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The Keto Diet Explained: How to Use This High-Fat, Low-Carb Diet to Lose Weight and Feel Great
In the world of diets, the keto diet stands out as one of the most restrictive and extreme. The keto diet aims to force your body into the metabolic state known as ketosis, where the body uses fat as its primary source of energy instead of carbohydrates. You’ll lose weight quickly, improve your health and fitness levels and feel great. But how does this high-fat, low-carb diet work? Find out here in our keto diet explained guide.
What is Ketosis?
Ketosis is a natural metabolic state where your body burns fat rather than carbohydrates for energy. When you’re in ketosis, your liver converts fatty acids from your diet into ketones (also called ketone bodies), which power your cells. As a result, you’re essentially running on fat instead of carbs, which means quick weight loss. There are some downsides to keto: It can be challenging to get enough protein without animal products; it takes more work (aka planning) to stay in nutritional ketosis, and there are potential long-term side effects if you don’t stick with it. But when used correctly, it can have significant benefits for your health and weight loss goals.
What Can You Eat on the Keto Diet?
Before we dig into what you can eat on a keto diet, you need to know: When it comes to making hearty meals with delicious flavours, fats are your friends. Saturated fats like those found in meats, avocados and high-fat dairy products will help keep you full when cutting back on carbs.
What About Carbs and Sugar?
A keto diet is rich in foods high in fibre and protein, low in carbs, and moderate in fat. It’s called ketogenic because people on it can produce small fuel molecules called ketones from their body fat. When ketone levels get very high, you enter what is known as ketosis. Some folks run for cover when they hear that word—but it describes an incredibly efficient fuel source for your body!
Are There Benefits to Doing the Ketogenic Diet?
One of the keto’s most significant claims is that it leads to a slimmer waistline. And while we haven’t found any conclusive evidence that people who eat low-carb lose more weight than those who don’t, research suggests you may be able to shed a few pounds by giving keto a try. Plus, it has other benefits too. Learn all about how keto works here! How Does Ketosis Work?: A common misconception about eating keto is that you have to avoid carbs at all costs. But what many people don’t realize is that there are plenty of low-carb vegetables out there, which means eating high-fat doesn’t necessarily mean going hungry.
Are There Any Risks or Side Effects of the Ketogenic Diet?
Long-term studies on humans haven’t uncovered any significant dangers of following a ketogenic diet. However, some initial side effects may include bad breath, fatigue and dizziness. If you stick with it for at least one month, these symptoms usually go away. Some research shows that your body adapts over time, so you don’t experience as many side effects.
Who Should Not Follow a Ketogenic Diet?
Some people should not follow a ketogenic diet. Women who are pregnant or breastfeeding must avoid a ketogenic diet because of its effects on their babies. If you have diabetes (type 1 or type 2) or any other metabolic diseases, then it may be harder for you to control your blood sugar levels while following a ketogenic diet.
When Can I Expect Results from Following a Ketogenic Diet?
Many people ask when they can expect results from following a ketogenic diet. The most common answer given is it depends on your body type. Many leaner athletes see significant results within 4-6 weeks of switching to a keto diet. However, it’s not uncommon for others to take longer. It takes time for your body to adjust and acclimate itself to becoming fat adapted.
Now that you know the basics, risks and benefits of Keto. Do you think Keto is right for you?