Ketogenic (Keto) diet involves the consumption of a diet that is high in fat, adequate in protein, and very low in carbohydrates (carbs). The carbs reduction subjects your body to a metabolic state known as ketosis.
Whenever you eat fewer carbs that quickly break down into blood sugar and moderate amounts of proteins, there is the production of ketones.
The liver generates ketones from fats; which serves as a source of fuel for the entire body, and especially for the brain, which requires a lot of energy each day.
However, the brain cannot operate directly from fat; it operates on either glucose or ketones.
Keto diet involves adequate absorption of food such as; eggs, fish, nuts, seeds, butter, cheeses, and oils. It is a highly restrictive diet that requires you to have personal discipline.
During the period that you are on a ketogenic diet, your whole body changes its fuel supply. It operates entirely on fat, burning it.
Whenever insulin levels lower, the fat burning process increases significantly. There is easier access to your stores of fat to burn them off.
When you stick to a keto diet, over time, you will experience lower hunger drive.
It will also contribute to your weight loss, and add on to your continuous energy supply. Besides, you attain a brain that is more attentive and focused.
Keto Is A Lifestyle of Eating
Keto is not really a diet it’s a metabolic state with more ketone bodies in the blood, you just eat low-carb meals, which means you replace carbs with high fat meals.
Not only you’ll lose weight faster, you’ll also strengthen your immune system.
Normally, the body extracts energy from the carbohydrates supplied by food – it is therefore dependent on the supply of carbohydrates.
If these carbohydrates are missing, the body has to help make use of an alternative energy source: FAT
- Very low carbohydrate food
- Liver produces ketone bodies from fatty acids
- Fat burning extremely elevated
- Insulin secretion minimal
Instead of burning sugar for energy, your body is burning fat for energy, it’ll turn your body into a fat burning machine.
Why Should You Try on Keto?
1. Aids in Weight Loss
The primary reason that you may choose a keto diet is for weight loss. There is substantial evidence of quicker loss of weight whenever you attempt a Ketogenic diet. It works better than the usual low-fat diet.
2. Neuro-Protective Benefits
A soundproof indicates that keto lowers seizures in children. Therefore, the diet contains other possible neurological benefits for brain conditions like; multiple sclerosis, Alzheimer’s, Parkinson’s, autism, and sleep disorders.
3. Blood Sugar Control
There is evidence of this diet to improve control of blood sugar for those with diabetes. Also, there are indications of keto lowering cholesterol levels.
In the beginning, you may experience an increase in blood cholesterol levels. However, after a few months, and while on the same diet, blood cholesterol level lowers.
4. Improved Energy Levels and Mental Clarity
There is a direct relation of the keto diet to continuous energy supply and enhanced brain performance. Whenever you begin on this diet, your aim may be to keep fit.
However, you will, in the process, attain additional and impressive benefits. Ketones, an effective brain fuel, do supply the brain with constant energy.
You end up with better focus, improved mental clarity, and therapeutic healing from brain fog. People may even notice the drastic energy changes and better mental performances, in the course of your daily involvements.
5. Hunger-Drive Control
While on a keto diet, you can control your appetite. Over time, the body adjusts to the new, restricted diet.
Since your body burns the fat continuously, it gains regular access to stored energy, hence reducing hunger pangs significantly.
By this, you can eat less and lose excess weight. You also do not crave for foods at all times. Such is an essential factor to keep you from snacking every time as most people do.
Usually, snacking for the majority involves unhealthy foodstuff. Whenever you keep taking such, you continue to crave for more. You, therefore, keep on eating every time. It is a poor food consumption habit.
Thus, the keto diet helps you to overcome such addictions. Many people who are on keto-strict meal plan usually feel that they should eat for a maximum of twice a day.
Some may eat thrice daily, yet stick to smaller portions. Besides, increased water intake manages hunger.
Importantly, when you manage to control your craving for food, you can easily avoid salt and sugar addictions, or the overall craving for food. You end up living life to your satisfaction.
Furthermore, you quickly realize body changes that reflect a healthy lifestyle. It is what adds to your greater fulfillment.
6. Better Physical Endurance
Keto diet can lead to increased physical endurance. It means that your body can better access the enormous amounts of energy stored as fat.
Stored carbohydrates can only supply the body with energy up to specific measures within a day. However, stored body fats carry and provide adequate body energy, which can last for several weeks.
Therefore, while you are on keto, you easily benefit from stored fat-driven energy amounts. With this, you can exercise for extended periods without straining or feeling fatigued quickly.
Besides, keto meal plan helps you to experience a reduction in overall body fat percentage. This factor aids you to build endurance, especially in sport-related activities.
The existing problem when you lack fat stores is that; your body will mostly use carbohydrates to burn out for energy release.
In this case, your fat stores are not easy to locate. It, therefore, leads to the constant urge of eating every time to fill up, both before and after strenuous exercises.
