What You Must Know Before You Go on a Keto Diet?

Thinking about jumping on the keto diet bandwagon? With its soaring popularity, you’ve likely heard friends or coworkers raving about their experiences with this low-carb, high-fat way of eating. But before you dive in headfirst, it’s important to understand what you’re signing up for. Here’s what you need to know about the ketogenic (keto) diet.

The Keto Diet

The basic principle of the keto diet is to drastically reduce your carbohydrate intake and replace it with healthy fats and moderate amounts of protein. By cutting carbs, your body enters a metabolic state called ketosis, where it starts burning fat for energy instead of glucose (from carbs). This fat-burning mode is what makes keto appealing for weight loss.
On the keto diet, you’ll be loading up on foods like:

● Meats (beef, chicken, pork, seafood)
● Eggs (perfect for a keto breakfast)
● Full-fat dairy (cheese, butter, heavy cream)
● Nuts and seeds

Arugula, asparagus, bell peppers, broccoli, Brussels sprouts, cauliflower, kale, mushrooms, spinach, and tomatoes are just a few of the many low-carb vegetable possibilities. These veggies also have other health benefits, such as antioxidants, satisfying fiber, and a lower risk of several chronic diseases.[1]

Also, fats that are good for you, like coconut, avocado, and olive oils are included.

While avoiding:
● Grains (bread, pasta, rice, cereal)
● Starchy veggies (potatoes, corn, peas)
● Fruit (except small portions of berries)
● Legumes (beans, lentils)
● Sugary foods and drinks
● Most alcoholic beverages

Essentially, you’ll be cutting out almost all sources of carbohydrates and fueling your body with fats and proteins instead. This drastic change in your eating habits can be quite challenging, so here are some key points to consider:

The “Keto Flu”

Many people experience symptoms like fatigue, headaches, and difficulty sleeping when they first start keto. This is known as the “keto flu” and is a result of your body adjusting to the new metabolic state. [2] It typically subsides within a week or two.

To stay in ketosis, you’ll need to meticulously track your macronutrient intake – keeping carbs extremely low (usually under 50g per day) while ensuring you’re consuming enough healthy fats and moderate protein.

It May Not Be for Everyone

The ketogenic diet might not be appropriate for everyone, even though it can be useful for managing some medical conditions and losing weight. Before trying keto, people with specific medical conditions should speak with a healthcare provider.

Low blood pressure, kidney stones, constipation, nutrient shortages, and an elevated risk of heart disease are all possible side effects of the ketogenic diet. Eating disorders or social isolation may also result from strict diets like the ketogenic diet. Individuals suffering from pancreatic, liver, thyroid, or gallbladder conditions should avoid keto.[5]

● According to a pilot study led by Stanford Medicine researchers, a ketogenic diet restores the metabolic health of patients with mental conditions such as schizophrenia or bipolar disorder and also improves their psychiatric conditions.[3]

● One of the primary reasons people try the keto diet is for weight loss. By drastically reducing carb intake and putting the body into ketosis, it becomes easier to burn stored body fat for energy. Several studies have shown the keto diet can lead to greater weight loss than low-fat diets.

● Higher protein intake in ketogenic diets helps with weight loss by increasing protein consumption. Your body turns fat and protein into carbs for energy, burning extra calories daily.

● Ketogenic diets make you feel full by positively affecting hunger hormones like leptin and ghrelin.[4]

● Improved insulin sensitivity from ketogenic diets helps better fuel utilization and boosts metabolism.[4]

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