A keto diet is a diet that offers various health benefits with the consumption of more fats and fewer carbs. In fact, many studies have shown the relevance of such a diet plan in maintaining a healthy weight. Experts believe that it may also have positive effects on improving conditions like diabetes and epilepsy.
You might wonder how a keto diet works actually! Because increasing fats is conventionally linked to weight gain. But, a keto diet is beneficial for weight management as the sudden increase of fats and decrease of carbohydrates causes ketosis. This is a metabolic state in which your body gets energy from burning fats instead of carbs. The common indicators of ketosis may include weight loss, bad breath, increased thirst, etc.
Moreover, this diet is of various types.
- SKD (Standard Ketogenic Diet): It involves only 10% carbs, 20% protein, and 70% fat.
- CKD (Cyclical Ketogenic Diet): It usually involves 2 high carb days and 2 keto days.
- TKD (Targeted Ketogenic Diet): It involves the consumption of carbs around workouts.
- HKD (High Protein Ketogenic Diet): It is pretty similar to the standard ketogenic diet. The only difference is that HKD involves more protein.
Since the keto diet has gained popularity in recent years, it is important to understand how one can start it. The primary step is to know the foods you will eat and avoid during a keto schedule.
Know your options
When you are on a keto diet, you will need to limit a few things. For example, eating a diet loaded with carbs is a big NO! You will need to severely limit carbohydrates. In most cases, people aren’t aware of the foods that don’t contain this nutrient. In fact, almost all fruits and vegetables contain carbs.
Add Fats for Ketosis
To start a keto diet, the inclusion of fats in the meal becomes necessary. That’s because, during ketosis, the body starts burning fats to make energy. However, not everyone can go with fats easily. Saturated fats increase the risk of many health problems.
Increase the consumption of electrolytes
Experts believe that during a keto diet plan, your body tends to excrete more water. This is why you may become dehydrated. Increasing the consumption of electrolytes while you are on a keto diet is advisable.
Know the side effects
Having a low-carb and high-fat diet can lead to a number of side effects. If you are yet to start your weight loss routine, learn the complication prior to it! Most individuals go through keto flu. It is the condition in which your body shifts from carbs to fats for making energy.
Explore keto capsules
These days, Keto capsules have gained hype among other ketosis-causing meals. Taking such supplements can help enhance the biological process. They may also aid in decreasing appetite and increasing the blood levels of ketone bodies.
Just like any other lifestyle change, the keto diet benefits may come with some complications. Regular consumption of meals high in fats may cause stress on the kidneys, damage bones, and disturb digestive health. Therefore, make sure to contact your nutritionist.