Have you ever tried a ketogenic diet? If not, now is the time! A ketogenic or “keto” diet is a very low-carb diet where the body produces ketones in the liver and converts them into energy. It is an effective means of burning excess fat while also keeping your sugar intake low. Implementing a ketogenic diet can have many benefits for your body, including faster weight loss, increased insulin sensitivity, and even improved markers for diseases like type 2 diabetes, cancer and Alzheimer’s disease. Here are some things you should know about this way of eating.
What is a Ketogenic Diet?
The ketogenic diet is a low-carbohydrate, high-fat diet that produces ketones in the liver. Ketones are the metabolic byproducts of breaking down fat for energy. If you consume little to no carbohydrates, your liver breaks down fat as an alternative source of fuel. This is called “nutritional ketosis.” Most people don’t experience any significant weight loss until they’ve entered ketosis. The ketogenic diet is not a fad diet. It’s a way of eating that can be applied to different lifestyles. When you eat a ketogenic diet, your body converts fat into energy, rather than glucose. This process is known as “ketosis.” While keto diets vary, they typically contain less than 10% of daily calories from carbohydrates. Instead, they promote high-fat and moderate-protein intake.
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How does a keto diet work?
Ketogenic Diets are primarily high in fat, moderate in protein and low in carbs. The fats you consume on keto can be monounsaturated fats such as avocados, or polyunsaturated fats such as nuts and seeds. You want to avoid saturated fat and trans fat which can increase cholesterol levels in your blood. There are two types of Ketogenic Diets: Standard Ketogenic Diet and the Cyclical Ketogenic Diet. The standard ketogenic diet is a long-term strategy that is designed to burn fat and maintain weight loss. It typically lasts anywhere from 3-6 months, and requires less focus on exercise. The cyclical ketogenic diet is a short-term strategy that is designed to “re-boot” your metabolism and break through weight loss plateaus. It typically lasts anywhere from 3-5 weeks, and requires more focus on exercise.
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Benefits of going keto
Weight loss - A ketogenic diet is a natural appetite suppressant because your body is burning fat 24/7. This will help you eat less and lose weight. Additionally, keto diets have been shown to increase satiety and make you feel fuller for longer, meaning you’re less likely to overeat or snack between meals. Improved Insulin Sensitivity - Since ketogenic diets are lower-carb diets, your insulin levels drop and your blood sugar stabilizes. This improves your insulin sensitivity, which is essential for managing diseases like type 2 diabetes. Better Energy - A keto diet provides your body with the energy it needs to get through the day without feeling tired. This is especially important for people with active lifestyles or who work at high energy jobs.
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How to follow a ketogenic diet correctly
- Track your macros - Tracking your macronutrients (carbs, fat and protein) will help you stay on track and make sure you’re getting enough nutrients. You can use apps like MyFitnessPal or Cronometer. Alternatively, you can use paper and pen to manually track your macros. - Be wary of hidden carbs - There are many foods that have hidden carbs including peanut butter, avocados, and almond milk. Be sure to check the nutrition facts before you eat. - Write down your goals - What are you hoping to achieve by following a keto diet? Are you trying to lose weight? Are you managing a chronic condition? Keeping a journal can help you stay motivated and stay on track. - Find an online community - You don’t have to go through this process alone. There are tons of online communities that you can join and connect with people who are also following a ketogenic diet. There, you can ask questions and get advice when you need it.
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Common Mistakes When Starting a Ketogenic Diet
Overdoing it - Make sure you start off slow when you begin following a ketogenic diet. This is not a quick process, especially if you’ve eaten a high-carb diet for a long time. If you jump in headfirst without easing into it, you can experience what’s called “keto flu.” Symptoms include a headache, nausea, and fatigue. You may also see fluctuations in your weight as your body adapts to this new way of burning fat. Your body is also going through withdrawal from sugar, so it’s best to take it slow. Not drinking enough water - You might think that you can “cut back” on water when you’re on a ketogenic diet. This is a mistake that many people make. Make sure you’re still drinking enough water. If you aren’t hydrated, your body can’t function properly, and you’ll be more likely to make poor decisions.
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Bottom line
Ketogenic diets provide your body with the fuel it needs to sustain itself, and when done correctly, can be a very effective weight loss strategy. However, it takes time to adapt to this new way of eating. Be patient, track your macros and stay hydrated. If you do, you’ll experience the benefits of a ketogenic diet. If you want to lose weight, control your blood sugar, or just feel better overall, a ketogenic diet is a great place to start. You don’t have to go “all-in” or follow a strict ketogenic plan for life. Simply incorporating some keto meals into your daily routine will get you reaping the benefits of this way of eating.
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