It sounds too good to be true. Eat bacon, butter, and all these other tasty foods and lose weight on the Keto Diet. Count us in! While the keto diet requires you to follow a low carb, high-fat diet to shed extra pounds, it's not as simple as that. Keto diet results come from planning your meals and understanding the difference between good and bad fat.
The diet uses a specific body process to burn fat, but not adhering to the diet's principals can limit weight loss. Are you curious about going keto and what it can do for you?
The Magic of Ketosis
The key to the keto or ketogenic diet is putting your body into a state of ketosis. When glucose is in short supply, the body produces ketones as a fuel. The ketones burn fat, give you energy and improve your health.
Low carb intake results in lower sugar and initiates ketosis. In the ketogenic diet, about 10 percent of your calories come from carbs, 20 from protein and a whopping 70 percent from fat.
That doesn't mean you only eat fat because not all fats are the same. The ketogenic diet requires good fats like avocados and other monounsaturated fats. Stay away from hydrogenated fats like margarine, mayonnaise, and vegetable oils. Meal preparation is key to the diet.
Keto Diet Results
Most people choose weight loss for their ketogenic diet goals, but it helps in many different ways. It achieves weight loss because the ketones burn off fat and access your fat stores to create energy. People with diabetes can use it to reverse the effects of Type II diabetes or reduce the need for medication.
The Keto diet also helps stabilize blood pressure. Salt can raise blood pressure, so don't increase your salt intake if you have blood pressure issues. The diet can increase levels of energy and help with clearer thinking.
Research is still ongoing for some of the more dramatic potential benefits. These include slowing cancer growth, lower risk of heart disease, reducing Parkinson's disease symptoms and helping relieve polycystic ovary syndrome.
The Keto Flu and Other Issues
While the ketosis results are well known, it's still difficult for many to maintain. You're reducing carbs, and, your body wants them back. Withdrawal from sugar and carbs as your body adapts to the new diet often creates "keto flu." This includes symptoms such as tiredness, headaches, and stomach issues. This should go away after a few days.
Ketosis is a fragile state and difficult to maintain if you stray from the diet. The key to rapid weight loss is ketosis, but eating a few carbs can knock your body out of it. You'll crave carbs, especially in the beginning of the diet, but indulging will throw you out of ketosis. You can get back into again, but until that time the diet is less effective.
How Do I Know I'm In Ketosis?
You've been on the diet a while and you're losing weight, but how do you know if you're in ketosis? Keto breath is a common effect of ketosis. Elevated ketones can cause your breath to smell fruity. There are also blood and urine tests to determine ketone levels.
Everybody raves about keto diet results and you can too. Check out our website and learn more about the ketogenic diet.