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What You Need to Know Before Starting a Keto Diet

If you follow celebrities or fashion at all, you may think the ketogenic diet is the latest and greatest way to lose weight fast. And while it’s true that keto is surging in popularity right now, that doesn’t mean it’s right for everyone. In fact, most Americans should not go on a ketogenic diet. Ketogenic diets are challenging to maintain and should be done under the supervision of a doctor. This article will explain what a ketogenic diet is and if it’s right for you. We also cover the pros and cons of this high-fat eating plan, what you can eat, potential side effects, and more.

By R.c van breePublished about a year ago 4 min read
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What Is a Keto Diet?

A ketogenic diet is a very low-carb diet that changes the metabolism of your body. The goal is to get your body to use fat as its main source of energy instead of glucose (sugar) from carbohydrates. This process is called ketosis, and it happens when your body is starved of carbohydrates and glycogen (the main source of energy for muscles and the brain). The body then releases chemicals that break down fat and make it usable as energy. Basically, your body turns fat into fuel.

How Does a Keto Diet Work?

When you’re on a ketogenic diet, your energy comes from burning fat. Unlike when you’re eating a high-carb diet and your body uses glucose as energy. Your body burns fat for energy in two phases. In the first phase, called the “fat-burning” phase, your liver converts fat into molecules called ketones. During the “ketosis” phase, your body breaks down fat for energy and uses the ketones released during the first phase as fuel. This process requires eating a diet low in carbohydrates and high in healthy fats.

Benefits of a Keto Diet

There are both immediate and long-term benefits to following a ketogenic diet. Some of these benefits include: - Increased energy and focus - This is due to the metabolic effects of ketosis and a reduction in blood sugar. - Weight loss - Studies show ketogenic diets are a powerful tool in reducing excess body fat. - Better cholesterol levels - Research shows ketogenic diets can reduce LDL (bad) cholesterol levels and increase HDL (good) cholesterol levels. - Improved mental health - Ketogenic diets have been shown to improve symptoms in those with mental disorders like schizophrenia. - Better sleep - Studies show ketogenic diets can improve the quality of sleep in some individuals. - Improved athletic performance - Athletes have reported improvements in things like maximum oxygen uptake, muscle glycogen levels, and endurance.

Side Effects of a Keto Diet

A ketogenic diet has many short-term and long-term side effects that you should be aware of before starting. Some of these include: - Increased risk of infections - With less glucose available for your immune system, you’re more susceptible to infections. - Gastrointestinal issues - Fluctuating blood sugar levels are bound to upset your tummy. - Constipation - A lack of fiber in your diet can cause constipation. - Bad breath - Excess ketones can cause a fishy smell in your breath. - Poor athletic performance - If you’re following a ketogenic diet for sports performance, you’re doing it wrong. - Poor cognitive function - If your diet is low in nutrients and high in fat, your brain power will suffer. - Weight regain - Restricting carbohydrates can lead to weight regain when you resume a normal diet.

Who Should Not Go on a Keto Diet?

If you have a medical condition, are pregnant or breastfeeding, are under the age of 18, or are following a ketogenic diet for sports performance, you should not go on a ketogenic diet. A ketogenic diet is not suitable for people with type 1 diabetes, certain types of diabetes that occur at a young age, or people with type 2 diabetes who are not taking insulin. You should also avoid following a ketogenic diet if you have a history of eating disorders, are breastfeeding, have gastrointestinal issues like irritable bowel syndrome, or have a history of kidney stones.

How to Start a Ketogenic Diet

A ketogenic diet is not a typical diet and should not be followed long-term. If you decide to follow this eating plan, you should be prepared to work with a registered dietician who can help you manage the diet. A ketogenic diet can be difficult to follow, especially at the beginning. Here are some tips to help you succeed: - Educate yourself on the ketogenic diet by reading books and articles on the topic. - Find a friend to go keto with. Having a support system while following a new diet is helpful. - Follow a meal plan to avoid overeating. - Drink lots of water to stay hydrated. - Get plenty of sleep to promote better health. - Stay active throughout the day to avoid sitting for long periods of time.

Bottom line

A ketogenic diet has many health benefits, but it’s not right for everyone. Those who should avoid this diet include people with certain medical conditions, people who are pregnant or breastfeeding, and people who want to maintain a healthy lifestyle. A healthy way to lose weight is by eating a balanced diet, getting plenty of exercise, and limiting your caloric intake if needed.

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