keto diet what to eat
The ketogenic, or keto, diet is one of the most popular diets right now. It involves drastically reducing carbs in favor of high-fat foods for the purpose of achieving a metabolic state called “ketosis.” Going into ketosis is reported to have numerous health benefits, from improved energy levels and increased mental clarity to enhanced weight loss and more.
What is the Keto Diet?
The ketogenic diet is a high-fat and low-carb diet that places the body in “ketosis.” This metabolic state indicates that the liver is producing ketone bodies, which are energy-rich chemical compounds used by cells in the absence of glucose. To reach ketosis, dieters need to reduce their daily carb intake to 20 to 30 grams a day, making it difficult to follow without careful meal planning.
Risks Associated With the Keto Diet
Before trying the keto diet, it is important to be aware of the potential health risks, especially for those with existing health conditions. Unmonitored keto dieting can lead to dehydration, kidney stones, gastrointestinal issues, and metabolic imbalances. It is important to talk to your doctor before making any drastic changes in your diet.
Benefits of the Keto Diet
When done properly, the ketogenic diet has numerous health benefits. Some of the most commonly reported are:
- Weight Loss – The keto diet has been shown to help people lose weight. This is due in part to the metabolic changes that occur in the absence of glucose as a source of energy.
- Improved Cognitive Function – People who are in ketosis often experience improved mental clarity and concentration. This is due to the additional sources of energy that ketones provide.
- Improved Energy Levels – With ketones as the main source of energy, people on the keto diet often experience improved energy levels throughout the day.
- Better Digestion – People who are in ketosis often experience better digestion due to the low-carb nature of the diet.
How to Get Started on the Keto Diet
If you’re interested in trying the ketogenic diet, the best way to get started is to consult with a nutritionist or dietitian. They can help plan your meals and make sure you’re getting the right amount of nutrition in your diet. It is also important to keep track of your progress by monitoring your blood sugar and ketone levels.
It is also important to make sure that you are consuming enough fat, as this is the main source of energy on the ketogenic diet. Make sure to include a variety of healthy foods in your meals and snacks, such as avocados, nuts, seeds, olive oil, and coconut oil. It is also important to limit your intake of processed foods and simple sugars.
The ketogenic diet has numerous potential health benefits, from improved energy levels and increased mental clarity to enhanced weight loss and more. However, it is important to be aware of the potential health risks, as unmonitored keto dieting can lead to dehydration, kidney stones, gastrointestinal issues, and metabolic imbalances. If you’re interested in trying the keto diet, the best way to get started is to consult with a nutritionist or dietitian.