The ketogenic diet, or Keto for short, is quickly gaining popularity in the health and weight-loss world. The unique diet is based on reducing carbohydrates and increasing fat intake, thereby depriving the body of its main energy source: glucose. In turn, your body enters a state of ketosis, which occurs naturally when carbohydrate intake is low. Consequently, the body must use stored fat or fat from food sources for energy.
What Are the Benefits of Keto?
Going on a Keto diet comes with several benefits, including:
- Weight loss – Keto efficiently promotes fat burning and decreases appetite, making it an effective diet for short-term weight loss.
- Better cognitive performance – research has shown that with keto, our brains can work better due to increased alertness and clarity of thought.
- Reduced inflammation – the high fat content of the keto diet helps reduce inflammation in the body, thus aiding in healing and reducing the risk for chronic diseases.
- Decrease in Type 2 diabetes risk – high-carb diets make it easier for our bodies to store blood sugar, putting us at risk for developing diabetes. Keto helps stabilize blood sugar levels and decreases the risk of developing diabetes.
- Improved energy levels – keto provides a steady supply of energy from both fat and ketones to help you throughout the day.
- Better heart health – the keto diet helps reduce cholesterol and triglyceride levels, improving cardiovascular health.
How to Start a Keto Diet
To start a Keto diet, first you will need to make sure you’re getting enough fat and protein in your diet. This means eating more fatty fish, eggs, avocados, nuts, seeds, and even cheese. This is the main energy source for Keto. You’ll also need to reduce your carbohydrate intake drastically, including bread, rice, pasta, and starchy vegetables. You should also avoid added sugars, fruits, and anything processed.
Once you have your macronutrient intake under control, you will need to start tracking your food intake to make sure you are hitting your goals. Using an app or online tracker can be an effective way to track your daily food intake. You’ll also want to make sure you’re drinking enough water to avoid dehydration and optimizing nutrient intake through supplementation.
The Keto diet is rapidly gaining popularity as an effective way to lose weight and improve overall health. With its high fat, low carbohydrate approach, Keto may be the perfect diet to kick-start your healthy lifestyle. With the right effort and knowledge, you can reap the amazing health benefits of this popular low-carb diet!