Before You Try Ketogenic Diet - Read This

If you're looking to kick-start your health goals, you must think about trying the ketogenic diet. The ketogenic diet has become a popular diet in recent years. Millions of users of the keto diet are increasing day by day. To be keto-friendly, a diet needs a high amount of fat, a balanced amount of protein and a lower amount of carbs. 

The Ketogenic Diet - How it Works?

Carbohydrates are the primary energy source for the body, and most cells use this energy. In the absence of carbs from food, the body begins to break down stored fat into molecules called ketones in a process known as ketosis. Once you follow this process, most cells use ketones to generate energy until you start eating carbohydrates. This process varies from person to person, and some people need a more restricted diet to start producing enough ketones.

What Should I be Careful of on a Keto Diet?

Generally, the ketogenic diet is beneficial when focusing on foods that provide fat, protein, and low carbohydrates. People with diabetes and other health conditions or in the case of pregnancy should first consult their doctor, and secondly, rather than completely changing their diet, they can use keto meal replacement shakes. These diet shakes are low in carbs, a moderate amount of protein and healthy fats with natural sweeteners and a slew of vitamins.

What are the long-term effects of ketogenic diets?

The ketogenic diet usually shows no significant side effects. In fewer cases, a ketogenic diet might create health problems. It could be a headache, fatigue dry mouth, nutrient deficiency, bad breath, and nausea. However keto diet restricts carbohydrates because they are low in dietary fiber, which is harmful to digestive health. In this case, you should eat a variety of foods that are good for gut health, such as fermented vegetables, leafy greens and certain healthy fats.

Using a ketogenic diet helps a lot in reducing body weight. In addition, it lowers LDL cholesterol and blood sugar levels and increases HDL cholesterol which lowers the risk of heart attack and stroke. Most studies suggest that using a ketogenic diet is safe over the long term.

Keto Diet Types - What Are The Difference

The ketogenic diet is designed to create ketosis and allow the body to run mainly on ketones instead of glucose. The different types of ketogenic diets generally have many similarities, such as being low in carbs and high in fat. There are some variants of the ketogenic diet-

Standard Ketogenic Diet 

Typically a standard ketogenic diet consists of very few carbs, enough protein, and high fat. The fat in the diet provides the most calories to be a ketogenic diet. This includes vegetables, especially non-starchy vegetables, as they are very low in carbs. Standard ketogenic diets help you lose weight and improve blood sugar control.

Cyclical Ketogenic Diet (CKD) 

This diet is high fat and very low carbs, which involves days in which more carbs are ingested, such as five ketogenic days followed by two days of higher-carb consumption. 

Targeted Ketogenic Diet (TKD)

It is based on the concept that carbohydrates consumed before or after a physical effort will be processed much more efficiently, as the muscle's demand for energy increases when we’re being active.

High Protein Ketogenic Diet 

This diet includes more protein than a standard ketogenic diet, along with fat and carbs. A high protein ketogenic is practical for those who want to lose weight.

Is it effective for weight loss?

Going for a keto diet is a great result for losing fat and much more. When you follow the keto diet, you lose weight quickly and help stabilize your blood sugar levels. It balances your hormones that manage hunger, cravings, and others that keep your weight in check.

One of the primary reasons people use the ketogenic diet is to lose weight. People who go on a low carb diet lose weight faster than those who eat a low-fat diet.