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Keto diet for beginners

Keto diet for beginners

People often get interested in weight-loss diets and want such eating plans that are easy to follow. The keto diet is one of those! It is characterized by high fat and low carbohydrate intake. That means you can eat lots of nuts and other full fat foods! This type of diet can improve your health and help you lose weight. There may even be benefits to ketogenic diets for people with diabetes, cancer, and epilepsy.

People often wonder what is the keto diet? Is it has any health benefits? Is weight loss in keto diet possible? Does it have any side effects? 

This article aims to explain what is the keto diet, how it can help you lose weight, and what are the health benefits and side effects. If you interested to learn about Diet Soft Drink please click here.

Here is a beginners’ guide to the keto diet.

What is the keto diet?

The Keto diet is a very low carbohydrate, high-fat diet with many similarities to the Atkins diet and the low carb diet. Carbohydrate intake is significantly reduced and replaced with fat in the keto diet process. Reducing your carb intake causes your body to enter a state of ketosis. 

Ketones convert fat into energy with amazing efficiency. In addition, it produces ketones in the liver, which supply energy to the brain. The ketogenic diet reduces blood sugar and insulin levels in a significant way. This, coupled with the increased ketones, may have health benefits.

Weight loss in keto diet

Ketogenic diets are effective at losing weight and lowering the risk of disease. According to research, the keto diet may help people lose weight in the same way as a low-fat diet. Moreover, the diet is so filling that you don’t have to track your calorie intake or count calories.

The results of one review of thirteen studies indicated that following a very low carb, the ketogenic diet might be more effective for long-term weight loss than following a low-fat diet. On average, people following the keto diet lost 2 pounds (0.9 kg) more than those following a low-fat diet.

In addition to this, it also contributed to a reduction in diastolic blood pressure and triglycerides. According to another study of 34 older adults, people who followed a ketogenic diet for eight weeks lost 5 times more body fat than those who followed a low-fat diet.

Furthermore, the increased ketones lowered blood sugar levels, and improved insulin sensitivity might also contribute to weight loss.

Keto health benefits

Initially, the ketogenic diet was developed to treat neurological diseases, such as epilepsy.

Several studies have shown the diet can benefit a wide variety of health conditions, including:

  • Heart disease: The ketogenic diet improves various risk factors, such as body fat, HDL (good) cholesterol, blood pressure, and blood sugar levels.
  • Cancer: The diet may help slow tumour growth, making it an additional cancer treatment. 
  • Alzheimer’s disease: Ketogenic diets are effective at slowing Alzheimer’s disease progression and reducing symptoms.
  • Epilepsy: Studies have shown that ketogenic diets can significantly reduce seizures in epileptic children.
  • Parkinson’s disease: A study found that dietary changes helped reduce Parkinson’s symptoms, but more research is needed.
  • Polycystic ovary syndrome: A ketogenic diet may reduce insulin levels, which might contribute to the condition.
  • Brain injuries: Studies suggest that diet might improve outcomes after traumatic brain injury.

It is very important to note that much of this research is far from conclusive.

Side effects and ways to minimize them

For most healthy people, the ketogenic diet is generally safe. However, you may experience some side effects at first while your body adjusts. Keto flu is sometimes referred to as anecdotal evidence of these effects. According to those on the eating plan, it usually passes within a few days.

In addition to diarrhea, constipation, and vomiting, keto flu symptoms are reported. However, the following symptoms are less common:

  • Mental and physical fatigue
  • sleep issues
  • increased hunger
  • nausea
  • digestive discomfort

If you want to minimize this, you might want to try a regular low carb diet for the first few weeks before you completely eliminate carbs.

The bottom line

Ketogenic diets are great for people who:

  • have diabetes
  • are overweight
  • are looking to enhance their metabolic health

You may not want to use it if you want to add a large amount of muscle or weight.

It may not be sustainable depending on a person’s lifestyle and preferences. Decide if a ketogenic diet is proper for you by discussing your eating plan and goals with your doctor.