When people hear that you can change your metabolism so that your body burns fat instead of carbs for fuel, they tend to be skeptical. But that’s exactly what the Keto diet claims to do. It’s a new trend for weight loss that’s been gaining more and more followers in recent years.
Here are some surprising Facts about the Keto Diet
The Keto Diet Wasn’t Originally Developed for Weight Loss, the Keto Diet was developed to treat epilepsy. It has also been used for other medical treatments including diabetes. This is extra low carbohydrate diet when compared to other diets. For the keto diet to work, your body has to be deprived of carbs so that it will burn fat for fuel. That means this diet restricts you to 50 grams of carbs a day, which is less than most other low-carb diets.
You can eat a variety of different foods on the Keto diet. Whereas many diets restrict foods rich in fat, the keto diet allows you to eat fats, including dairy and meats.
Berries, for example, are good for Keto but most fruit are not
In fact, most fruits are too high in carbs to comply with this diet. Low sugar berries are an exception though.
Eating enough fat to make fat your body’s fuel source is the main idea behind this diet. But, it’s important to eat healthy fats, not just anything fatty.
One possible side effect is called Keto flu. Although it’s not really the flu, the “keto flu” is a side effect of ketosis that can make some people feel sick for the first week of the diet.
The keto diet literally changes the way your metabolism works. This change is called ketosis, supplements are often needed with this diet
To help your body through the metabolic changes of ketosis in a healthy manner, it would be intelligent to take supplements, such as, Magnesium, MCT Oil (medium-chain triglycerides), Omega-3 Fatty Acids, Vitamin D, Digestive Enzymes, Exogenous Ketones, Greens Powder, Electrolyte Supplements or Mineral-Rich Foods and Supplements to Boost Athletic Performance (Creatine monohydrate, Caffeine, Branched-chain amino acids (BCAAs), HMB (beta-hydroxy beta-methyl butyrate) and Beta-alanine).
If you stay on the keto diet for too long, it can be harmful. It is best to consult a doctor first when going on this diet.
People tend to lose anywhere between 2 to 8 pounds early in the keto diet. The results vary significantly from person to person.
Does the Keto diet really work for weight loss?
It has been stated that the keto diet, decreases food cravings, decreases appetite-stimulating hormones, increases calorie burning and promotes fat loss.
A keto diet is an eating plan that focuses on foods that provide a lot of healthful fats, adequate amounts of protein, and very few carbohydrates. The goal is to get more calories from fat than from carbs.
The diet functions by depleting the body of its sugar reserves. As a result, it will start to break down fat for energy. This results in the production of molecules called ketones that the body uses for fuel. When the body burns fats, it can also lead to weight loss.
There are several types of keto diet, including the Standard Ketogenic Diet and the Cyclical Ketogenic Diet.
The ketogenic diet may help promote weight in several ways, including boosting metabolism and reducing appetite.
Ketogenic diets are made up of foods that fill a person up and may tend to reduce hunger-stimulation. For these reasons, following a keto diet may decrease your appetite and promote weight loss. Researchers found that people following ketogenic diets lost 2 pounds more than those following low fat diets over a one-year period.
Sources found that the ketogenic diet may be a safe and suitable complementary treatment to use alongside chemotherapy and radiation therapy in people with certain cancers. This is because it would cause more oxidative stress in cancer cells than in normal cells, causing them to die.
The ketogenic diet reduces blood sugar, it could also lower the risk of insulin complications. Insulin is a hormone that controls blood sugar that may have links to some cancers.
It should be noted that researchers need to carry out more studies to fully understand the potential benefits of the ketogenic diet in cancer prevention and treatment.
When a person follows the ketogenic diet, it is important that they choose healthy foods. Some evidence shows that eating healthy fats, such as avocados instead of less healthy fats, for example, pork rinds, can help improve heart function by reducing cholesterol.
High levels of cholesterol can increase the susceptibility to cardiovascular disease. A keto diet’s reducing effect on cholesterol may, in a similar way, reduce a person’s risk of heart complications. The review concluded that the positive effects of the diet on a heart depends on the diet quality. Therefore, it’s important to eat healthy, nutritionally balanced food while following the keto diet.
The ketones that are generated during the keto diet provide neuroprotective benefits, this suggests that they can strengthen and protect the brain and nerve cells. Based on this reasoning, a keto diet may help a person prevent or manage conditions such as Alzheimer’s disease.
The ketogenic diet may have a variety of health benefits, but staying on the ketogenic diet long-term can have an adverse effect on your health, there may be an increased risk of the following health problems, kidney stones, excess protein in the blood, mineral and vitamin deficiencies, a buildup of fat in the liver.
The keto diet can cause adverse side effects that many people know as keto flu, constipation, fatigue, low blood sugar, nausea, vomiting, headaches and a low tolerance for exercise are the symptoms.
These indicators are especially common at the beginning of the diet as the body adjusts to its new energy source.
Avoid the keto diet if you have diabetes and are insulin-dependent, if you have an eating disorder, kidney disease or pancreatitis, women who are pregnant and breastfeeding
People who take a type of medication called sodium-glucose cotransporter 2 (SGLT2) inhibitors for type 2 diabetes should also not follow a keto diet.
This medication increases the risk of diabetic ketoacidosis, a dangerous condition that increases acidity in the blood.
It is extremely important to discuss any intended diet plan with a doctor, dietitian, or trusted healthcare provider, this is especially so for people who are trying to manage a health problem or disease.
People looking to start the keto diet should seek consultation with a doctor and check if they have diabetes, hypoglycemia, heart disease, or any other health conditions to ensure the keto diet is a safe eating pattern.
One common side effect is the bad breath that comes with this diet. As your body moves into the fat-burning stage of ketosis, the ketones released in this process can affect the smell of your breath. This often causes a weird or sweet taste in the mouth. Some describe keto breath as having a metallic taste in their mouth and a smell that’s sweet, fruity or similar to nail polish remover. This is caused by the chemicals your body creates during ketosis, which are released from the body by exhaling. Your breath should improve in a few weeks as your body adjusts to the lack of carbs.
You can try these tips, drink more water, eat less protein and more complex carbohydrates, such as leafy green veggies, suck on xylitol-sweetened, sugar-free mints or chew sugar-free gum, add natural breath fresheners, such as clove, cinnamon or mint, to your water and tea.
More and more people are looking for low-carb alternatives to their favorite snacks. The keto diet can be challenging at times. Being human... You may miss high-carb and sugary treats like cakes, donuts and pizzas.
Keto substitutes tend to NOT be "mouth-watering", "lip-smacking" and "tongue-tantalizing". You simply make do!
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