All About Keto Diet: Definition, Working Procedure, Benefits & Side Effects

Medically reviewed by Maria Sarino, MD FACT CHECKED

Most of the time there is always a buzz around about the Keto Diet in some corner of the fitness industry. For this very reason, I am trying to add a little version of mine about the Keto Diet.

Through the series of articles about the Keto Diet, I would try and come up with a few essential pointers that I have been using in my daily life.

Also, I would try to share all the hacks about the Keto Diet as well that I try and follow in my personal life.

A ketogenic diet or a keto diet could be defined as a diet with an extreme form of a low-carbohydrate diet. The main aim of a keto diet is weight loss by depriving the body of glucose obtained from carbohydrate foods so that it will produce energy from stored fat.

The idea behind a keto diet is to get fewer calories from carbohydrates and more from fat and proteins. It can be done by cutting the carbs that are easy to digest, like sugar, soda, pastries, and white bread.

A ketogenic diet is a short-term diet that may help reduce weight. It limits the amount of carbohydrates intake and eventually, the body runs out of energy. To provide energy, the body may break down fat and protein for energy, which can make you lose weight.

If you are on a keto diet, you may find it hard to achieve desired weight loss because it requires strict carbohydrate abstinence and may be difficult to maintain.

However, with practice and an understanding of what the diet tries to achieve, one may be able to follow it with less difficulty.

A keto diet may help you lose more weight in the first 3 to 6 months than some other diets. It is because it may take more calories to change fat into energy than it does to change carbs into energy.

Another possibility of a Keto diet is that a high-fat and high-protein diet may satisfy you more, so you eat less. You could refer to this one for more info on the keto diet.

How Does A Keto Diet Works?

Ketosis, the most important component of a ketogenic diet, is a metabolic state in which the body uses fat for energy instead of carbs. It occurs when the consumption of carbohydrates is reduced that may limit the supply of glucose. Following a ketogenic diet is quite an effective way to enter ketosis.

The ketogenic diet is a high-fat and low-carb diet. It forces the body to burn fat rather than burn carbohydrates. Foods that are high in carbohydrates are avoided and are replaced by foods that are high in protein and fat and are low in carbohydrates.

The primary aim of a keto diet is to switch the body’s primary fuel source from carbohydrates to fats, which can be done by reducing the intake of carbohydrates and increasing the intake of fats. The real difficulty in the diet lies in the fact that the food which is taken is to be weighed out of a tenth of a gram during meal preparation.

The level of carbohydrates allowed in a keto diet is such that a small amount of sugar in liquid or chewable medications may prevent the diet from working properly.

Isn't Fat Bad For Health?

The keto diet is said to include a high concentration of fat, but isn’t fat bad for health?

It is true that too much fat can lead to blockage of blood vessels which may lead to heart attacks or strokes, but fats also play an important role in nutritional health.

Just as cholesterol in a controlled manner is necessary for the body and is not as bad as is being told, similarly fat is also necessary for the body. The high-fat content in the ketogenic diet has not been shown to be harmful.

But generally speaking, a number of nutritionists favored a balanced diet. According to them, by going through a process of weight loss in a healthy way, you might be able to manage your weight in a better manner.

What Foods To Eat On A Keto Diet?

A keto diet works by reducing the intake of carbohydrates and increasing the intake of fat and protein. Therefore, it is advised to take foods that are high in fat and protein and are also low in carbohydrates.

Following are some of the foods that are high in fat, moderate in protein, and low in carbohydrates:-

  • Meat
  • Fish
  • Butter
  • Eggs
  • Cheese
  • Heavy cream
  • Oils
  • Nuts
  • Avocados
  • Seeds
  • Low-carb green vegetables

Foods To Avoid In a Keto Diet

In a keto diet, foods that are high in carbohydrates are to be avoided because the aim is to provide the body with more fat and protein-rich foods.

Some high-carb foods that one needs to avoid in a keto diet are:-

  • Grains
  • Rice
  • Beans
  • Potatoes
  • Sweets
  • Milk
  • Cereals
  • Fruits and some vegetables.

Potential Benefits Of Keto Diet

  • Weight Loss

    The keto diet is helpful in weight loss as it uses the stored fat to convert it into energy for the body. When this stored fat is converted into energy, the body loses fat, thereby reducing weight.

  • May Prevent Cancer

    Insulin is a hormone that lets the body use or store sugar as fuel. The ketogenic diet may help your body to burn more of this sugar and doesn’t let it get stored. This way the body needs and makes less insulin that may protect you from some kind of cancer or may slow the growth of cancer cells.

  • Help In Certain Hearth Diseases

    A ketogenic diet can raise good cholesterol and lower bad cholesterol. It can be because the diet helps in reducing the level of insulin that stops the body from making more cholesterol.
    Because of this, you are less likely to have high blood pressure, heart failure, hardened arteries, and other heart-related conditions.

  • Might Prevent Acne

    Acne is linked with carbohydrates. So, cutting down carbohydrates may help in this condition. A drop in insulin because of a keto diet may help the body to make other hormones that may bring an outbreak of acne.

  • May Help In Diabetes

    A keto diet contains a low-carb diet that keeps blood sugar low. However, when the body burns fat to produce energy, it produces ketones that can make you sick if you are a type 1 diabetes patient. So, it is advised to consult a doctor before having a keto diet in case of type 1 diabetes.

  • May Be Helpful In Treating Epilepsy

    A ketogenic diet is not only beneficial for weight loss, but it can also help maintain certain medical conditions such as epilepsy. A keto diet is a high-fat and low-carb diet that in medicines may be used to treat epilepsy.

Here are some of the pros and cons in the detail.

Probable Side Effects Of A Keto Diet

Having a keto diet is not only beneficial for everyone. There may be some side effects also of having a keto diet. Some of the side effects of a keto diet are constipation, mild low blood sugar, or indigestion.

Often low-carb diet may also lead to a kidney stone or a high level of acid in your body. Other side effects of a keto diet may include headache, weakness, irritability, bad breath, and fatigue.

Natural Supplements With Keto Diet

A keto diet could be followed so that you could lose weight. A number of times, a keto diet might not sufficient to lose weight therefore, you could take the help of some of the substances that might be able to assist you in this journey.

I have already published a consumption experience of KetoCharge in the form of a KetoCharge review. Here a girl talks about her experiences of using this substance and how things went as she was consuming KetoCharge.

On the other hand, below is the list of some of the other natural keto supplements that you might want to include in your daily diet.

These natural substances might be able to help your body in this journey of the Keto Diet.

  • MCT Oil
  • Omega-3 Fatty Acids
  • Vitamin D (Ref Paper)
  • Keto Fiber
  • Magnesium
  • Keto Elevate
  • Digestive Enzymes
  • Keto BHB Pills

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