If you’re trying to lose weight, there are plenty of diets out there that claim to be the magic bullet you’ve been waiting for. However, the ketogenic diet might just be one of the best options on the market today – and we’re here to tell you everything you need to know about it! Here are some of the most important facts about this low-carb high-fat eating style so you can finally get in shape!
What is the Ketogenic Diet?
If you are looking to lose weight, lower your carbohydrate intake and/or increase your fat intake, you might be considering a ketogenic diet. Ketogenic diets are characterized by high fat and low carb consumption. Typically, people start keto to lose weight and control blood sugar levels. It is also used as a treatment for chronic conditions like epilepsy or Alzheimer’s disease. If you have been on keto for a while, chances are you will be able to answer most of these questions. However, if you’re new to keto or if you haven’t done it before, here are ten things that need explanation
How Does It Work?
Like many other diets, following a keto diet plan is meant to help you lose weight by carefully tracking your intake of carbs, protein and fat. It encourages eating high-fat foods, such as avocados and coconut oil, while cutting back on unhealthy carbs like processed grains. Adhering to these restrictions can help you shed unwanted pounds over time. Some research also suggests that following a low-carb diet could help reduce your risk of heart disease, diabetes and stroke by improving your cholesterol levels: Low-density lipoprotein (LDL) is considered bad cholesterol because it has been linked to cardiovascular issues; high-density lipoprotein (HDL) is considered good cholesterol because it helps keep those bad levels in check.
Benefits of the Keto Diet
The keto diet is low in carbs, high in fat and moderate in protein. It’s a good option for those who want to lose weight, but there are other reasons to follow it as well. According to proponents of keto, including followers of Paleo and Primal diets, you’ll experience several benefits like clearer thinking, better sleep and increased energy levels. Diets that help manage or prevent diabetes are also believed to benefit from following a ketogenic diet because it does not spike blood sugar levels. And people with epilepsy have been shown to reduce their medication by at least half when following a ketogenic diet.
How Long Does it Take to Get Results?
Most people will see results in about four weeks. However, it can take up to three months for some people and depending on what your goals are, you may need to stick with it a little longer. If losing fat is your goal, then it will probably take around 90 days before you reach your goal weight. To get used to how your body is going to react and feel when you’re running keto, make sure that you’re eating a lot of fat. This is so that those initial side effects don’t scare you off from sticking with it long enough for those positive changes to happen.
Who Should Avoid the Ketogenic Diet?
People with kidney issues or those who are prone to developing kidney stones should probably avoid following a ketogenic diet, as it could put extra strain on their kidneys. If you have Type I diabetes, you can follow a ketogenic diet to control your blood sugar, but you will have to monitor your blood glucose levels more often than someone without diabetes. A ketogenic diet might not be safe for women who are pregnant or breastfeeding either. Before making any changes to your lifestyle, check with your doctor first.
Caveats & Considerations
If you’re eating a well-rounded keto diet, then you should have a balanced intake of proteins, fats, and carbs at each meal (with no food groups entirely off limits). But at some point—whether you’re starting out or looking to get more serious about keto—you may want to dig deeper into your macros. Just know that there are no hard and fast rules when it comes to low-carb dieting. It depends on what works best for your body and how much effort you want to put in, says Spano. Here are a few ways to gauge whether tracking is right for you