Ketogenic Diet and Weight-loss
Ketogenic Diet and Weight-loss
What you should know about a ketogenic diet. Diets play important roles in health and lifestyle management. To achieve your health and lifestyle goals, you should pay attention to your diet. A ketogenic diet is one of the diet types for achieving health and nutrition goals. You have probably heard about the wonders of keto diets and wondered if all you have heard is true. This overview will cover the basics of keto diets and have you properly informed. What is a keto diet?
A ketogenic diet is a diet that focuses more on fats than on carbs, a high-fat diet. When the body does not have carbohydrates, it makes energy from fats. Fat is converted to ketones and used for energy in the absence of carbs. Ketogenic diets are developed based on this fact. The basic keto diet is made up of 75% fats, 20% protein, and 5% carb. This composition can be adjusted. Having defined what a keto diet is, let us consider the pros and cons.
Pros of a keto diet Plan Weight loss
When the body burns fat instead of carb for energy, fewer calories are consumed. Since fat is used up more slowly by the body, satiety is also improved with a keto diet. Minimal snacking naturally encourages weight loss.
Being on the diet means the freedom to eat high-fat food. It means that you can eat foods such as red meat and cheese without gaining weight
Research has established extensive cognitive benefits of keto diets. These benefits include fewer migraines as a consequence of limited inflammation of brain cells. Symptoms of neurological diseases are also improved with a high-fat diet.
Cons of a keto diet Plan Unsustainable weight loss
Because of the dramatic nature of the initial weight loss, persons on keto diets could easily switch to unhealthy patterns and lose progress made.
When fewer carbs are consumed, the energy levels are directly impacted. Athletes, for example, need carbs to maintain their built and experience low energy levels.
A keto diet could reduce sugar levels and affect cognition. Low sugar levels could affect attention levels. Getting the best out of a keto diet requires a proper understanding of its features and applying them towards health and nutrition goals.
Here are the most common questions that people have come across to when they started the keto diet. and here is some advice. I'm not a dietitian or a nutritionist nor a physician I am a health coach that interested in the ketogenic diet.
A keto or ketogenic diet is a diet plan that helps your body achieve nutritional ketosis. That means your body is relying primarily on fat and ketones (rather than sugar) for its energy. Ketones are produced when your body breaks down fat. The cells in your body can create energy from one of four sources. They can use fat, carbohydrate, protein, or ketones.
In that case, you probably need sodium you can take that in the form of salted almonds or other salted nuts, as well as clear broth soup, an electrolyte packet that has magnesium and potassium.
You need more water 1 to 2 quarts per day at least and more fiber from veggies and magnesium 400 grams per day if constipated. Increasing the olive oil intake will also help.
This usually stops after a couple of days as the body cleans and adjusts to the new high fat diet. In this case, you can decrease magnesium a little bit since it may trigger diarrhea in some people. And taking too much MCT oil or olive oil can also trigger that.
It is good to check with your physician, but you probably need more magnesium and potassium. A handful of nuts is high in magnesium. Half an avocado contains twice the potassium of a banana and without the carbs. Just keep in mind that a banana will bump you out of ketosis. Again, an electrolyte packet will help if it contains magnesium potassium and sodium.
If you are hungry it is because you are not eating enough fats and instead you are eating too many carbs or too much protein. Adjust the diet. You can eat 1 to 2 tablespoons of almond butter, a slice of full-fat cheese, lettuce wrapped Burger with no bun or even a chicken breast with one to two slices of cheese. That will take the hunger away and keep your carb intake low.
Sign that specific food or drink, and it often is peanuts, coffee, cheese, whipping cream, etc. it is causing you inflammation. You may be sensitive to it you may contain some toxins, or perhaps what you ate was simply too high in carbs for you. The key is to minimize food intake and avoid it altogether if you must.
When your body shifts into ketosis this lowers insulin levels. The previously elevated insulin levels have caused you to retain water. Therefore, you will lose about 4 to 5 lb. of water weight in your first week in the keto diet because the kidneys will excrete the excess fluids. That is a good sign and all you need to do is to drink sufficient water along with taking sodium, potassium, and magnesium during this time. The frequent urination will usually stop after the first week. It can be so often in the first week that you might need to wake up once or twice during the night as well. So, Don't Panic it is normal, you are in ketosis.
Fiber is important but normally people get enough of it with the veggies in the keto diet. If that is still not enough you can add seeds like chia seeds 1 tablespoon once or twice a day. Just keep in mind the seats also have carbs so for now the fibers in the green vegetables should usually be enough. Also, reduce dairy products. They often tend to produce constipation and that can make you feel that you are not getting enough fiber.
Again, the foods you are eating may be causing inflammation in your body. Peanuts and dairy are common causes of this. All you must do is to make the intake of dairy and peanuts and whatever other food made you feel achy as rare as you need to or even eliminate them.
Even though it is very rare because ketosis helps with brain function and makes you feel better, That is a possibility because on a low-carb diet some people develop low serotonin levels and that brings on mild depression, feeling down or food cravings. This is much more often in women than in men. It is important to talk to a doctor if this occurs. Taking an amino acid 5-HTP or L-tryptophan and this helps them tremendously those both are available at health food stores. You must know that the common symptoms of low serotonin include insomnia, cravings for starches and sugar, depressed moods, low self-esteem, and anxiety.
A great benefit of ketosis is that the body starts healing itself from many conditions in many ways. Of course, if you are taking medication prescribed by a doctor you need to follow up with your physician regularly.