The Ultimate Guide to the Keto Diet

A keto diet is an eating plan that focuses on foods that provide a lot of healthful fats, adequate amounts of protein, and very few carbohydrates. The goal is to get more calories from fat than from carbs.

The diet works by depleting the body of its sugar reserves. As a result, it will start to break down fat for energy. This results in the production of molecules called ketones that the body uses for fuel. When the body burns fats, it can also lead to weight loss.

There are several types of keto diet, including the Standard Ketogenic Diet and the Cyclical Ketogenic Diet.

In this article, we explain the benefits of the keto diet, as well as its risks.

To get acces to a Keto Weight Loss program, click here

Helps with Weight Loss

The ketogenic diet helps with weight loss in several ways, including boosting metabolism and reducing appetite.

Ketogenic diets consist of foods that fill a person up and reduce hunger-stimulating hormones. In 13 different randomized controlled trials, researchers found that people following ketogenic diets lost 2 pounds (lbs) more than those following low fat diets over 1 year.

Similarly, another review of 11 studies showed that people following a ketogenic diet lost 5 lbs more than those following low-fat diets after 6 months.

To get acces to a Keto Weight Loss program, click here

Improves Heart Health

Evidence shows that eating healthful fats such as avocados and nuts, instead of less healthful fats, such as pork rinds or sausages, can help improve heart health by reducing cholesterol.

A 2017 review of studies of animals and humans on a keto diet showed that some people experienced a significant drop in levels of total cholesterol, low-density lipoprotein (LDL), or bad cholesterol, and triglycerides, and an increase in high-density lipoprotein (HDL), or “good” cholesterol.

High levels of cholesterol can increase the risk of cardiovascular disease. A keto diet’s reducing effect on cholesterol may, therefore, reduce a person’s risk of heart complications.

However, the review concluded that the positive effects of the diet on heart health depend on diet quality. Therefore, it’s important to eat healthful, nutritionally balanced food while following the keto diet.

To get acces to a Keto Weight Loss program, click here

To get acces to a Keto Weight Loss program, click here

Potential Risks

The ketogenic diet may have a range of health benefits. However, staying on the ketogenic diet long-term can have an adverse effectTrusted Source on health, including an increased risk of the following health problems:

• kidney stones
• excess protein in the blood
• mineral and vitamin deficiencies
• a build up of fat in the liver

The keto diet can cause adverse side effects that many people know as keto flu. These adverse effects may include:

• constipation
• fatigue
• low blood sugar
• nausea
• vomiting
• headaches
• a low tolerance for exercise

These symptoms are especially common at the beginning of the diet as the body adjusts to its new energy source.

Some populations should avoid the keto diet, including:

• people with diabetes who are insulin-dependent
• people who have eating disorders
• those with kidney disease or pancreatitis
• women during pregnancy and breastfeeding

To get acces to a Keto Weight Loss program, click here

How should you approach Keto?

It is important to discuss any intended diet plan with a doctor, dietitian, or trusted healthcare provider, especially for people who are trying to manage a health problem or disease.

People looking to start the keto diet should seek consultation with a doctor and check if they have diabetes, hypoglycemia, heart disease, or any other health conditions to ensure the keto diet is a safe eating pattern.

Keep in mind that studies on the long-term benefits of the ketogenic diet are lacking. It is unclear whether maintaining this diet over more extended periods is more beneficial than less restrictive healthful eating patterns.

A ketogenic diet restricts or severely limits carbohydrates. However, some carbohydrates provide health benefits. For a less restrictive dietary approach, people should consume a diet that includes a variety of nutrient-dense, fibrous carbs, such as fruits and vegetables, alongside nutritious protein sources, and healthful fats.