However, the keto diet quickly solves the problem above. With it, you can have your brain and body equally fueling up continuously and rapidly through your existing fat stores.
You can exercise as much as you can and keep going. Your body does not struggle to gain energy access from the available fat stores.
7. Overall Positive Health Transformation
Most evidences indicate drastic health improvements with low-carb diets. Usually, a routine keto diet lowers the risk factors for heart diseases.
There is a positive impact on the cholesterol profile, such as HDL, LDL, and triglycerides.
It also improves blood pressure. The excellent health markers connect to metabolic syndrome, and improved waist circumference and overall weight.
11 Keto Health Benefits:
- Better Concentration
- Better Sleep
- Fat Burning
- Increased Endurance
- Increased Energy
- Less Allergy Problems
- Less Hunger and Appetite
- Mental Clarity
- Reduced Inflammation
- Reduced Risk of Chronic Disease
11 Inflammatory Diseases Symptoms
If you start with keto your body will begin decreasing inflammation.
Inflammation is the cause of many different diseases such as:
- Alzheimer’s Disease
- Heart Disease
- Migraine Headaches
- Multiple Sclerosis (MS)
- Neurological Condition
- Parkinson’s Disease
- Polycystic Ovary Syndrome (PCOS)
It’s scientifically proven that people who eat keto reduce the risk factors of the mentioned conditions and many more.
Keto increases weight loss, burning fat throughout the body as energy along with detoxification keeping you healthier!
What to Eat on Keto
- Blackberry (eat small portions)
- Raspberry (eat small portions)
- Strawberry (eat small portions)
Nuts And Seeds:
- Brazil nuts
- Chia seeds
- Macadamia nuts
- Sesame seeds
- Sunflower seeds
- Cottage cheese
- Wild boar/turkey
- Red snapper
- Brussels sprouts
- Pak Choi
- Swiss chard
- Almond milk
- Apple cider vinegar drinks
- Coconut milk
- Coffee (unsweetened)
- Dry red wine
- Lemon and Lime juice (small amounts)
- Tea (unsweetened)
High Fat Foods for Keto
- Avocado / Avocado oil
- Coconut butter / Coconut oil
- Cream cheese
- Half and Half
- Heavy cream
- MCT oil
- Olive oil
- Whole cream
8 Best Sweeteners for Keto
- Chicory root
- Maple syrup, organic and sugar-free
- Monk Fruit
- Sukrin brown sugar
- Swerve Sweetener
Who Does Keto Diet Restrict?
Keto diet appears safe for everyone, there are some restrictions on who should and who should not try such meal plans. In the case where you doubt whether your body can easily incorporate the diet, it is best to avoid.
1. People with Kidney-Related Diseases
If you have any kidney condition, you may have to stay away from this diet since it may make your situation worse.
Some of the additional problems of the keto diet to such patients may include; increased fatigue (especially when starting on the diet), nausea, vomiting, sleep problems, bad breath, and constipation.
2. Those under Blood Sugar Control Medication
Also, if you are on medications for diabetes, you need to watch out in case, you plan on a keto diet.
When you start taking a diet that is low in carbohydrates, you need to reduce significantly on your doses for insulin. Also, other different medication types for diabetes may require adjustment.
Remember that, when you lower your intake for carbs, which usually raises the blood sugar, it means that you need less medication for blood-sugar control.
In case, you start on a keto diet as well as continue with the same amount of insulin-related drugs, your blood sugar might lower to dangerous levels.
Whenever you start on this diet, you must test your blood sugar regularly, and then keep adjusting your medication appropriately. You cannot do this alone. Instead, you should seek guidance from a healthcare specialist.
3. Individuals Taking Blood Pressure Medication
If you are on blood pressure medication and intend to start on keto, you must seek advice from skilled healthcare persons. You may need to reduce your dosage considerably.
As soon as you stick on keto strictly, your blood pressure lowers automatically. Thus, when you continue with your usual amount of medications, your blood pressure may reduce to life-threatening levels.
You may also notice a significant lowering of your blood pressure, within days after you begin on a keto diet. However, it may still take longer for blood pressure to become adjusted fully.
Whenever you are a blood pressure patient and just began on a low-carb diet, you can increase your intake of salty fluids. It is especially crucial during your first weeks of following this diet.
This way, you will minimize possible side effects such as persistent headaches. However, watch out not to raise salt intake with high blood pressure as it may contribute to a further increase in blood pressure despite diet and medication.
Above all, you must relax both your mind and body. The side effect usually passes away a few days after your body starts to adjust on the new diet.
It is also when your body changes from utilizing glucose and instead starts using fats as its primary fuel source.
4. Breastfeeding Mothers
If you are a breastfeeding mother, keto can aid in your weight loss, as well as provide you and your baby every nutritious benefit. However, never go for an extremely low-carb diet.
It may be quite unsafe both for you and baby. Instead, choose a moderately low-carb diet, with a minimum of 50 grams of carbohydrate daily.
