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A ketogenic diet, more commonly known as the Keto Diet is a low-carb, high-fat diet. Its name comes from the fact that it helps your body to produce fuel molecules called “ketones”.
These ketones are produced by your liver when you reduce your intake of carbs. Your brain then uses the ketones as fuel. When you limit your intake of carbs your insulin levels become very low and makes it very easy for your body to burn fat.
The Keto Diet is a bit controversial. But there have been many tests completed that show it is safe for most people. Those at risk of having side effects most commonly are due to medications they are taking or if they are breastfeeding.
You should consult with your doctor prior to beginning the Keto Diet, or any other diet for that matter. Your doctor will be able to tell you if you can safely change your diet.
When you are on the Keto diet, you should eat the following:
- Healthy Fats
- Healthy Fats
- Full-fat Dairy
- Nuts & Seeds
- Leafy Greens
- Low Carb Vegetables
The foods you would stay away from while on the Keto diet include:
In order to get your body into ketosis you will have to follow a diet of 5-10% carbs, 20-25% protein and 60-75% fat. This should put your body into the ketosis state within a week or two.
Your body will begin burning fat after a few weeks of being in the ketosis state. During this time you may notice increased energy and focus and changes in your appetite.
If you’re curious about what a typical day’s meals would look like while on the Keto diet, here is a sample:
Breakfast – Black coffee and bacon
Lunch – Cup of bone broth with chicken salad
Snack – nuts, cheese, broth and celery
Dinner – Steak with sauteed vegetables
When starting the Keto Diet you may experience something known as the “carb flu”. This will make you tired, moody and nauseous. You experience this because your body is adjusting from using carbohydrates to now using ketones. You can expect the carb flu to last up to two weeks.
The Keto Diet has gained popularity because it has so many more benefits than just weight loss.
If you’re thinking of starting this diet, please consult your doctor first. Your body going into Ketosis can cause problems in certain people and should be discussed with your doctor in detail. You should stay in regular contact with your doctor during the duration of your diet to ensure there are not any health problems that arise.