More and more people get more curious about the popularity of Ketogenic Diet that has been going around for quite some time.
But what exactly does Ketogenic means and what’s in it for you?
If you are a neophyte in the Keto Community, you have a lot of questions in mind for sure. But just like how others try to breakdown their macronutrients, we’ll also try to chunk down everything.
The word “keto” from Ketogenic derives from the fact that your body once in a metabolic state of Ketosis, will produce molecules called “ketones”. Ketones are being used to supply the shortage of blood sugar in the body.
Now, if you want to enjoy undisciplined vacation binges without having to deprive yourself from all the good food in life, then it’s about time you learn the real deal with Ketogenic Diet.
This Ketogenic Diet, as impossible as it may seem, will require you to lose fat, by simply eating fat. But how exactly does this work? Allow this program to be your ally when it comes to attaining the weight loss boosting lifestyle change that you’ve been looking for. Anyhow, there has always been this underlying truth when it comes to undergoing Ketosis. When you go Keto, you will have to adapt a diet that is composed of high-fat, low-carb, low-to-moderate protein, and healthy lifestyle practices that will result to a better metabolism and even healthier hormonal functions. In order to reach a rapid and sustained weight loss, you must need to reset your metabolism in order for you to be fully fat-adapted and be able to enter the nutritional ketosis phase.
Primarily, Ketogenic Diet was created as a treatment for epilepsy and seizure. For the diet to be beneficial for the patients, they have to choose the food they eat. By that, they will get the nutrients and benefits they will gain from the short-term fasting phase.
Now that you’ve grasp what Ketogenic means, going Keto must still need careful planning.
Below is a list of the 10 things that you should know upon entering Keto:
1. Ketogenic requires a ratio of macronutrients
Going Keto will require you to calculate the macros that you feed your body. During your first few weeks of doing the diet, you will find it tricky to sustain the lifestyle. Your body will only need 5% carbs, 15% protein, and the remaining ratio will come from fat. It’s no joke that you will have to shift your diet to a complete 180. But once you get a hang of it, you will then begin to see results.
2. Watch out for the “Keto Flu”
Since Ketogenic diet is all about eating fat, your body might experience minor symptoms as you started the switch. As mentioned, your body will only need 5% of carbs a day and that will surely make you feel all tired and weak. You will feel loss of energy, headache, and dizziness that may only last for a few days.
3. Familiarizing the results
If you are new in the Ketogenic dieting, you might be overwhelmed with the number of weight you’ve already lost. Here’s the catch, the change in your bodyweight doesn’t necessarily mean you’ve lost fats. As you are starting, you will first experience water weight loss and even muscle loss.
4. Ketogenic is not for everyone
If you are into extreme fitness activities such as Crossfit and HIIT workouts, Ketogenic might not work for you. You might end up not finishing the workout due to lack of energy. Moreover, Ketogenic may not be the most suitable option for you if you are into bodybuilding also. Keto Diet may not be the perfect fit for bodybuilding for it might take you a long period of time to grow the muscles you want.
5. Too much protein is a big NO
Ketogenic Diet primarily uses fat. Even though we know that protein is needed to build muscles, that’s not the case with Keto. Eating too much protein might cause your diet to stop.
6. Ketogenic is not a free pass
There has always been a misconception on Ketogenic being a free pass to eat forbidden fats. With the case of butter and bacon, you don’t have to be heavy on the intake. Keto Diet will give you best results if you are consuming vegetables instead.
7. Always see a doctor
Although this diet has been proven as safe, this program may still not be suitable for everyone. Most especially for people with heart problems, it would still be best to consult a doctor before having your body undergo Ketosis.
8. Keto is not for an extended period
Considering long-term ketogenic dieting could be risky for your health. Even though it is proven that Keto Diet meals can’t harm your body due to fats, it would still be better to use Keto Diet for a short time only.
9. Have yourself checked
A lot of people who go through different kinds of diet may have experienced eating disorders. For this, you might want to save yourself from catching one. If you are positive that you’ve had episodes of eating disorders in the past, then it’s time you make a clear steer on this diet – take it easy on this.
10. Keto improves the blood sugar
If you plan to go Keto for a short span of time only, this diet could improve your blood sugar levels. Dieters who have type 2 diabetes attested that this diet has helped them in some ways. Since there are still no studies proven that this Ketogenic Diet could be long-term, it’s still safe to not risk it all.
Over the years, Ketogenic Diet has already proven a lot in the field of fitness – weight loss, blood sugar level improvements, and metabolic strength. It is a big “yes” that Keto Diet really is effective. However, just like other diets, you need to test the waters first.
If your body is suitable for the program, going Keto can be so helpful for you. If not, it could be the other way around.