If you are looking for a way to lose weight, you’ve probably heard about the keto diet. A keto or ketogenic diet is a low carbohydrate, high fat, moderate protein diet. While the ketogenic diet has tons of benefits, it isn’t for everyone and there are some things you should consider before you go keto. Here are 3 things you should know before you start your journey:
What Ketosis Is
Ketosis means your body has begun breaking down fat, releasing a lot of ketones into the bloodstream. The body starts to burn ketones as fuel because you’ve limited its preferred energy source: sugar and carbohydrates.
You need to eat fifty grams of net carbohydrates per day or less to hit ketosis. However, the ketosis threshold varies from person to person. For some, you could hit that threshold with as little as twenty grams of carbs while others could eat up to a hundred grams. This is why ketosis testing strips are used – to be able to tell if you’ve actually started ketosis.
The Benefits of the Keto Diet
The keto diet has been used for some time for children whose epilepsy hasn’t been responding well to medication. It has also been shown to help control blood sugar for those with Type 2 diabetes. However, it isn’t a simple fix for those with blood sugar problems. Consult with your doctor before starting a keto diet if you have issues with diabetes.
The early sudden weight loss some report with the ketogenic diet is due to the initial loss of water weight because you’re not eating many carbs. However, if you stick with the diet and watch your calorie intake, it can be a way to lose and keep off the weight. Do be careful to stay hydrated on this diet.
You don’t have to engage in intermittent fasting on this diet, but some find that the extended fullness they experience on the diet allows them to go twelve hours or more between meals.
The Risks of the Keto Diet
Those who start this diet often experience headaches and symptoms sometimes called “carb withdrawals”. This is sometimes called the keto flu.
This diet is not suitable for those with a history of gallstones. Don’t try this diet if you’ve had your gallbladder removed.
If you eat too much fat and not enough protein, you’re at risk of a protein deficiency. If you’re careful with the standard 4:1 ratio, you still may not get enough other nutrients. You can offset this by taking supplements like those you can find at ketogenicsupplementreviews.com/ketosis-diet. This is recommended because not enough people are eating spinach, kale and other greens along with their meat. Pay attention to your calorie intake. You can still fail to lose weight if you’re eating too many calories. Eat a single serving of nut butter, not a large helping of it.
The ketogenic diet is a variation of the low carb diet that isn’t for everyone; there are medical conditions that rule it out. However, there are health benefits – including strong weight loss while you’re enjoying great tasting food – that makes it a great option to lose weight in a sustainable and healthy way.