Whether you go on Google, Facebook, or Youtube, and all over the internet, you’ll find countless headlines like Keto diet for women over 50, Keto diet for beginners, Keto diet for men, Keto diet for athletes, Keto diet for children. and so on. There are many recipes and advice on how to eat low-carb food.
So: Is keto the only healthy diet, and carbs are not?
What is a Ketogenic diet and how does it promote weight loss?
The ketogenic diet is a particular type of low-carbohydrate, high-fat diet that shares many similarities with the Atkins and low-carb diets. It involves drastically reducing carbohydrate intake and replacing it with fat. The ketogenic diet stands apart from these other diets due to its very low carb intake and because it is primarily intended to be followed for a significant length of time, typically 12 months or more.
The ketogenic diet’s focus on proteins also sets it apart in some ways from other low-carb diets like the Atkins diet, which may involve limiting protein to 20 grams per day and not allowing high glycemic carbs like white bread or potatoes. , according to the National Institutes of Health. Proteins make up the building blocks of muscle, collagen, and tissues such as hair and nails. They also help regulate blood sugar levels. Your glycogen stores can still be refilled while on keto. A keto diet is an excellent way to build muscle, but protein intake is crucial here. It’s suggested that if you are looking to gain mass, you should be taking in about 1.0-1.2 g protein per lean pound of body mass. Putting muscle on may be slower on a ketogenic diet, but that’s because your total body fat is not increasing as much. Note that at the beginning of a ketogenic diet, both endurance athletes and obese individuals will feel lethargic, tired, and unmotivated.
How Ketosis Works and What Happens When You Eat a High Carb Diet
Ketosis is the metabolic state when our body starts using ketones instead of glucose for energy. Ketones are produced in the liver from fat and some protein.
If you eat a high-carb diet, your body will be constantly producing glucose from carbohydrate intake and thus your body will never enter ketosis.
When you eat a high-carb diet, your body will produce more insulin to control your blood sugar levels. More insulin means that more carbohydrate is converted into fat or stored in fat cells, which can lead to weight gain over time.
But bear in mind that keto and low-carb diets are not the same.
A ketogenic diet is typically high in fat, moderate in protein, and very low in carbohydrates, with less than 10% of the total calories coming from carbohydrates. This type of diet means that your body primarily gets energy from burning fats rather than c arbs. When you eat a keto diet, your body forces itself to break down more fat and produce more ketones as fuel, which helps your body reach the level of nutritional ketosis. The diet also boosts metabolism and reduces cravings for unhealthy foods, resulting in weight loss.
On the other hand, a low-carb diet means moderation in fats, protein, and carbs, 10 to 30% of calories can be consumed through carbs.
Keto Diet for Athletes or Individuals with an Active Lifestyle
The Ketogenic Diet for Athletes or Individuals with an Active Lifestyle is perfect for those who are looking to lose weight and improve their performance at the same time. It is also very useful in reducing cases of chronic inflammation, lost muscle mass, fatigue, insulin resistance, and diabetes. The diet has also been shown to reduce blood pressure levels.
The low-carb plan is an excellent way to lose weight.
Food to Eat and Food to Avoid
On the keto diet, you can eat foods like fish and seafood, meat and poultry, and non-starchy vegetables like bell peppers, broccoli, and zucchini. Avocados, berries, nuts and seeds are also on the list. Eggs and high-fat dairy products make up a part of it as well. These are eaten with oil for maximum taste!
You must exclude eating potatoes, bread, rice, and sweets. When it comes to fruits, avoid bananas and even fruits like apples.
What About Vegetarians And Vegans?
Keto is an increasingly popular diet in which a person eats high amounts of fat, moderate amounts of protein, and low amounts of carbs.
Vegetarians and vegans are commonly interested in the keto diet because it can be hard for them to get all their nutrients from food.
Though vegetarians are allowed to eat eggs and dairy products like milk, yogurt, and cheese, vegans don’t consume those foods. Instead, they can choose plant-based low-carb foods and oils like tofu, soy milk, soy cheese, and yogurt, or plant-based oils, and fats like nut butter.
What to Know About the Keto Flu or Not Losing Weight on Keto
The ketogenic diet is a low-carb, high-fat diet that is often used as a type of treatment for people with epilepsy.
There are some potential side effects to the keto diet, one of them being the keto flu. Keto flu is a temporary side effect for people who start on keto. It appears a day or two after carbs are excluded from the diet. It can last a week or even a month. The symptoms are headache, nausea, vomiting, stomach pain, sleeping disorder, and others.
This can be avoided by taking measures such as staying hydrated and eating more salt in your food.
The other side effect that can occur is not losing weight on keto. This can happen if you consume too many carbs or calories but are not exercising enough at the same time.
If you experience either of these side effects, it may be time to make adjustments to your diet and lifestyle choices to find what works best for you!
Conclusion & Final Thoughts From Thinkwellandfit
The keto diet is a high-fat, low-carbohydrate, and low-protein diet. It is not a quick fix for weight loss. As with any diet, the keto diet can be followed to lose weight or maintain a healthy lifestyle.
The ketogenic diet has been shown to have many benefits including weight loss, reduced blood sugar levels, and improved insulin sensitivity. It also has been shown to help manage blood pressure in those who are at risk of developing hypertension as well as reducing the risk of type 2 diabetes in people over the age of 50. It is also known to have great potential for protecting against stroke, heart disease, breast cancer, and dementia. Natto is also a good source of vitamin K2 which supports bone health.
The main takeaway is that eating a ketogenic diet alone, and being active, are both sufficient for most people who want to lose weight and feel better about their health for good reason.
So, whether you eat everything, are vegetarian or vegan, or have any significant health problems, anyone can go on a keto diet.
Yet, as with any diet, the keto diet requires caution and consultation with a doctor if necessary.