- Country: Philippines
- Region: Bulacan
- City: Meycauayan
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Complete Keto Diet Guide
The keto diet, also known as the ketogenic diet, consists of a low carbohydrate but high fat diet. Following this diet can be a great tool to lose weight. At the same time, based on a growing number of studies, it can help reduce the risk factors for certain illnesses like stroke, diabetes, epilepsy, Alzheimer’s, and even heart diseases. Once you start your journey on the keto diet, you will notice that your body enters into a metabolic state termed as ketosis. While you are in that state, the body uses ketones for energy instead of glucose. Ketones come from fat and are relatively more stable source of energy as opposed to glucose, which come from carbohydrates.
It usually takes about three days to a week for your body to enter ketosis. The moment that you are in it, you will be using fat as energy source, instead of carbohydrates. This would include fat that comes from the food that you eat, as well as stored body fat.
There are ways of telling if you are already in ketosis. For instance, you may notice changes in your mood or alertness, and your breath and urine can have a much stronger smell. Others would say that they get better sleep as well as a decrease in appetite when they reached ketosis.
The moment that you are in ketosis long enough, that’s possibly between 4 to 8 weeks, your body becomes keto-adapted. At this point, your glycogen will decrease, you will carry less water weight, while your muscle endurance will increase and eventually your energy levels will be higher.
Some of the long-term benefits that various studies consistently show is that you get to lose more weight and body fat once you eat a low carb, high fat diet. You may also have better levels of good cholesterol, reduced blood sugar, as well as lower triglyceride levels.
Apart from those long-term advantages, there are also day-to-day benefits that you can expect which include having a more consistent energy level during the day and being able to stay satiated after meals for a longer period of time, which means less overeating or snacking. Longer satiation and a more consistent energy level is sustained since most of the calories are derived from fat, which is relatively slower to digest and is calorically much dense.
Some dieters will encounter keto flu and this usually happens because of electrolytes and sodium, and symptoms are like as if you have flu. You may feel fatigue, cough, nausea, headaches, sniffles, or even irritability. Keep in mind that if you go through all these symptoms, it is not real flu. It’s basically just called keto flu given the similarity of the symptoms to common flu, but it is definitely not contagious nor does it involve a virus.
People can get keto flu because the body lacks electrolytes, particularly sodium. Remember that when you start going on a keto diet, you are cutting out a lot of processed food, and it get replaced with more natural food. While this may be a good thing, it can cause a drastic drop in your sodium intake. But keto flu can be avoided as long as you consume enough electrolytes, especially sodium. The best way you can do this is if you add a reasonable amount of salt to your food, drink soup broth, or eat food that can be quite salty like bacon or pickled vegetables.