The popularity of the ketogenic diet has sky-rocketed in recent years. This diet is renowned for its ability to help individuals lose weight quickly and entails a low consumption of carbs yet a high intake of healthy fats. Consumers of a keto diet often argue that they experience greater focus, more consistent streams of energy, and a suppressed appetite.
However, in order to successfully ‘go keto’, you need to make a full lifestyle commitment and stick to the dietary plan. The journey to ketosis is not without its share of adverse symptoms, however, if done right, the benefits far outweigh the negatives. Here is everything you should know before deciding to go keto.
What is a Keto Diet?
A keto diet is one that consists of a substantially lowered carbohydrate intake (around 20 to 50 daily grams) and an increased consumption of fats. Unlike other diets, that encourage you to only eat greens and restrict you from fatty foods, like bacon or cheese, the keto diet allows for plenty of tasty meals.
This is what has made the diet so trendy. Popular meals include bacon and eggs, keto pizza, parmesan chips, chicken breast fried in butter, and other meals you wouldn’t typically categorize as “diet food”.
What happens when you reduce your carbohydrate intake is that your body enters a metabolic state called ketosis. What happens when you enter this state of ketosis is that your body begins to burn fat, rather than carbs, in order to produce energy.
This also has other effects such as dropping your glucose levels, improved mental function, and weight loss. You need to be consistent with this diet, if not your body will revert to its normal metabolic state and you’ll be back at square one.
It Starts with Side Effects
This diet may seem too good to be true, however, it also comes with its fair share of negative side effects and symptoms. For an average person, it takes around four or five days of a low carb diet for your body to enter ketosis.
It is very common to hear people talk about the ‘keto’ or ‘carb flu’ whilst their body adjusts to a new metabolic state. This tends to happen when your body runs out of sugar to burn for energy and it can make you feel very tired.
This process comes as a shock to the body and it can manifest itself through symptoms like bad breath, short-term fatigue, or even with a keto headache. This time period, in which people experience adverse symptoms, normally lasts up to a week, however, in the most extreme cases it can last up to a month. Experts recommend drinking a lot of water to minimize the effects and natural sources of energy, like matcha or organic coffee, to battle the fatigue.
You Should Count Your Carbs
The most important thing about the keto diet is making sure that your carbohydrate intake is low enough for your body to burn fat into fuel. If you miss this crucial step, your body will not enter a state of ketosis. The general recommended amount is a maximum of 50 grams of carbs a day, which is less than a full plain bagel. It can also look like three large potatoes, or even like a plate full of nuts.
You should also bear in mind that starches and grains are not the only foods that contain carbs. This is why it is important for you to become familiar with carb-heavy foods, and for you to read product labels once you decide to go keto. Veggies like squash, parsnips, peas, potatoes, and yams are all very high in carbs. Similarly, wine and beer are also high in carbohydrates and will count towards your daily intake.
The keto diet has become vastly popular over recent years; however, this doesn’t mean that it is the right diet for everyone. In order to successfully take on a keto diet you should develop a rigorous meal plan, be aware of the adverse symptoms, count your carbohydrate intake, and keep committed to the lifestyle.
Unless you dedicate your time and efforts into keeping your carbohydrate consumption as low as possible, it is unlikely that you will see any results. Don’t forget to balance your diet with a healthy amount of exercise and to drink plenty of water as well. You should also consult with a doctor or a nutritionist before you begin to change your diet.
