If you’re looking to lose weight and want to try a plan that contains delicious food, the keto diet may be for you.
What is Keto Diet?
By eating a keto diet, your body is forced into a state of ketosis. This means that ketones instead of glucose becomes the primary source of energy instead. This leads to many benefits, including weight loss and better blood sugar control.Want to know the signs of ketosis – look out for these 6 signs.
Keto Diet: The Benefits
As the keto diet uses your stored fat as an energy source, your body loses weight. This is because your insulin levels drop when you’re on the keto diet so your body’s fat burning abilities vastly increase. Enjoying a tasty diet can really help you to shed the pounds.
As your body is using a better energy source during ketosis, you’ll feel more energized. Consuming more fat also leaves us feeling fuller for longer.
Controlled Blood Sugar
Consuming a keto diet naturally lowers your blood sugar levels. Research studies have revealed that a keto diet is an effective way to prevent or manage diabetes in comparison to low calorie diets. If you’re a diabetic, consider a keto diet to control your health – just make sure you talk to your doctor beforehand.
Research has revealed that a keto diet helps to lower insulin levels. If left unmanaged, insulin resistance may lead to type II diabetes. Therefore, all people can take advantage of insulin optimization on a keto diet by consuming foods high in omega 3 fats.
Enhanced Mental Focus
A keto diet is excellent for enhancing your mental focus. The brain uses ketones as a fuel source. Also, when you lower your intake of carbohydrates, your blood sugar levels do not spike, so your concentration is improved.
Treatment for Epilepsy
A keto diet has been used for decades to treat epilepsy, especially in children. One main advantage of having a keto diet if epileptic is that few medications can be used. This is because a keto diet offers excellent epilepsy control.
Improved Cholesterol and Blood Pressure
Consuming a keto diet helps to decrease bad cholesterollevels to improve cardiovascular health. Low carbohydrate diets have also shown to improve blood pressure. As blood pressure can be associated with excess weight, the weight loss aspect of a keto diet is also highly beneficial.
Treatment for Acne
Switching to a keto diet help to improve your skin. Eating a low carb diet helps to reduce inflammation and skin lesions. Studies have also shown that there is a link between a high carbohydrate diet and acne. If you plan on undertaking a low carb diet, you may want to limit your intake of dairy.
What Do I Eat on A Keto Diet?
Meat – beef, fish, lamb, chicken, eggs
Dairy – high fat cheese, yoghurt, cream, butter
Leafy greens – kale, spinach etc
Vegetables – broccoli, cauliflower
Berries and avocado – blackberries, raspberries
Nuts and seeds – walnuts, almonds, sunflower seeds
Low carb sweeteners – stevia etc
Alternative fats – salad dressing, coconut oil
Refined carbohydrates – bread, cereal, pasta
Potatoes or yams
Fruit – apples, oranges, bananas
Sugar – maples syrup, honey etc
These are the total of dietary carbs minus fiber you consume. Ideally, your net carbs should be around 25g or less.Check out these delicious keto snack recipes that are super quick and easy to make.
Are You In Ketosis?
Restrict Your Carb Consumption
While you can focus on both net carbs and total carb consumption, limiting your overall consumption of carbohydrates is the best step to start. Remember, around 20-30g of carbs is recommended on a keto diet.
Moderate Your Protein Intake
Eating too much protein may result in lower levels of ketosis. It’s best to moderate your protein levels – 0.6 – 0.8g of protein per pound lean body mass is ideal if you’re on a keto diet for weight loss.
Don’t Worry About Your Fat Intake
Fat is the main source of energy during ketosis.
Drink Lots of Water
Water will keep you hydrated during the day, flush out toxins and help with any hunger pangs.
Limit Your Snacking
If you’re hungry, try snacking on a few nuts or cheeses.
Doing 20 to 30 minutes of exercise each day will help with weight loss and blood sugar levels. You may notice a performance drop when you first start a keto diet as your body begins to adapt. However, the only time you may notice a drop thereafter, is when you require a burst of action. If you’re planning an intense workout, you can eat 25-50g of carbs around 30 minutes before you train.
The Side Effects of A Keto Diet
glycogen in your muscles is diminished, leading to fatigue.
This is normally a sign of a lack of minerals in the body. Increasing your water and salt levels will help. A magnesium supplement can also help with cramps.
Dehydration is the main cause of feeling constipated. To alleviate this, increase your water intake. Eating high fiber vegetables can also help.
Hair loss on a keto diet is rare and is most likely temporary. If you find you’re suffering from hair loss, try not to restrict your calories and ensure you’re getting at least eight hours sleep per night.
This is normally due to increased levels of good cholesterol, which is a good thing as it lowers your risk of heart disease.
Some people may notice increased heartburn and indigestion when switching to a keto diet. However, this usually subsides once your body adapts to ketosis. If it continues, try reducing your fat intake.
A few people struggle with itching when they first start a keto diet. There is no real reasoning behind this, but this could occur from acetone which is excreted via sweat. If you’re exercising, try showering straight after and wearing clothes that absorb sweat better.
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