The Keto diet has been gaining popularity in many Western countries for some time now. You have probably heard of it, or may have read a little about it, or may have even tried it yourself. Anyway, here are ten things you need to know about the Keto diet.
- What is Keto?
The Keto diet is an eating program with a very low concentration of carbohydrates. It focuses on transforming fats into energy. The main foods consumed in this diet are rich on proteins – but do not include fresh milk.
This is the name of the metabolic state this diet aims to achieve. When in ketogenic state, the body supplies itself with energy from a high concentration of ketone bodies in the blood. This is opposed to the metabolic state of glycolysis we are usually in. Glycolysis means that the glucose in the blood provides the required energy for the body. Glucose is mainly produced through carbohydrates – so ceasing the intake of carbohydrates means that there is no more glucose created. In this case the liver starts transforming fat into ketons. This is what it means to enter a metabolic state of kitosis. Ketosis means that the body metabolizes fat very fast in order to produce ketons, which it later uses for energy. Furthermore, as the level of insulin in your body drops, you start to burn off fats even quicker.
- How long do you have to wait before entering a state of ketosis?
It normally takes about a week or two for your body to enter this state. Furthermore, there are some symptoms you can recognize it by. They include lack of hunger, getting satiated faster, frequent need of urinating and dryness of the mouth.
- What you need to do, in order for your liver to start creating ketons?
There are a few things you need to do in order to start this process. First off, you need to increase your fat consumption, as they will be the primary source of energy for your new metabolic state. After that, minimize the intake of carbohydrates – they should be less than ten percent of your regular intake, or, in other words, thirty to about a hundred grams per day.
As you will soon experience dryness of your mouth, you need to increase your water consumption. The normal intake of water for a regular human being is about two liters per day – you’re going to want to double that, going for up to four liters per day.
Furthermore, you’re going to have to take up a sport – this will make your body need more energy and will jumpstart the process of transforming fats to ketons. Oh, and don’t forget to limit your daily meals. One or two per day should be enough.
- Types of Keto diet
There are three types of Keto diet, focused on three different groups of people. The first group is composed of athletes – and the type of Keto diet they will benefit most from is called a standard Keto diet. It focuses on leaving carbohydrates off of your meal for a long period of time.
The second group contains people that work under constant stress. The type of Keto diet recommended for them is called “Targeted”. In order for it to work, it requires a small amount of carbohydrates eaten before every practice session – and what’s important is that the consumed carbohydrates are less than these you’re about to burn.
The third and final group contains people who do power lifting – or any kind of highly active life. It is based off of alternating between eating foods, containing low or high carbohydrates. Many factors determine the length of the intake of carbohydrates, which can be between nine hours and a couple of weeks.
- Benefits from Keto diet
The main benefit from the Keto diet is that it helps you get rid of more weight in less time. It helps you feel more satiated and also has a good effect on blood pressure and cholesterol.
Oh, and you should probably know that the weight you lose while on Keto diet does not return, should you return to glycolysis state.
- Possible side-effects from Keto
One of the most common side effects when starting Keto occurs during the phase of adapting your body to the new diet. It’s called Keto-virus, and has symptoms, similar to that of a normal virus – nausea, throwing up, constipation, increased heart rate, fatigue, swelling and so on. But you should know that these symptoms wear off in four to five days.
- What kind of people does Keto suit the most?
It’s mostly recommended to professional athletes and people, who wish to lose weight fast and keep the results.
- What kind of people shouldn’t undergo Keto?
There are some groups of people that are not recommended to undertake Keto. Those groups include people suffering from Type-1 diabetes; pregnant or breastfeeding; children under the age of seventeen – or old people; hypertonic patients; people with dysfunctions of their heart or kidneys.
Furthermore, the Keto diet is used to treat epilepsy – so people suffering from this condition would also benefit from the diet.
And here you are. This is the basics you need to know about Keto. If you’re interested in it, there is tons of detailed information online that you can check out. However, you can also speak to a professional doctor whether it is advisable for you to undergo it.