The ketogenic diet (also known as the keto diet) is a low-carb, high-fat and moderate protein diet. It encourages you to exclude grains, sugar, fruit and tubers. When we eat a high amount of carbohydrates the body produces glucose which it uses as its primary energy source. Since any fats we eat are not needed for energy the body will store them. By lowering your carbohydrate intake the body goes into a state of Ketosis which is when it begins burning the fat you eat (plus any extra you are carrying) for energy.
Weight-loss: The keto diet definitely helps you lose weight. Your body burns fat instead of storing it because fat is its new primary energy source. What’s more multiple studies confirm that people following the keto diet lose considerably more weight than those following a low-fat diet.
Controlled blood sugar: The keto diet puts your body into a state of ketosis, which naturally controls blood sugar levels. This significantly reduces the risk of developing diabetes.
Mental benefits: Ketosis, produces ketones which provide energy to the brain and people following the Keto diet frequently report feeling more focused and being able to concentrate for longer periods of time.
More energy: When the body starts using fat as an energy source energy levels improve, what’s more the reduced carbs will prevent you from experiencing the sugar lows commonly experienced in a conventional low fat diet.
You won’t feel hungry: No part of this diet requires you to feel hungry and snacking is allowed, just be vigilant about what your snacks are. You are lowering your carbohydrate in-take but this does not mean you eat less it just means you replace carbs with fat. Fat is generally more filling than other foods so if this makes up the majority of your diet you are going to feel more full and stay full for longer.
Better skin: Many notice improvements in their skin and reduction in acne when following the keto diet. There are studies suggesting that the keto diet also assists with a number of other conditions or diseases but more research is needed to validate these findings.
Large variety of options: Though this diet requires you to lower the amount of carbohydrates you eat there is still a large number of foods you can eat while following Keto. This means you can still have variety in your diet and situations like eating at a restaurant are not made difficult.
You will initially experience ‘keto flu’: As your body adapts to your lower carb intake and your increased fat intake you may experience reduced energy levels, grogginess and headaches. This is known as ‘keto flu’ and should only last for a few days.
Increased urination: It is common to urinate more often when following the keto diet. Just ensure you drink enough water so that you do not become dehydrated.
Bad breath: When the body goes into a state of Ketosis it is normal to experience bad breath. This is not a long-term effect and can be combatted in the usual ways such as chewing gum as long as it is sugar free.
Research will be required: As you begin this diet you will need to do some research on the foods you eat and read labels before you buy foods. Many foods that seem keto-friendly actually contain ‘hidden’ carbs.
While the Keto Diet may produce a few short term side effects in the initial stages, it is highly effective for weight loss and overall good health in the long term. Unlike many fad diets currently available, it is backed by extensive scientific research, and is easy to maintain in the long term. For these reasons we highly recommend the Ketogenic diet*
FREE KETO GUIDES!
No matter how effective, or even how tasty the recipes, switching to a new diet is always a shock to the system. It requires discipline and guidance. For that reason we always advise obtaining a dedicated startup plan with any new diet. Fortunately, right now, the folks at Keto Resource are offering a FREE start up guide and recipe book for the Ketogenic diet. Interested? CLICK HERE to visit their site!
*Please note, that while the Keto diet has been shown to be a healthy nutritional plan, you should always speak to your Doctor before starting any new diet.