The keto diet is a low carb diet that includes high-fat consumption. It shares similarities with the low-carb and Atkins diet. The ketogenic diet enormously reduces your carbohydrate consumption and replaces it with fats. This method puts your body into a metabolic state known as ketosis.
Your body starts using an incredible amount of fats for energy, which helps you cut down your weight. The ketogenic diet also reduces the blood sugar and insulin levels in your body. It also has other health benefits, such as improving your heart and brain health.
Benefits of Keto Diet
1. Reduces Your Appetite
Most people feel hungry during the diet, which is why they eventually give up on it. However, low carb diets such as the Ketogenic diet are perfect for dealing with this problem. These diets automatically drop your appetite, which is why you don't feel hungry.
2. Drop Down Weight
A Keto diet helps you reduce weight, mainly by boosting your metabolism and decreasing your appetite.
This diet consists of ingredients that fill up your tummy and reduce your hunger-stimulating hormones. In return, this process leads to a wide drop in your weight.
3. Treats Acne
Acne has several causes and can occur because of your blood sugar level and general diet in some people. Eating processed carbohydrates causes your blood sugar to fall and rise significantly, and disturbs the balance of gut bacteria. This causes people to get more acne on their face.
A ketogenic diet helps you reduce acne because this diet doesn't contain any processed carbohydrates.
5. Supports Heart Health
If a person chooses healthy ingredients in their ketogenic diet, they can improve their heart health. Healthy foods such as avocadoes are perfect for your heart. You also need to avoid fewer healthy fats such as pork in your diet to reduce cholesterol, which supports heart health.
A high level of cholesterol causes cardiovascular diseases. A keto diet reduces the consumption of cholesterol, which indirectly supports your heart health.
Foods to Eat In Your Keto Diet
It's important to choose the foods in your keto diet, which are more beneficial for your overall health. The following are some flavorsome foods that not only help you build better health but also give you a delicious taste.
- Meat: ham, bacon, chicken, turkey, and red meat
- Fatty Fish: tuna, salmon, and mackerel
- Seeds and Nuts: walnuts, pumpkin seeds, almonds, chia seeds, and flax seeds
- Condiments: pepper, salt, and different healthy herbs
- Veggies with low-carb: green veggies, onion, peppers, and tomatoes.
- Eggs: add some omega-3 whole eggs
- Cream and Butter: choose grass-fed, if possible
- Cheeses: cheddar, cream, blue, goat, and mozzarella that are unprocessed
- Healthy Oils: coconut oil and avocado oil
Challenges of Keto Diet
1. You Start to Lose Weight Fast
The ketogenic diet is best for reducing weight. It helps you get rid of calories over a sustained period. But you may face difficulty if you lose weight more than you desire. As initially, you will like the changes you see in your body although they can be typically slow. But after some time, you start to lose weight rapidly and sometimes more than you should lose.
2. You May Experience a Keto Flu
As this diet will reduce your sugar and carbohydrate intake, your body will try to adjust to the new process. You may experience flu-like symptoms, such as fatigue and lack of ability to concentrate. This is because your body uses carbs for energy; without them, your body becomes sluggish and weak.
You can overcome these problems by eating more fats and increasing water intake. This problem prevails for some time and will reduce when your body gets used to the keto diet.
3. You May Find this Diet Quite Rigid
The keto diet is rigorous. But you need to do some hard work to benefit from it. Moreover, you need to track and count your carb intake throughout the whole day. A person can consume only 20 to 60 grams of carbs each day, which is set according to your age, weight, and health. You also need to keep an eye on how much protein and fats you can consume. This is why some people find it strict because you not only eat less but also have to calculate every nutrient you consume.
4. Increases Dizziness
With the ketogenic diet, you consume fewer sugars and carbs, and also start losing excess water in your body. This will lead to mineral loss, which makes you feel dizzy until your body adjusts and conforms to a state of ketosis. You can consume sodium to avoid this problem. Try to eat potassium-rich foods such as green leaves and avocadoes.
A keto diet has numerous health benefits and can even prevent many diseases like cancer. The side effects are comparatively low and go away when your body adjusts with the keto diet. If you want to lose weight, you can try this diet, but make sure you follow this method only for some time.