It is no secret that diets and food habits are on the rise. More people than ever are choosing to go keto, which stands for “ketogenic”. If you are reading this, I assume you are interested in knowing more about it. There are several different theories as to why people have turned to keto, but perhaps the most popular reason is simply because it works. According to research, following a keto diet can help reduce your cholesterol levels and blood pressure while providing you with more energy than you have had in years.
So, what is keto, and what do you need to know about it? Here is the lowdown.
What is Ketosis And How Does It Work?
Ketosis is the state of the body in which there is very low glucose (sugar) in the blood and a high amount of ketone bodies. When your blood reaches this stage, it essentially becomes acidic or “keto”. Ketosis is essentially a metabolic state where fat is burned instead of sugar for energy. Your body is no longer dependent on sugar, which is often found in abundance in unhealthy food and drink. Therefore, when you are in ketosis, you are in a state of nutritional ketosis.
If your body is unable to produce enough ketone bodies, it will begin to consume them from your fat stores. Ketones are slightly soluble in water, which means they will be easily absorbed by the body. For this reason, consuming too much sugar, even in the form of fruit, can cause problems when you are already in ketosis. A dangerous condition called “sugar intoxication” can occur if you consume too much sugar while in ketosis. Eating too much sugar or carbs in general will raise your insulin levels, which can then cause even more fat to be stored by your body. This is why it’s important not to indulge in these foods when you are in ketosis.
Is This Type Of Diets Perfect For Everyone?
While the keto diet has been proven to be fairly effective for most, it is not without its flaws. For instance, if you have any medical conditions such as diabetes or heart disease, you may want to consider talking to your doctor before trying this type of diet. The keto diet is not recommended for children or teenagers, as they may be in the stage of their life where weight gain is a major concern. It is also not ideal for pregnant or breastfeeding women, as excessive sugar can cause a range of problems for your baby. Lastly, if you are trying to get into shape, the high amount of fat in the keto diet can make it difficult for you to reach your goal weight. The keto diet is not a weight loss diet, but rather a dietary change diet meant to help you improve the way you look and feel.
Despite these caveats, the keto diet has been proven to be one of the most effective and popular diets in modern history. Because it requires you to limit carbohydrates and eat more fats, it is often touted as the “polar opposite” of the traditional dietary approach of “eating clean”. In other words, while the former may advocate for less junk food and more fruits and vegetables, this may be the complete opposite of what you should be eating. The keto diet makes it easier for your body to regulate and process calories, which can in turn lead to weight loss. This is because when your body is lacking in glucose, it will turn to fat stores for fuel. As a result, you may lose weight without having to closely monitor your calorie intake or go through any major dieting regimen.
When you are in ketosis, your body is not dependent on sugar for energy. Instead, your body turns to amino acids from protein for energy. As a result, the keto diet can be effective for those who suffer from sugar cravings (a problem known as “carbohydrate craving syndrome”), as it offers low glycemic (sugar) index foods. This is important to note, as the way your body processes and interacts with sugar can also influence the way you experience keto. For some, it may be as easy as switching to a new diet and quitting smoking, while for others it could mean overcoming a lifelong issue with binge eating. The keto diet is not for everyone, and it certainly requires some level of dedication and commitment, but once you realize its potential, it is well worth the effort.
What are the Main Nutritional Benefits of the Keto Diet?
Thanks to its high fat and low carb content, the keto diet can provide a host of health benefits. There are several popular theories as to why the keto diet is so effective, but perhaps the most well-known one is that it forces your body into using its fat stores for fuel rather than its sugar ones. When your body runs out of sugar, it starts to break down fat and protein for energy, which can put your health at risk. However, when your body is relying on fats for fuel, it is more stable and efficient at generating energy. This may help explain the keto diet’s popularity in recent years and decades.
Another theory behind the effectiveness of the keto diet is that when your body is deprived of sugar, it will turn to your fat stores for fuel. This may help to explain why some people lose weight on the diet, as they are not as sensitive to calories as they would be if they were eating a more traditional diet. The keto diet has been found to increase energy levels in those who suffer from low energy levels, which can make a significant difference when you are already facing a hard day. The high fat content of the diet may also help your body to be more resistant to illness and disease. There is also preliminary research that suggests the keto diet may improve mental health and cognitive function.
Can You Follow the Keto Diet Without Going Keto?
If you are already in ketosis, it is relatively easy to continue following a keto diet. The main thing you need to do is make sure you stay within your carbohydrate limit, which for most people will be around 45-60 grams of carbs per day. You can easily achieve this by simply monitoring your carbohydrates closely and avoiding processed foods and refined sugars. This can also mean cutting out potatoes, as they are high in carbs, or at least keeping them to a minimum. You may also want to try supplementing with a low carb vitamin C drink to help maintain healthy blood sugar levels. The bottom line is that while you are in ketosis, you can eat what you want as long as you follow the guidelines for eating in a ketogenic state. In the event that you want to eat a bit more than what is recommended, you can simply bring your blood sugar back down with an extra portion of potatoes or another high-carbohydrate food. Remember though that too much sugar will only cause you problems, so monitor what you are eating and try to stay within the suggested guidelines.
What Special Equipment Do You Need To Follow The Keto Diet?
If you decide to follow a keto diet, you will need to make a few simple changes to your daily routine. You will need to ensure you have all the necessary equipment to maintain your ketone levels, which may include:
- A weighing scale
- A urine ketone test stick
- An insulin pump (for those with diabetes)
- A protein shake (for those with kidney disease)
- A multivitamin pill
- A high intensity cardio workout routine (for those trying to lose weight)
- A pool or an outdoor space (for those who want to continue swimming during their diet)
- A refrigerator (for those who want to keep their ketones in stock)
- A freezer (for those who want to ensure their ketones stay fresh)
- A cooking range (for those who want to prepare their own meals)
- A shower cabinet (to keep clean)
It is also important to note that while the keto diet is fairly easy to follow, it is still a diet and therefore requires you to be mindful of what you are putting into your body. Ensure that you familiarize yourself with the foods that are allowed on the diet and avoid anything that is not on the list. This will help you keep to the diet and reduce the risk of any nutritional deficiencies that may occur. The keto diet is not a “one-size fits all” solution and requires a bit of research to figure out what foods work best for you. Nonetheless, once you are aware of its basic guidelines, anyone can easily follow it.