What Do You Know About Keto Diet?
What is Keto Diet?
Research reveals that most Taekwondo athletes try to lose weight using odd methods before a competition. What follows is that they compete under conditions of added physical strength than their lower weight counterparts.
Short-term weight loss methods used by these athletes include vomiting, sauna, the use of diuretics, and excessive exercise. They also wear clothes that trigger perspiration.
However, such methods can have a negative impact on the health of these athletes. They reduce immunity to cause circulatory, respiratory, renal and thermoregulatory function. They also result in a homeostatic imbalance.
There is an alternative to losing weight in a safer way. This consists of a diet that has been around for decades and is gaining significant attention. Especially for people who desire to lose weight.
A keto diet is a low-carb and high-fat diet. You trick your body into utilizing its stored fat as the key source of energy instead of carbohydrates. It is the most common method of losing weight fast and efficiently. An ideal keto diet entails up to 80% fats, 25% proteins, and 10% carbohydrates.
Sample Keto Diet
Ketogenic Diet Explained
For the body to reach the ketogenic state, you must consume a rich-fat diet and low protein with little or no carbohydrates. But what is keto diet if you must consume so much fat? Here you’re probably already wondering whether the doctors have been lying to you about staying healthy.
It is believed that fat intake causes coronary health problems. On the contrary, saturated fat is necessary for the body to fight the onset of diabetes and obesity.
The fat in your blood is produced from sugar by the liver. The sugar in your diet is converted to fat. And absorbed into the blood. That sugar is otherwise referred to as triglycerides.
Ketosis is the state the body enters when it fully depending on fats for energy. After the expulsion of unhealthy fats and sugars, the body runs on healthy fats as fuel. Ketosis presents numerous possible benefits linked to weight loss. There is also the benefit of increased performance and health.
However, excessive ketosis can become awfully dangerous in certain situations. Type 1 diabetes combined with ketosis can be life-threatening. However, for people suffering from type 2 diabetes, ketosis can be very beneficial.
What’s a keto diet secret to driving the body into a full metabolic condition of ketosis?
It is a rapid energy source. Here, glucose generated from carbs gets extremely reduced. The body is forced to find optional energy sources. It then begins to burn fuel (fat) to produce greater amounts of ketones responsible for energy metabolism. To achieve a full state of ketosis and keep it that way as the body generates ketones you need to consume more of dietary sources of fat. This helps to generate the required 75% of calories.
Without glucose and carbs, your body utilizes fat from your diet and then stored in fat cells to keep it functioning. This means a quick and reliable weight loss.
- What is keto diet? Consuming unprocessed whole meals
Unprocessed whole meals reverse or prevent symptoms linked to poor health. It is a recommended method for the keto diet. A large intake of calories should come from whole ketogenic meals. They should be healthy and have a high-fat content. Such foods include coconut oil, olive oil, pastured eggs, grass-fed meat, ghee, nuts, and avocado.
Processed foods should be avoided. Foods such as bacon, meat from farm-raised animals, farm-raised fish and refined vegetable oils contain high-fat content. They may pose adverse health risks.
- What is keto diet? Eating non-starchy vegetables
You'll only be successful at weight loss if consume a lot of green vegetables. And they should be non-starchy. Such vegetables are a source of essential minerals, vitamins, antioxidants, and fiber.
Starchy vegetables such as beets, potatoes, and squash should be avoided. They make it difficult to stay in ketosis.
- What is keto diet? Consuming less Protein.
Most people who’ve followed other low-carb diets failed due to too much protein consumption. The keto diet differs from other low-carb diets because it incorporates more fat and fewer proteins.
This diet ensures you consume proteins. But in moderation. The right content of macronutrients ensures the body achieves a full state of ketosis. Your body will produce ketones to make you feel good both mentally and physically. As you drastically reduce your carbohydrates intake. A high protein consumption may cause the excess protein to be converted to glucose.
There is another better explanation. When proteins are metabolized to produce energy, they create nitrogen. To strip a nitrogen atom off amino acids leaves a carbohydrate. Hence, pollution converts nitrogen atoms into ammonia and urea. The excretion of these wastes strains your kidney. Normally, a normal kidney is able to not more than 3g/kg LBM of protein.
When proteins are metabolized, insulin shoots up. It may not be as much as carbohydrates. But it’s still a significant amount. It’s therefore important to avoid excess proteins at all cost. It can hinder the effectiveness of the keto diet and your ability to achieve a state of ketosis.
- What is keto diet? Plenty of Water
A keto diet should involve the consumption of enough electrolytes. Herbal tea, fresh vegetable juice, green tea, organic coffee, and bone broth are hydrating liquids.
You’ll need to consume enough electrolytes. This include, Himalayan pink salt or sea salt. This helps to acquire magnesium and potassium. They aid with cellular, digestion and muscular functions. In addition to improving the quality of energy, sleep, and mood.
What is keto diet energy levels?
You’re probably wondering how exercise is possible since carbs are absent. The high-fat content in your diet makes you feel full. It is also a good energy source. The best plan is to have a fatty meal 2-3 hours prior to exercise. It will provide you with enough energy throughout your workout session.
The secret lies in getting fast absorption and blood flow. There is absolutely no problem with slowing your body functions down before exercise. This allows your body to access a slow digesting source of energy.
Keto Diet Results
Most people find the keto diet as the most difficult method of weight loss. They are hardly able to get through the first few days. They are the worst part of this whole dieting experience. You may experience flu.
This flu is the body’s natural reaction when shifting to fat for energy instead of glucose. It is an experience that is quite similar to withdrawal from drugs. Or addictive substances. You may experience such flu during the first few days of the diet.
Drowsiness, pain, nausea, dizziness, and migraines are also symptoms of the keto flu. This experience makes most people want to quit. And in other cases, people fail to get through with the diet. It is important to remember that the keto flu is a common experience for everyone during the first stages. It is also the hardest stage.
To get through this flu, you may utilize a few remedies. This includes drinking water, resting more, taking electrolyte supplements and consuming meat. Therefore, as the body forgets the typical everyday diet, the keto flu becomes an unfortunate result.
A rash could be another symptom of the keto diet. Also referred to as the ‘keto rash'. It is a yeast that survives on your skin. While fading off, Candida forms an itchy rash. But it doesn’t last for long.
Any topical cream like hydrocortisone or calamine lotion can be used to treat or manage the symptoms.
Who Should Not Take The Keto Diet?
People who have a history of diabetes, kidney and liver diseases, genetic defects, eating disorders and pregnant or nursing women. The keto diet is considered to be safe and healthy but can have dangerous effects on these people.
Anyone can accomplish the keto diet but with enough effort and persistence. Also, a number of body functions can be moderated naturally with the keto diet. Unhealthy conditions such as blood sugar, inflammation, and diabetes can be stabilized with the keto diet. Hence, if you are a victim of such health problems, a keto diet will not disappoint you.
© 2019 Vyonne Odwesh