The ketogenic diet (keto) has gained popularity as an effective method of losing weight and improving health. It is based on a drastic reduction in carbohydrate intake and an increase in fat intake, which leads to a state of ketosis, in which the body burns fat as its main source of energy.
How does the ketogenic diet affect the body?
The ketogenic diet has several key effects on the body that can be beneficial for health and achieving certain goals. Here are the 7 main effects of the keto diet on the body:
- State of ketosis: The ketogenic diet leads the body to a state called ketosis. This is the process by which the body burns fat as its main energy source instead of carbohydrates. In this state, the liver produces so-called ketones, which are used by the brain and other organs to meet energy needs.
- Weight Loss: One of the main reasons for the popularity of the keto diet is its effectiveness for weight loss. By burning fat as your main source of energy, the keto diet can help you reduce fat and lose weight. In addition, the keto diet increases feelings of fullness, which can help reduce calorie intake.
- Stabilization of blood sugar levels: A ketogenic diet due to its low carbohydrate intake can help stabilize blood sugar levels. This is especially useful for people with type 2 diabetes or insulin resistance.
- Increased triglyceride and cholesterol levels: Some studies have shown that the keto diet can help lower triglyceride levels and increase good HDL cholesterol, which contributes to an improved lipid profile.
- Improvement of inflammation: The keto diet can also help reduce inflammation in the body. Some studies suggest that this diet can lower levels of inflammatory markers, which is good for heart and immune system health.
- Reducing hungerQuestioner: Many people who follow a ketogenic diet find that their hunger decreases. This can help you stick to your diet and reduce snacking between meals.
- Improving physical performance: In some cases, after the body adapts to a ketogenic diet, there may be an improvement in physical performance. This is due to the effective burning of fat as fuel during physical activity.
How to start a ketogenic diet?
We present starting a ketogenic diet in 10 easy steps.
1. Think carefully about whether this diet is right for you!
The first and most important step! Think three times before you start implementing this style of eating, in fact think three times before jumping on your head in any diet. Do you have type 1 diabetes? Sick or weakened kidneys? Are you pregnant or breastfeeding? Do you have a deficiency of the enzyme succinate dehydrogenase (BHPD)? Metabolic disorders? Digestive problems? Predisposition to eating disorders? Turn back. The ketogenic diet isn't for you. Before starting a keto diet, it's worth taking some time to do at least basic research and consider consulting your doctor.
2. Understand the rules-what is not allowed to eat?
First, understand what the keto diet is and what it is related to. This diet is based on consuming about 70-80% of calories from fat, 15-25% from protein, and only 5-10% from carbohydrates. In practice? You will need to say goodbye to some productsfor example, bread or bananas. Do you have a sweet tooth? It's going to hurt. However, a ketogenic diet can have a very beneficial effect on the body. If used incorrectly, this can create a big mess.
3. Plan your meals and check what foods you can eat
Meal planning is a key component of success on the ketogenic diet. Prepare it list of foods you can eat and which should be avoided. Make a varied menu that includes fatty fish, meat, poultry, eggs, low-carb vegetables, nuts and seeds, and high-fat dairy products. Make sure that your meals are well balanced to provide the body with all the necessary nutrients. It is very important.
4. Increase your carb intake gradually!
It's time to gradually reduce your carb intake. Gradually. Especially if you've had a lot of them in your diet so far. Instead of cutting back dramatically, gradually limit your intake over several days or weeks to allow your body time to adjust to the new way of eating. You can start by reducing the amount of sweets, bread, pasta, rice, and potatoes in your diet.
5. Increase your fat intake
In the ketogenic diet, they form the basis of nutrition, so it is important to provide the body with enough of them. Choose whole-fat sources such as vegetable oils, butter, olive oil, oily fish, avocados, nuts, and seeds. Try to avoid trans fats and seasoned fats, which are found in some processed foods. The same applies to various fast food ointments.
6. Control your protein intake
Consuming enough protein is important on a ketogenic diet, but overconsumption can lead to breaking out of ketosis. Therefore, it is important to monitor the amount of protein consumed and choose the right sources, such as meat, poultry, fish, and eggs.
7. Start drinking more water
During a ketogenic diet, your body can lose more water than with a traditional diet, so it's important to drink enough water every day. Drinking enough water will help maintain proper electrolyte balance and prevent dehydration.
8. Start moving
Regular physical activity helps burn fat and improves the overall performance of the body. Choose an activity that you like and add it to your schedule.
9. Look at yourself
Monitoring your progress on the ketogenic diet is essential to see if you are meeting your goals. Keep track of your weight, energy levels, fitness, and well-being. If you feel that something is wrong, go back to the first step. And consult your doctor.
10. Make sure your diet is properly balanced
In addition to the macronutrient balance, it's also important to keep track of the right amount of trace elements, such as vitamins, minerals, and fiber, in a keto diet.
In conclusion, starting a ketogenic diet can be a revolutionary step towards improving your health and achieving your weight loss goals. If you decide on such a way of eating, then do it responsibly. Plan your meals, gradually reduce carbs, consume enough fat and protein, be physically active, keep an eye on the right amount of water, and monitor your progress. Remember that every body is different, so it's important to find your own balance and adapt your diet to your individual health needs and goals. Do not hesitate to seek help from a dietitian or doctor.