The Keto diet has gained popularity in recent years for its ability to help people lose weight and improve their overall health. But before jumping on the Keto bandwagon, it’s important to understand the basics of this low-carb, high-fat diet and what you need to know before starting your journey.
What is the Keto diet?
The Keto diet, short for ketogenic diet, is a high-fat, low-carb eating plan that aims to put your body in a state of ketosis. Ketosis is a metabolic state where your body burns fat for fuel instead of carbohydrates, leading to weight loss and other health benefits.
On the Keto diet, you’ll be consuming around 70-75% of your calories from fat, 20-25% from protein, and 5-10% from carbohydrates. This means cutting out foods like bread, pasta, and sugar, and focusing on whole, nutrient-dense foods like meat, fish, eggs, nuts, seeds, and non-starchy vegetables.
What are the benefits of the Keto diet?
The Keto diet has been shown to have a number of health benefits, including weight loss, improved blood sugar control, and increased energy levels. By reducing your carb intake and increasing your fat consumption, you can train your body to burn fat for fuel more efficiently, leading to faster weight loss and a reduced risk of chronic disease.
In addition, the Keto diet has been shown to help regulate blood sugar levels and reduce inflammation in the body, which can lead to improved overall health and a reduced risk of conditions like heart disease and diabetes.
What are the potential side effects of the Keto diet?
While the Keto diet can be an effective way to lose weight and improve your health, it’s not without its potential side effects. Many people experience what’s known as the “Keto flu” when they first start the diet, which can include symptoms like fatigue, headaches, dizziness, and irritability as your body adjusts to burning fat for fuel.
In addition, some people may experience digestive issues like constipation or diarrhea, and others may find it difficult to meet their nutrient needs on a low-carb diet. It’s important to work with a healthcare provider or nutritionist to ensure you’re getting all the nutrients your body needs while on the Keto diet.
In conclusion, the Keto diet can be a powerful tool for weight loss and improved health, but it’s important to understand the basics of the diet and what to expect before starting your journey. By focusing on whole, nutrient-dense foods and working with a healthcare provider to address any potential side effects, you can set yourself up for success on the Keto diet.
