The ketogenic diet is a centuries-old epilepsy treatment that consists of a high amount of fat and low amounts of carbohydrates. It has also been utilized as a diet in recent years. The ketogenic diet works by forcing the body to use fat for energy instead of carbohydrates. This article will discuss the ins and outs of this type of diet, including its benefits and drawbacks.
The ketogenic diet – Understanding the ins of it
Because the ketogenic diet involves a high amount of fat, it is often mistaken as a ‘high-fat diet’. However, the ketogenic diet is entirely different. In a nutshell, the main difference between a regular high-fat diet and a ketogenic diet is that carb intake in the keto diet is very low (usually less than 50g per day). This forces the body to burn fats for energy instead of carbs. As a result, ketosis (a state in which the body burns fat for energy) is achieved. Now, when embarking on such a journey, you can either find an essential resource online to guide you through the process; as well as have someone construct a meal plan for you – or do it all yourself. Generally speaking, the keto diet is safe. However, as with any diet or lifestyle change, there are a few things you should be aware of before starting:
Logically, it will help lose weight
The ketogenic diet is a high-fat, low-carbohydrate diet. This means that you will be eating fewer carbs and more fats. When done correctly, this can lead to weight loss. One of the main reasons why the keto diet helps with weight loss is because it causes your body to enter a state of ketosis. Ketosis is a state in which your body burns fat for energy instead of carbohydrates. This means that you will be burning more calories than you are consuming, leading to weight loss.
It will decrease your risk of heart disease
In the United States, in general, one of the biggest contributors to an early death are heart diseases. Reducing your cholesterol levels with a ketogenic diet can help you avoid heart disease. Cholesterol is a type of fat which, if too much builds up in your arteries, could lead to heart disease. By reducing your intake of carbohydrates and increasing your intake of healthy fats, you will be able to lower your cholesterol levels.
You’ll have more energy throughout the day
The keto diet can also lead to an increase in energy levels. This is because, when your body is in a state of ketosis, it is using fat for energy instead of carbohydrates. Generally speaking, fat is generally more efficient as an energy source than carbohydrates. This means that you will have more energy throughout the day and will be able to get through your day with ease.
The ketogenic diet – Understanding the outs of it
Now, as there are many benefits to this type of diet, there will also be some negative sides to it. The overall ketogenic diet is a very restrictive diet. This means that you will have to cut out many of the foods that you are used to eating, such as bread, pasta, and rice. You will also have to make sure that you are getting enough calories and nutrients. This can be difficult to do if you are not used to eating a high-fat diet.
You may experience the “keto flu”
The keto diet can also cause you to experience the “keto flu.” This is a condition that can occur when your body is adjusting to the new diet. Symptoms of the keto flu include fatigue, headaches, and nausea. Do not worry if you experience any of these symptoms in the beginning, they are only temporary and will go away as your body becomes adjusted to the new diet. The keto flu is not dangerous and will not last long.
There may be trouble sticking to the diet
Another downside of the keto diet is that it can be difficult to stick to. This is because the diet necessitates a significant shift in your dietary practices. You will need to eliminate most carbs from your diet and increase your intake of healthy fats. This can be difficult for some people to do. In addition, the diet can be expensive. This is because you will need to purchase healthy fats and low-carb foods.
You may experience nutrient deficiencies
The keto diet can also cause you to experience nutrient deficiencies. This is because you will be eliminating certain food groups from your diet, including fruits, vegetables, and grains. These food groups contain important vitamins and minerals that your body needs. When you eliminate them from your diet, you may be at risk for deficiencies. This is the biggest con of the keto diet right now.
Overall, opting for the keto diet is a safe and effective way to adequately deal with excess weight. However, there are a few things you should be aware of before starting the diet. These include the “keto flu,” difficulty sticking to the diet, and nutrient deficiencies. If you are considering starting the ketogenic diet, be sure to consult with your doctor first.
