Your Body on Keto:

The ketogenic diet is a special way to eat that greatly cuts the amount of carbs you eat while increasing the amount of fat you eat. The idea behind the plan is to make fats the body’s main source of energy instead of carbs.

The main source of energy in a normal diet comes from carbs. They break down into glucose, which the body’s cells then use for energy. The liver and muscles store any glucose that isn’t used right away. When you cut down on carbs a lot, as you do on the ketogenic diet, your body has to find another way to get energy.

The fats come into play here. When there aren’t enough carbs, the liver starts to turn fat into ketones, which are a type of molecule that the body’s cells can use for energy. This hormonal state, in which your body uses ketones for energy instead of glucose, is called ketosis, which is where the name “ketogenic diet” comes from.

Meat, fatty fish, eggs, cheese, butter, oils, nuts, and low-carb veggies are often eaten on a ketogenic diet. Most bread, spaghetti, sugar, milk, corn, beans, rice, and most fruits are foods you should avoid.

The ketogenic diet may sound easy, but it requires a big change in how you eat and how your body uses food. The goal is not just to cut back on carbs, but to get to a state called ketosis, in which your body burns fat instead of glucose for energy. It is a state that could have both benefits and risks, which we will talk about in the next parts.

What You Need to Know About the Ketogenic Diet

At its core, the ketogenic diet requires you to change the kinds of foods you usually eat in a big way. If you’re thinking about starting this diet, it’s important to know what it involves and how to get your body into a state of ketosis.

The ratioof macronutrients:

On a normal ketogenic diet, about 70–75% of your daily calories come from fats, 20% from proteins, and only 5–10% from carbohydrates. This means that most of your calories will come from fats and proteins and only a small amount from carbs.

Food Choice:

On a ketogenic diet, the foods you eat most often are high in fats and proteins and low in carbs. This includes meat, fatty fish, eggs, cheese, butter, oils, nuts, and veggies with few carbohydrates. On the other hand, you should stay away from carb-rich foods like bread, pasta, sugar, milk, corn, beans, rice, and most veggies.

The goal of the ketogenic diet is to get your body into a state called ketosis, in which it burns fat for energy instead of glucose. This doesn’t happen right away. Usually, it takes three to seven days of eating a low-carb, high-fat diet to get to this point. Some people use testing kits to look for ketones in their urine or blood. If ketones are found, it means that they have entered ketosis.

Possible Side Effects:

It’s not always easy to switch to a ketogenic diet. People often call the first few days of side effects like tiredness, headaches, irritability, and trouble concentrating the “keto flu.” Most of the time, these symptoms go away after a few days as your body gets used to using fat as fuel.

Long-Term Care:

Because the ketogenic diet is so strict, it can be hard to stay on it for a long time. Find a range of foods you like that fit into the macronutrient ratio so you don’t get bored and don’t miss out on any nutrients. Checking in with a doctor or nutritionist regularly can also help you make sure you’re getting the nutrients you need and dealing with any possible side effects.

The ketogenic diet is not the same for everyone. It might be good for some people, but it might also be bad for others. So, before you start, it’s important to do your study, talk to health professionals, and think about your own health and lifestyle. In the next parts, we’ll talk more about how the ketogenic diet might affect your body and health as a whole.

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Who Might Want to Try a Ketogenic Diet?

Researchers have looked at the ketogenic diet for a number of health problems, and it may help some groups of people. But it’s important to keep in mind that people respond to food in different ways, and what works for one person might not work for another.

Possible health benefits for people with certain health problems

Epilepsy:** The ketogenic diet was first made in the 1920s to help people with seizures. It has been shown to lower the number of seizures in some people, especially children, who don’t respond to traditional seizure medicines.

Diabetes:** Some people with type 2 diabetes may find that the ketogenic diet helps them control their blood sugar and use less diabetes medicine. But it’s very important to keep a close eye on blood sugar levels and change medications as needed with the help of a healthcare source. Obesity and Losing Weight: The ketogenic diet can help people lose a lot of weight quickly, which can be helpful for people who are overweight. But the long-term safety and effectiveness for weight loss are still being looked into.

Diseases of the nervous system: Due to its effects on brain metabolism, new research shows that the ketogenic diet might be helpful for other neurological diseases like Alzheimer’s, Parkinson’s, and some sleep disorders.

*Things to think about for different groups of people*

Athletes:** Some athletes, especially those who do endurance sports, may use a ketogenic diet to speed up the way their bodies break down fat. But players who play sports that require quick bursts of energy might not be able to do as well because the diet is low in carbs.

Older Adults: Older adults who are thinking about trying the ketogenic diet should be careful because they may be more likely to have nutrient deficits and lose bone mass if they follow this diet. Also, the effects on cholesterol levels and the health of the heart need to be closely watched.

Women who are pregnant or who are nursing: Because the ketogenic diet is so strict and can cause nutrient deficiencies, it’s usually not suggested for women who are pregnant or breastfeeding.

People with Certain Medical Conditions: People with pancreatitis, liver failure, problems of fat metabolism, certain metabolic disorders, or who have had their gallbladder removed should stay away from the ketogenic diet.

Keep in mind that the ketogenic diet might be good for some people, but it’s not right for everyone. Before beginning a new diet, you should always talk to a doctor or dietitian, especially if it involves major changes to the way you usually eat. In the next part, we’ll talk about how to safely and effectively follow a ketogenic diet.

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Why it’s important to talk to a doctor or nurse:

1. Advice that is specific to you:

Before you start a ketogenic diet, you should talk to your doctor or a chef about it. They can give you help that is specific to your health and goals. If you have a medical condition or take medicine, it’s especially important to talk to a doctor about your diet because it could affect your condition or drug.

2. Keeping an eye on your health:

While you’re on the diet, it’s important to get regular check-ups so you can see how your health is doing and catch any problems early. This could mean keeping track of your weight, blood sugar, cholesterol, and mineral levels.

Strategies for Making Sure People Get Enough Nutrients

Different kinds of food:

You can make sure you get a wide range of nutrients by eating a mix of low-carb vegetables, lean and fatty meats, fish, nuts, seeds, and dairy.

Fiber:** On a ketogenic diet, you can’t eat a lot of things that are high in fiber. This can make it hard to get enough fiber. Focus on eating low-carb foods that are high in fiber, like avocados, nuts, seeds, and veggies that don’t have a lot of starch.

Micronutrients: A ketogenic diet can often leave you short on micronutrients, especially fluids like sodium, potassium, and magnesium. It is very important to get enough of these nutrients through food or vitamins.

Advice on how to deal with possible side effects

Drink enough water:

The ketogenic diet can make you urinate more, which can cause you to lose water. Drinking a lot of water will help you stay refreshed and reduce side effects like headaches and tiredness.

Manage “Keto Flu”:

When you first start a ketogenic diet, you may feel like you have the flu. This is called the “keto flu.” Getting enough sleep, drinking enough water and electrolytes, and eating enough fat and calories can help you deal with these issues.

Gradual Transition:

Instead of cutting carbs out of your diet all at once, try cutting them out slowly over time to give your body time to change. This can help keep any possible side effects to a minimum.

Pay attention to your body:

When people change what they eat, their bodies adjust in different ways. If you feel sick or see bad side effects, it’s important to pay attention to your body and talk to a doctor.

Remember that the ketogenic diet is not a one-size-fits-all answer. It can be a powerful tool for certain health and wellness goals, but it won’t work for everyone. Be careful when making changes to your food, and talk to a professional to make sure you’re on a plan that will work for you and is safe.

You can try my Keto Quiz: https://sites.google.com/view/drlketo/startseite