Keto Diet: A Beginner’s Guide


The ketogenic diet, or keto for short, is a high-fat, moderate-protein, low-carbohydrate diet that has gained a lot of attention as a weight loss method in recent years. But does it really work? If you’re thinking about trying the keto diet, here’s a look at what to expect if you’re a beginner.

What Is a Keto Diet?

The keto diet may sound trendy, but it has been around for a while. It first surfaced in the 1920s. Originally, doctors recommended it to help with conditions like epilepsy and diabetes. But today, some people use the keto diet to lose weight.

For many Americans, carbs like breads, pasta, or potatoes make up more than 50% of their daily diet. Your body breaks down the glucose (sugars) found in carbs to fuel your body with energy.

In the keto diet, the goal is to swap out the glucose calories with fat. In a typical keto diet, your nutrition centers on fatty foods. They’ll make up anywhere from 60% to 80% of your daily calories. Proteins make up 15% to 20%. Carbs are restricted to no more than 50 grams. This makes it quite a restrictive diet.

Studies show that those who follow the low-carb keto diet are more likely to lose weight within the first 3 to 6 months than they would if they followed a more balanced diet. But because the keto diet calls for drastic changes in your daily diet, it’s best to ask your doctor or a nutritionist if it’s right for you before you get started.

How Does the Diet Work?

When you’re on the keto diet, you’re eating too few carbs to support your body’s energy needs. As a result, your body turns to burning your stores of body fat to fuel your energy.

When your body burns body fat for fuel, it produces ketones, substances made in your liver. Your body enters a metabolic state called “ketosis.”

If you follow the keto diet strictly, your body will reach ketosis in about 4 days. You will likely even see several pounds of weight loss the first week.

What Are the Types of Keto Diet?

If you’re planning to start the keto diet, keep in mind that there are several types. Each one focuses on slight changes in the proportion of fat, protein, and carbs in your daily diet.

The types of keto diet include:

Standard ketogenic diet (SKD). This is a…



Source link

You May Also Like

About the Author: Ari Jones

Leave a Reply

Your email address will not be published. Required fields are marked *