Brian loves food and enjoys exploring various cuisines. He is a keen experimenter in the kitchen and finds cooking therapeutic.
Transform Your Body with Keto
Keto or the ketogenic diet is a dietary plan that promotes a low-carb and high-fat diet to encourage weight loss. In fact, this diet is recommended by certain health practitioners for its numerous health benefits as well. It is one of the many diet trends that is catching up with the general masses, with practitioners ranging from the public to even star-studded Hollywood celebrities.
What is the concept behind the low-carb and high-fat diet plan?
For the uninitiated, the Keto diet may come across as an absurd way to lose weight. A Keto meal plan comprises of a high-fat diet and limits the amount of carbohydrate intake. This meal plan goes beyond the logic of the food pyramid, which endorses otherwise. However, advanced scientific research on this diet plan finds that there is logical reasoning for propagating such practice.
The first crucial step to a Keto diet is to drastically reduce the amount of carbohydrate intake and substitute it with high-fat foods. This will deprive the body of its main fuel source, which is derived from the carbohydrates we usually consume such as;
- Starchy vegetables
Due to the lack of it, the body will be forced to switch to another source of fuel, which is called ketones. Ketones is basically a by-product of the fat burning process.
When does the body actually start to switch to burn fat instead of carbs for fuel?
The human body is a sophisticated self-regulating organism, which is brilliant in its ways of ensuring its survival. When the body notices the lack of carbohydrates for fuel, it starts to look for an alternative solution. The body will begin to adapt and seek for a way to sustain itself, which will render the body weak in the beginning due to the acclimatization process.
It will take some time before the body starts to get used to the lack of carbohydrates in the system. In the adaptation process, the body will begin to enter a metabolic state called ketosis. The time taken to achieve the state of ketosis varies between individuals, but generally two to four days or the longest a week.
During ketosis, the body will start to actively burn fat to produce ketones, which are used as fuel by the body. Ketosis has been described as a popular weight loss strategy, which not only helps to promote weight loss but also helps maintain muscle mass.
How do I know if I have achieved Ketosis?
In order to successfully execute the Keto diet, you will need to achieve the state of ketosis.
Well, how would you know that you are in the ketosis state then?
Being able to identify some of the signs and symptoms of ketosis will come a long way to boost your motivation to persist with the diet plan and ensure you’re heading in the right direction.
One of the obvious signs of being in the state of ketosis is bad breath. This is a result of elevated levels of ketones in the body which will be expelled from the body through urine and breath. You may also notice the lack of appetite, whereby hunger reduction is believed to be caused by alterations in the body’s hunger hormones.
Another common indicator of achieving ketosis is catching the ‘Keto flu’. This is described as a flu-like feeling that will result in low energy leading to nausea and grogginess as well as headaches, as the body tries to switch from burning carbs to burning fat instead.
What are the other health benefits of the Keto diet?
The Keto diet is not only recommended as a means for weight loss and weight management only. Several studies found that the Keto diet can help fight diseases like;
Some doctors prescribe the Ketogenic diets to their patients to reduce the effect of these medical conditions. One very good example of the benefit of the Keto diet is that it helps minimize, and at times, eliminate seizures in some patients suffering from epilepsy.
A Ketogenic diet also helps keep heart disease at bay as it encourages consumption of fats, specifically good fats that will raise good cholesterol and lower bad cholesterol in the body. This will reduce the chances of contracting diseases like high blood pressure and other forms of diseases that can lead to heart failure.
What are the other benefits of the Keto diet?
Although the Keto diet is primarily practiced as a means to lose weight, some of its practitioners note that it does offer other positive side effects too. For instance, it helps one to
- Sleep better
- Energizes the body
- Improve one’s mental focus
In fact, the Keto diet tremendously helps to contribute to the better overall well-being of a person.
Are there variations of the Keto diet?
The widely practiced Keto diet would be the Standard Ketogenic Diet (SKD), which is an extremely;
- Moderate-protein, and high-fat diet
The composition of the respective components is – 5% carbohydrates, 20% protein, and 75% fat.
Another Keto diet plan that has been extensively studied with proven results is the High-protein Ketogenic Diet. It is quite similar to the SKD, except that it has a higher protein intake. The composition for this particular diet is 5% carbohydrates, 35% protein, and 60% fat.
There is no one size fit all rule here, but, it ultimately boils down to the objective or goal of the individual in selecting the specific diet plan. Although the Keto diet is primarily practiced to help lose excess body weight, certain Keto diet plans actually help boost muscle definition by emphasizing more protein consumption.
Alternatively, there are also Keto diet plans that allow carbohydrates consumption in between workouts for the added energy boost, which is mainly implemented by bodybuilders and athletes mostly.
In conclusion, the Keto diet should not only be seen as a trend or hype but, instead be approached as a way of life. It is a form of lifestyle and some actually describe it as a way of eating.
The Keto diet is not something to be executed if you do not wish to commit – it is unlike any other diet alternatives that can be practiced on a whim. In order for you to experience the full benefit of the Keto diet, it is best to be consistent about it and treat it as a permanent lifestyle change for better health and well-being.
Everything You Need to Know About the Keto Diet
Md Anamul Haque Khan from Dhaka on April 04, 2021:
very informatic article
shashikant on June 19, 2019:
nice article, nice info given info about the keto