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Everything you need to know before going on a Keto Diet

Everything you need to know before going on a Keto Diet

KetoDiet is not just about losing weight at any cost; it's about adopting a healthier lifestyle.

It’s referred to as many different names – ketogenic diet, low carb diet, low carb high fat (LCHF), etc. A keto diet is well known for being a low carb diet, where the body produces ketones in the liver to be used as energy, which turns the body into a fat-burning machine. Ketosis is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver. We don’t do this through starvation of calories but starvation of carbohydrates.

Some of the benefits are on a keto diet, weight loss can often be substantial and happen quickly (especially for those who start the diet very overweight or obese), Significant improvements in maintaining healthy blood sugar levels, as the ketogenic diet dramatically reduces the amount of sugar present in the blood.  Over the past century, ketogenic diets have also been used to treat and even help reverse neurological disorders and cognitive impairments, including epilepsy and Alzheimer’s symptoms, increasing concentration and removing acne.

What you eat depends on how fast you want to get into a ketogenic state.

“Health requires healthy food “.

Preferring more of: Meats – fish, beef, lamb, eggs, etc, Leafy Greens – Spinach, kale, above ground vegetables – broccoli, cauliflower, etc, high Fat Dairy – hard cheeses, high fat cream, butter, etc. Nuts and seeds – macadamias, walnuts, sunflower seeds, avocado and berries – raspberries, blackberries, and other low glycemic impact berries Sweeteners – stevia, erythritol, monk fruit, and other fats like coconut oil, high-fat salad dressing, saturated fats, etc.

Avoiding: Grains – wheat, corn, rice, cereal, etc. Sugar – honey, agave, maple syrup, fruit – apples, bananas, oranges, etc Tubers – potato, yams, etc. food is fuel, eat better, not less.

One drawback to ketogenic diets is they require an adaptation process.Ketogenic diets require an adaptation period that lasts 1 to 2 weeks. Depending on your state of keto-adaptation going in, this phase can be uncomfortable while the body gets its metabolic machinery up to par. It is a restrictive way of eating and some people just don't like the idea of living (even for one day) without higher carbohydrate foods. In the first week, many people report headaches, mental fogginess, dizziness, and aggravation.  Make sure you drink plenty of water and keep your sodium intake up.In fact, you should go overboard with the salt – salt everything! Sodium will help with water retention and help replenish the electrolytes.

There are several versions of the ketogenic diet, including:

  • Standard ketogenic diet (SKD): This is a very low-carb, moderate-protein and high-fat diet. It typically contains 75% fat, 20% protein and only 5% carbs (1).
  • Cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days.
  • Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
  • High-protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein and 5% carbs.
  • The end goal of a properly maintained keto diet is to force your body into this metabolic state

At the end of the day to eat is a necessity but to eat intelligently is an art. What do you guys think? Stay tuned for more!

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