Usually, you can eat as lower carbs as you need, yet your body can still handle that. However, during breastfeeding, your body loses about 30 grams of sugar via breast milk every day.
Therefore, omitting carbohydrates from your diet may lead to a serious condition known as ketoacidosis.
When you are breastfeeding, it is vital to obtain not only the right nutrients but also the right amount of healthy nutrients.
To be safe, as you adapt to the keto diet, you should, as a breastfeeding mother take a minimum of 50 grams of carbohydrates daily.
By this, you also ensure that you maintain the recommended amount of calories that the body needs generally.
To guarantee that you maintain appropriate intake of carbs each day, add to your menu, three large fruits.
You can spread the fruit intake by taking one in the morning, another at noontime and the other in the evening. By this, you increase your body stability as you continue to breastfeed.
Keto Diet with Age
As much as keto is a useful tool for overall health improvement, it is not for every age bracket. It is not advisable to place children on a keto diet.
It may only be necessary in exceptional cases such as extremely obese and epileptic children.
The low-carb diet will aid in weight reduction for overweight children, whereas the same diet will assist in seizure reduction amongst epileptic children.
Most carbohydrate sources, such as whole grains and fruits, plus dairy; that keto diet restricts are usually best for children’s development. Besides, adolescents also need higher levels of all-rounded nutrients.
They should henceforth continue eating every healthy food.
Moreover, both the children and the adolescents should eat in moderation, the carbohydrates that are nutritionally valueless. Such include cakes, candies, and biscuits.
Parents must strive to instead integrate on balanced healthy carbs, lean proteins, and fats, in their children’s daily meal plans.
What to Avoid When on Keto Diet
Once started on this diet, you must stay away from carbohydrates that contain too much sugar and starch. Foods like bread, rice, potatoes, and pasta have high carbs content.
While on keto, you must avoid starchy and sugary foods entirely. Fruits like bananas are also types of carbs high in sugar content.
Always make sure that your diet is high in healthful fats, moderate in proteins, and low in carbs. Excess proteins can convert to blood sugar in the body.
As a keto-involved person, your rule should be to acquire energy at estimate levels of 5% from carbs, around 20% from proteins, and about 75% from good fats.
Foods to Avoid on Keto
- Dried fruit
- Energy drinks
- Maple Syrup
- Melons Orange
- Sodas / Juices
- Soy Milk
- Sweet potato
Cheat Days While on Keto Diet
It is so easy to cheat on a keto diet. Since most people are brought up on foods enriched with carbohydrates, it becomes difficult to stick entirely on a low-carb diet.
However, cheating on keto even for a day may be unhealthy. Your blood sugar can spike, leading to unfavorable symptoms, or even life-threatening conditions.
Your body needs a whole metabolic shift from using fat for energy, back to utilizing the glucose from carbs for energy. This process is not just a quick switch that you can conduct at any time.
After cheating, getting back into ketosis might take anywhere between twenty-four hours to seven days, based on your metabolic health status.
You need to know that no one is perfect. So, whenever you are caught up cheating on this diet, you should not condemn yourself.
Nevertheless, whenever you start on such a diet, be sure that you can stick to it for the planned period.
What You Must Consider before Doing Keto
Before giving the diet a try, it is necessary to know that a keto diet may or may not work to your favour.
Your overall wellness and body conditions highly determine if you will quickly adapt to keto, or whether its side-effects will weigh you down quickly.
Before starting, you must remember that there are also the downsides to it. You should be psychologically prepared for either a positive or negative outcome.
Importantly, if you are in bad health conditions, conduct a routine medical check-up before trying out on keto. It is especially significant to assess your blood sugar, blood pressure, and heart wellness.
Long-Term Results That You Can Gain from Keto Diet
The significant factor about the keto diet is the positive long-term results after following the meal plan. Most people experience the stability of body mass index.
It, therefore, contributes to the required amount of body cholesterol.
This aspect lowers risk factors for lifestyle diseases such as diabetes, high blood pressure, heart ailments, and cancer. You, therefore, attain a happy and enriched long life.
A clean keto is the best diet alternative for your improved overall health. You might think that fat burning is dangerous, but compared to sugar burning, it’s much more safer.
All the illnesses/diseases like heart disease, Alzheimer’s, kidney problems, cancer, stroke, etc. and all those are related to high insulin, but not ketones. It’s the best fuel for the brain and also a much cleaner fuel.
As with any diet, it will only work if you are consistent and stick to it for a long time, but with these health benefits you don’t want to change your healthy lifestyle anymore.
It is important to consume enough green vegetables and dietary fibre to ensure a sufficient supply of nutrients and well-functioning digestion.
The keto diet contradicts many dietary guidelines that have been proven to be healthy over the years. We highly recommend to try keto once, you will see you will feel much better.
For any further questions/information please leave a message below.
Cheers to Healthy Living,
Anh-Tu and Sigmund