Do you know that the Keto diet is not just beneficial in regulating metabolic issues and weight loss but also in the prevention of various diseases? Over the years, personal recounts had pointed to this dietary regimen as an effective way to combat weight issues and certain forms of diseases that go with such. Before starting out, however, it is essential to learn about the basics with this Keto diet for beginners guide.
What is Keto Diet?
A ketogenic diet involves a high-fat, low-carb eating plan. This is a far cry from the usual carbo-loaded meals being served in restaurants and fastfood chains as well as at home. Like intermittent fasting, Keto diet works by putting the body in a state called “ketosis”– a process that burns ketones for energy as primary fuel source. Usually, the body burns glucose to fuel its energy needs and excess glucose are stored as glycogen. Ketogenic diet (as well as intermittent fasting and/or exercise) helps deprive the body of unwanted glucose thus, negating the presence of stored glycogen. With no glycogen to burn, the body then starts burning fat as fuel. When the body starts burning fat to fuel its energy requirement, this opens more wiggle room for good health and physical improvements.
Benefits of Keto Diet
The Keto diet calls for a massive shift in the body’s metabolic processes. With ketones being used as energy source instead of glycogen, a person goes into deep with ketosis boosting rapid weight loss. It works by suppressing ghrelin or the body’s hunger hormone and stimulating CCK (cholecystokinin) to signal the brain that it’s eaten enough. It is known to be effective in stabilizing blood sugar and maintaining muscle mass. It also helps improve mental performance as ketones are known to possess potent antioxidant properties essential in protecting brain cells from oxidative stress and damage as well as free radicals. Sticking to the diet also helps to lower inflammation often a cause of many chronic diseases. Studies also further reveal that Keto is good for the heart.
Who Should Not Do Keto Diet? Why?
While the popular dietary regimen is known for its efficacy in losing unwanted pounds and in ushering positive health benefits, some individuals are not cut out for it. Expert medical professionals claim that the diet deemed to offer more harm than good to people with Type 1 Diabetes and those with eating disorders. Being in a state of ketosis can make blood sugar plummet to dangerous levels. Also, individuals who have their gallbladder removed should be careful , as well as those with thyroid disease, multiple sclerosis, and liver issues. Before starting out, it is important to consult with your physician to rule out any complications.
What Foods To Eat?
Source: health.clevelandclinic.org
As mentioned, Keto diet is shifting to a high-fat food intake and going down low with carbohydrates. A restrictive food list contains the following food items– oils, heavy cream, avocado, butter, cheese, cream cheese, unsweetened coconut, nuts and seeds, leafy greens, lean meats, egg, and fatty fish and seafoods. Also Non-starchy vegetables like cucumber, broccoli, asparagus, okra, cauliflower and bell peppers are recommended. When choosing fish, go for fatty ones rich in Omega-3 like salmon and sardines.
What Foods to Avoid?
Most fruits are no-no in a ketogenic diet due to its high sugar and carbohydrates. If you wish to add one to your diet for flavor and comfort, eat sparingly low-sugar options like berries. Dried fruits, cold cuts, milk, desserts, whole grains, tropical fruits, smoothies, and alcohol must also be non-existent in your meal plan. Ice cream is also on the list of food to avoid.
Biggest Mistake People Make On Keto Diet
Many beginners who go into Keto diet are prone to give in to their urges. This sense of “relapse” can sometimes lead them to binge on high-sugar/carb foods. Some people also obsess themselves in results and in benchmarking such from others’ experience. It must be remembered that each body’s ability to respond to ketosis is unique. Some can easily shed off the excess pounds while others simply take their own sweet time. Meal planning is sometimes not taken seriously by others or, at times, haphazardly done. Without this, a keto diet can easily flush down the toilet with no effects at all.
Side Effects of Keto Diet
Without a doubt, the benefits to reap from this unique diet are quite impressive. However, potential downsides can also be noted. For one, the popular “keto flu” can be an issue to handle at the beginning of this diet regime. Headaches, fatigue and sometimes dizziness with bouts of nausea can be evident when shifting to a high-fat, very-low-carb diet. Potential risks like kidney stones, gastrointestinal distress, and vitamin deficiency can also be evident. The key is to stay well-hydrated and to create a well-planned diet that includes all nutrient bases.
Bottom line
It is imperative to learn about Keto diet for beginners before diving into the regimen. Long-term safety is essential in all forms of dietary regimen and something as serious as shifting a normal diet can deliver certain risks when not planned accordingly. Try to consult with your physician before going into the Keto diet or any diet for that matter to prevent complications.
