Weightloss

Keto Diet For Beginners

There’s a new weight loss plan in town and it’s called Keto diet. A keto diet is well known among health experts and dieticians and is known to be a low carbohydrate diet where the body produces ketones in the liver that are used as energy. It’s called so many different names. ketogenic diet or keto diet is most well-known terms used in TV shows, health magazines, and blogs.

Let’s analyze how Keto diet works. When you eat some carbohydrates, your body produces glucose and insulin.

  • Glucose is the lightest molecule that can be converted and used as energy, so it’s chosen over any other source of energy.
  • Insulin is formed to treat glucose in your blood by compelling it to move around the body.

Since glucose is used as primary energy, your fat is not needed and stored. Normally, on a normal, high carbohydrate diet, the body will use glucose as the main form of energy. By lowering carbohydrate consumption, the body is brought into a state known as ketosis.

Ketosis is a natural process that initiates the body to help us when food intake is low. In this state, we produce ketones that are produced by the breakdown of fats in the liver. The goal of keto diet when it is well-maintained is to force your body into this metabolic state. We do not do it by eating calories, but by eating carbohydrates.

Our bodies incredibly adapt to what we put in i.e. when you charge it too much with fat and take away carbohydrates, it starts to burn ketones as their primary source of energy. Prime levels of ketone offer several benefits for health, weight, physical as well as mental performance.

The benefits of ketone are known to be wide ranged; from weight loss to high levels of energy to even therapeutic applications. Most people can safely enjoy a diet rich in carbohydrates and fats. Here is a brief list of the benefits you can get from a ketogenic diet.

Weight loss from Keto diet 

The ketogenic diet basically uses your body fat as a source of energy – so there are obvious benefits of weight loss. In keto, your insulin (the fat storage hormone) falls heavily, turning your body into a fat burning machine. Scientifically, the ketogenic diet showed better results compared to low-fat and high-carbohydrate diets; also in the long run.

Blood sugar control with Keto diet

Of course, keto lowers the level of sugar in the blood because of the type of food you eat. Studies even show that the ketogenic diet is a more effective way to control and prevent diabetes than low-calorie diets. You should seriously consider keto diet if you suffer from pre-diabetes or have Type II diabetes. We have many followers who have had great success with their keto blood glucose control.

Improved cognitive abilities with Keto diet 

Many people are getting into keto diet specifically for increased mental performance. Ketones are a good fuel source for the brain. If you reduce carbohydrate consumption, you avoid high blood sugar levels. Together, this can improve concentration and awareness. Studies show that increased consumption of fatty acids can affect our brain function in a highly positive way.

Energy boost and appetite control with Keto diet 

It’s known to give your body a better and more reliable source of energy, and you start feeling more energized during the day. Fats are prioritized to be the most effective molecule burned as fuel. In addition, fats are naturally more satisfying and allow us to feel as if we’re full for longer.

Epilepsy 

Keto diet techniques have been adopted since early 1900’s to treat epilepsy with highly positive end results. Today It is very widely recognized as a treatment for children who have uncontrolled epilepsy. Another benefit of keto diet and epilepsy is that medications are hardly be used while providing excellent control. In recent years, studies have also provided significant results in adults treated with keto.

Lowering cholesterol and blood pressure 

It has shown that Keto helps improve triglyceride levels and the cholesterol levels that are associated with accumulation in the arteries. In particular, Keto diet appears to increase considerably in HDL and decrease in LDL particle concentration. Many studies conducted on Keto diet have shown an overall improvement in blood pressure more than other diets. Some blood pressure problems are linked to obesity, which is an advantage because Keto eventually leads to weight loss.

Insulin resistance 

Resistance to insulin can cause type II diabetes if it is not managed properly. Studies show that Keto diet can help people reduce their insulin levels in healthy areas. Even if you are athletic and lean, you can benefit from the optimization of insulin through Keto while eating foods rich in omega-3 fatty acids.

Acne control 

When switching to a Keto, a lot of people get the added benefit of improvement to their skin. Here is a study that shows decreases in abrasions and other skin issues when switching to Keto diet. Another study that shows a probable link between low carbohydrate intake and reduced acne, so it is likely that Keto can be helpful. It may be useful for acne to reduce the consumption of dairy products and to follow strict skin cleansing routine.

What is a Keto diet plan?

To start Keto, you need to plan ahead of time. That means having a feasible diet plan ready for you already. What you consume is subject to how much you want to get into the state of ketosis. Once you limit your self to carbohydrates (less than 15g per day), you begin ketosis much faster.

 

You want to control your carbohydrates intake, mostly vegetables, nuts, and dairy. Refrain from consuming any refined carbohydrates like wheat (bread, cereals), starch (potatoes, beans) or fruit. Few exceptions are avocado, star fruit, and berries which can be consumed but that too in moderation.

Remember that Keto consists of high fats, moderate protein, and very low carbohydrates. This ratio should reflect on your nutrition also. The recommended daily consumption of carbohydrates should be between 20-30g. While keeping your protein intake as needed with fat fillings in between. You can always munch on nuts, seeds, cheese and even peanut butter as an alternative to a meal especially if you’re in a rush and still hungry.

Here’s a myth that your performance may be affected once you’re on Keto diet, which is absolutely absurd. It’s only immediately once you get on the diet is you may feel that your performance levels have fallen a bit, but this feeling will diminish once your fat intake starts properly along with fluids and electrolytes.

Exercise is recommended to get your body into the right state of ketosis. It could even be cycling or aerobics, depending on your endurance and stamina. As you do that, your body starts to adapt to ketosis state faster and better, while limiting glucose in the body and also burning fats as the primary source of energy.

Ketone production can get too high in the body and it’s called ketoacidosis, but it is highly unlikely under normal circumstances. Mostly because people would struggle to even get to optimal ketosis ranges. Neither any medical intervention is required.

There are a lot of false impressions about Keto diet, mostly confusing it with a high fat, high carb diet. There has been tons of research that are shown how high amounts of fats and fewer carbohydrates are beneficial. Not only that but it’s shown that ketogenic diet is both healthier and more effective than a low-fat diet.

Areeba Hussain

The author is a Medical Microbiologist and a healthcare writer. She is a post-graduate of Medical Microbiology and Immunology with distinction. She is an author of six research papers and currently working as a research associate in a Research Lab.

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