Keto is one of the most buzzed-about diet plans out there. But what is it, exactly?
Keto is short for ketogenic, which essentially means burning fat as a primary source of fuel instead of carbohydrates. The keto diet is a very strict plan that involves limiting your carbohydrate intake to just about 20 grams per day (typically coming from fibrous green and non-starchy vegetables), increasing your protein intake, and eating the majority of your calories in the form of healthy fats.
Because this diet shifts your body’s primary source of energy from carbohydrates to fats, you end up producing so many ketones in your body that it is considered “in Ketosis” (hence the name!). These days, just about everyone knows someone who has tried or is currently trying the Keto Diet.
Maybe you’ve heard great things about it, or maybe you know someone who claims they aren’t seeing results like they should be. In this blog post we will explain everything you need to know about the Keto Diet and its potential benefits as well as risks.
Table of Contents
What is the Keto Diet?
The Keto Diet is a high-fat, low-carb, moderate protein approach to dieting. The basic idea behind the Keto Diet is that when you consume very little carbohydrates and a moderate amount of protein (but high amounts of fat), your body will burn fat as its primary source of fuel instead of carbohydrates.
This process is called “ketosis,” and when your body is in this state, it’s very efficient at burning fat and losing weight. The Keto Diet has gained a lot of traction in recent years as more and more people are looking for a quick and easy way to lose weight.
There are tons of variations of the Keto Diet, ranging from super-strict to quite relaxed. In general, the Keto Diet is a diet that will help you lose weight and keep it off, assuming that you are able to stick to the plan.
The Basics of the Ketogenic Diet
- Carbohydrates – Carbohydrates are the nutrients found in grains, fruits, and veggies that are responsible for your body’s energy supply. On a typical low-fat diet, you would aim to get around 50% of your calories from carbohydrates. On a keto diet, however, you would only consume about 20 grams of carbohydrates per day.
- Protein – Protein is an important macro nutrient that helps build and repair muscle tissue as well as form hormones and enzymes. A keto diet requires a moderate protein intake of about 0.8-1.0 grams per pound of body weight per day.
- Fat – Fat is the macro nutrient that most people associate with weight gain, but it’s actually essential for our survival and health. Fat is found naturally in foods such as cheese, eggs, butter, avocado, and nuts.
- Keto-flu – Keto-flu is a temporary side effect that some people experience when transitioning to a keto diet. Symptoms may include headaches, fatigue, constipation, and bad breath.
Pros of the Keto Diet
- Weight Loss – The Keto Diet is a very effective way to lose weight. Because it is high in fat and low in carbohydrates, your body will burn fat as its primary source of energy, resulting in quick weight loss.
- Improved Brain Function – One of the most common benefits of the Keto Diet is better brain function. Many people report being more focused and having more energy when they follow the Keto Diet.
- Better Endurance During Exercise – Exercising while following the Keto Diet is a great combination because both activities are known for helping people lose weight. When you exercise while on the Keto Diet, though, you have the added benefit of improving your endurance because your body has an increased ability to burn fat as fuel.
- Improved Blood Sugar Levels – Another common benefit of the Keto Diet is an improvement in blood sugar levels. If you have diabetes or pre-diabetes, the Keto Diet may help reduce your blood sugar levels and help you manage your diabetes better.
Cons of the KEO Diet
- Restrictive Diet – The most obvious con of the Keto Diet is that it is severely restrictive. Most people would find it difficult to meet their daily nutritional needs on a diet that contains less than 20 grams of carbohydrates per day.
- Can Be Hard to Stick to – The Keto Diet is something that you must stick to for the rest of your life, unlike other diets that you can “reset” at the end of the diet. If you don’t have a high enough amount of self-discipline to stay on the Keto Diet, you probably won’t get the results you want.
- Loss of Healthful Nutrients – One of the most common cons of the Keto Diet is that it removes many essential and healthful nutrients from your diet. The Keto Diet focuses on replacing complex carbohydrates with fat, which can lead to a lack of important vitamins and minerals like fiber, thiamine, riboflavin, calcium and iron.
How to Start a Keto Diet Plan
Click here to read about the Keto Shortcut System
If you want to try the Keto Diet, the first thing you should do is talk to your doctor or a nutritionist. The Keto Diet is a very strict diet that is difficult to follow without proper guidance.
Your nutritionist can help you pick out a Keto Diet plan that is right for you. It’s likely that your nutritionist will tell you to avoid any processed foods, minimize your intake of dairy products, and focus on eating proteins, non-starchy vegetables, and high-fat foods like avocados, nuts, and seeds. Remember that you can still eat delicious, healthy foods while following the Keto Diet.
Final Words: Is the Keto Diet Right for You?
The Keto Diet is a high-fat, low-carb, moderate protein approach to dieting. Its goal is to train your body to use fat for fuel instead of carbohydrates, and it is particularly effective for people who are trying to lose weight.
The Keto Diet is a very strict diet, and you would need to work closely with a nutritionist to make sure that you are getting all of the nutrients that you need. While the Keto Diet can be a great way to lose weight, it is not for everyone. Before starting any new diet, you should consult with a doctor or nutritionist to make sure that it is right for you.
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