosis. The main goal of the keto diet is to put your body into a ketosis state. This will be more efficient and give a myriad of health benefits.

2. What should you eat on keto?

Achieving a nutritious keto diet might be a serious challenge. Because you may have to change your entire food group. The ketogenic diet includes the intake of a high amount of fat, moderate level protein, and very low carbs.

Since the main fuel source is ketones (obtained from fats), you have to consume lots of fats. Also, stop consuming carbs gradually without giving a chance for nutrient deficiencies because most of the food we eat contains carbohydrates.

Keto foods also contain a low amount of carbs, so we can't kick off carbs immediately. Some keto-friendly foods like avocados, seafood, leafy vegetables, cheese, eggs, olive oil, cinnamon oil, berries, dark chocolates, etc, provide numerous advantages to your body.

Moreover, it is advised to take less than 20 grams of carbs every day on a keto diet. Also, the amount may differ from person to person due to several factors.

3. Is a Keto diet safe for everyone?

As the keto diet has become a top trending topic, more and more studies are being done every day to prove its effectiveness, as well as impacts.

We usually think that everyone can be benefitted from a keto diet. But that's not true. The keto diet also has some detrimental effects, so certain people should avoid trying out the keto diet, especially those who take medications.

For instance, think of your body’s function as similar to a car. If a car is designed to work efficiently with premium gasoline, and you're only filling up with regular unleaded, your car will run, but not efficiently as it was designed to. Similarly, fueling your body with carbs is the original design but using an alternative source can have detrimental effects on your health.

Keto is largely safe for children and adults. People who're trying to lose weight can undoubtedly go for it. But it may not be a good fit for a certain group of individuals given below:

Pregnant Women

Pregnant and lactating women should not follow a ketogenic diet as they need increased glucose to support their pregnancy. It is generally recommended that a pregnant or breastfeeding woman should consume at least 50 grams of carbs daily.

People with Kidney Problems

People with renal disease should not go for a keto diet. Because the kidneys are responsible for processing the protein we eat. In the keto diet, it is recommended to intake a high to moderate amount of protein. But it is dangerous for people with kidney problems. So consult your doctor before you start the keto diet.

People with Diabetes

This is truly not the best diet for people with diabetes. Because it has an increased risk of developing dangerous conditions like diabetic ketoacidosis and hypoglycemia. Therefore, it is recommended to speak with your doctor about a keto diet.

4. Health Benefits from Keto

The most common health benefit of keto is weight loss. As fat is the fuel source here, you will burn more fat, which in turn leads to weight loss. Say goodbye to overeating and uncontrollable cravings. There are many additional health benefits as well.

  • The ketogenic diet was initially developed in the 1920s as a treatment for epilepsy. As ketones are the fuel for the brain, you will have better mental focus and clarity.
  • More research has shown that the keto diet also offers some other benefits to neurodegenerative disorders like Parkinson's and Alzheimer's disease.
  • Generally consuming more carbs can lead to energy crashes due to the change in blood glucose levels. But a low-carb keto diet promotes consistent energy for the whole day. Therefore, it eliminates energy crashes and blood glucose spikes.
  • Consuming highly processed foods can lead to a poor gut as well as affect your overall health. But the Keto diet is restrictive to highly processed foods and so you can stay healthy.
  • The ketogenic diet also has the potential to reduce inflammation and can fight cancer.
  • It can improve your physical performance and muscle gain.
  • It also has the ability to cure acne.
  • Some studies have demonstrated that the keto diet can show far improvements with indigestion.

5. Negatives of Keto

The ketogenic diet is very restrictive. You cannot eat many nutrient-dense fruits and vegetables when following the keto diet. This gives way to nutrient deficiencies.

You can't throw off your diet even at a family dinner or social event. Because it can react conversely.

The next drawback is muscle building. It is very hard to build muscle on keto. Because the key hormone for muscle building is insulin. Carbohydrates stimulate the release of insulin, but a low-carb diet can reduce the insulin level, which makes it difficult to build muscle.

Most people experience some symptoms in the initial stages of the keto diet, as they switch on immediately from carbs to a low-carb diet. Some of the symptoms include;

  • Nausea
  • Headache
  • Dizziness
  • Lack of motivation
  • Sugar cravings
  • Muscle cramps

It will go off when you continue following the diet completely.

Final Words

Everyone can say that I've started a new diet, but following it to achieve tremendous success is a big struggle. The diet has the power to transform your entire life. So find a way to make it beneficial for you.

Everyone is different in their diet. So, get medical advice from your family doctor or your nutritional coach, before you start your ketogenic diet. Also, make sure that you're not falling into the pit. Have a healthy keto diet!!

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