Ketogenic Diet: Basics, Benefits and Side Effects

Ketogenic Diet: A well-known diet that has entered the fitness market is the Keto Diet. However, it’s crucial to realise that there is no such thing as the ideal diet before delving further into the keto diet. Every person has different preferences, but ultimately, weight growth and loss are determined by the number of calories one consumes.

What is a Ketogenic Diet?

Carbs are absolutely avoided on this diet. The body only gets carbs in the form of fat and protein-rich diets. This diet focuses on giving the body 70% fat, 20% protein, and 10% carbohydrates.

Ketogenic Diet
Ketogenic Diet: Basics, Benefits and Side Effects

What Causes the Diet to Work?

Let’s first examine how the body converts food into energy. The body should ideally have three macronutrients: fat, protein, and carbs. With the help of the glucose that it gets from carbs, the body breaks down these nutrients to produce energy.
However, when following a ketogenic diet, the body does not use glucose from carbohydrates to produce energy. Thus, in order to provide the necessary energy, it burns the fat that has been accumulated. Basically, the goal is to stimulate the body’s fat reserves. When this point is reached, it is said that the body enters the metabolic state of ketosis.

Benefits of a Keto Diet

Benefits of a keto diet
Benefits of a keto diet

This diet is advised because it is effective in assisting with the burning of extra stored fat for energy.

Reduces the desire for food
When one is in the mood to eat, they tend to eat more. On the other hand, a low-carb diet will reduce your hunger. This leads to a restricted eating pattern, which in turn aids in weight loss.

Higher levels of insulin and blood sugar
For people who have diabetes or insulin resistance, a low-carb diet may be beneficial. A low-carb diet aids in regulating the levels, considerably lowering blood sugar and insulin levels.

Can increase the initial loss of weight.
Burning stored fat for energy while on a ketogenic diet is a form of weight loss in and of itself. Additionally, a low-carb diet will initially speed up weight reduction when the body switches from using glucose as its major energy source to fat reserves.

Side Effects of a Keto Diet

A generalisation that keto is unhealthy is incorrect. However, actions taken without moderation frequently have unfavourable outcomes. Similar adverse effects apply to this diet, which you should be aware of.

A keto flu

It’s possible to feel stress symptoms including headache, exhaustion, nausea, and other unpleasant side effects when switching from a conventional diet to a ketogenic one. Most of the time, you can get beyond these side effects with time, but if they continue, you must go from a keto diet to another one.

Digestive Problems

Once more, you can have diarrhoea or digestive issues during the first few days of starting the diet. The majority of digestive problems are brought on by your body not receiving enough fibre or water. Those might be avoidable if you can control them.

Side Effects of a Keto Diet

Heart Rate Going Up

It’s possible that you should consume less coffee while on the ketogenic diet. People have occasionally experienced a considerable increase in heart rate. After the first few weeks, you shouldn’t have this problem, but if it persists, up your daily carb intake.

Things to consider

There are a few things to consider when following a diet in order to prevent getting sick or injured as a result of it.

Stay away from doing it for a long time.

You could feel pressured to stick on keto for a longer period of time. You should refrain from restricting your carbohydrate consumption for an extended length of time. Instead, think about committing to the ketogenic diet for a few months before returning to a more conventional eating plan.
To make the move, though, gradually increase your carb intake.

Read More:- How to Gain Weight: Safe and Healthful Advice

Consume adequate water.

During the first phase, water weight can be lost significantly with keto diets. You need to keep drinking water all the time.

Avoid high intensity exercise

There may be side effects when you first start the diet. While dealing with the adverse effects, try to stick to a modest exercise regimen that does not overexert you.

To Sum Up

Although the diet is healthy for you, you must be careful how long you follow it. It is important to first speak with an expert if you have any questions regarding the diet or calories.

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