The ketogenic diet, commonly referred to as the keto diet has grown very popular over the last few years. From celebrities to politicians, folks have adopted this diet in a bid to cut weight. Very many people have taken to social media looking for tips and recipes ideal for the diet. Remember that when done right, you could lose a significant amount of weight within a very short period of time. You can check body transformations to see the benefits of a Keto diet, click here for more details. There is definitely something very valuable behind the all that hype.
However, before starting the keto diet, it is pretty important that you get conversant with everything pertaining to the same. To help you out here is all you need to know before beginning your weight-cutting journey.
What is this ketogenic diet all about? What’s its significance?
When going keto, you have to focus on:
– Consuming proteins in moderate amounts
– Reducing your carb intake
– Increasing your fat consumption significantly
As a matter of fact, experts on the same suggest that your carb intake should be around 20 to 50 grams on a daily basis.
Carbs are generally gained from starch and sugary foodstuffs. When consumed, these are converted to glucose which is then burnt by the human body for energy. The keto diet ensures that your carb intake is low so that the body has to turn to other energy sources. This has it turning to fat. The general result of this is significant weight loss!
So, before starting this diet, here are some of the most important things that you need to know:
– Cutting on your curb consumption is compulsory
Now, as stated above, the keto diet is based on reducing your carbohydrate intake. For the process to work, you have to watch what you eat and ensure that you don’t consume more than 50 grams of carb per day.
Of course, too many fats, on the other hand, can do more harm than good
As much as the diet has you consume relatively high amounts of saturated fat, you need to understand that overdoing it could do more damage than good. Eating too many fats can end up canceling out any progress in terms of weight loss. Exaggerated fat consumption also increases the risk of heart attack which could easily be catastrophic.
This diet could have a negative impact on your exercise routine
When new to the diet, you may notice that you have reduced strength and working out could be tough. However, you don’t have to panic because once your body adjusts to burning fats, your strength will be back and everything should fall back in place.
You may have to turn to supplements
The ketogenic diet emphasizes on also cutting down your fruits and veggies intake. Remember that these are very important for you to stay healthy. This is why you may have to turn to supplements to maintain your vitamin levels and stay healthy.
Additionally, there are a few downsides that come with adopting this kind of diet. A few of the most significant ones that you need to be aware of include the following:
– The keto flu is common to some individuals when beginning the diet
– Keto breath, a bad breath due to the adjustment could also be a problem to some folks
– In some cases, some individuals also tend to struggle with some gastrointestinal complications leading to farts and could as well complicate your social life.
These are some of the downsides associated with adopting the ketogenic diet. However, you need to understand that these complications are only temporary and tend to hit hard when just beginning the diet.
As much as there may be complications associated with the adoption and implementation of the ketogenic diet, you should understand that it works! This means that if you stay on track, you are bound to achieve your weight cutting goals. Keep in mind that just like any other diet, the keto diet takes time and requires commitment.