The ketogenic diet is rapidly gaining popularity right now, but what is ? Is it safe? Here's everything you need to know about .
Struggling to lose weight or stay fit? A big portion of achieving these goals is a healthy diet. Unfortunately, there are so many choices and some might not work well for you.
There’s the paleo diet, focusing on fish, meat, vegetables, and fruits in its program. There’s the vegan diet, which focuses on vegetables and fruits only.
A rising new player is a ketogenic diet, otherwise referred to as the keto diet. It has taken the world by storm and you can find thousands of people discussing it on social media today.
Popularity aside, what is ketosis? Is it a safe method to lose weight and stay fit?
Let us answer these questions and explore what the diet program entails for your body:
1. What Is Ketosis?
What is ketosis, exactly? Ketosis is a process that takes place when your body burns its fat reserves for energy. This process brings about the production of ketones for use as fuel for the body.
Ketosis occurs when the body does not have enough carbohydrates to burn as energy. There is also limited access to glucose or blood sugar, which prompts the process to take effect.
Ketosis happens during fasting, infancy, pregnancy, and periods of starvation. More importantly, you can harness it for use on weight loss.
2. The Ketogenic Diet
The strategy used for this diet is to trigger ketosis. You can do this by reducing your carbohydrate intake, letting the body tap into the fat reserves for energy. With this in mind, make it a point to take in less than 50 grams of carbs per day.
This means you have to avoid certain foods and take them off your diet. You have to cut down on grains, candy, and beverages rich in sugar. Legumes, potatoes, and fruit are also out of the picture.
Through this low-carb diet, expect low levels of insulin. Fatty acids released from the body stores in large amounts as they go to the liver. From there, they oxidize and turn into ketones, which the body uses as fuel.
The process kicks in within 3 or 4 days for healthy people without diabetes or who aren’t pregnant. There might be some adjustments for people with certain conditions like epilepsy.
You can also look here to further study the levels of ketosis, showing variations and types of how ketosis occurs.
3. What Are the Benefits?
Due to the reduced amount of carbohydrates taken in, your appetite drops. This also brings about an increased rate of weight loss since gets rid of excess water from your body. This means you lose 2-3 times your weight without feeling hungry.
This also helps with losing excess visceral fat and the fat in your bloodstream. This helps your internal organs, allowing them to function healthily.
You also increase your good cholesterol levels (known as HDL). Low-carb diets also provide you a way to lower your blood pressure, reducing the risks brought about by hypertension.
4. What Are the Side Effects?
While a dietary program provides a host of benefits for the body, it would also come with some side effects. This is also the case for the ketogenic diet. Let us look into these side effects.
It’s more than likely you’ll encounter them on the first week of following the keto diet. Here are the side effects that you might experience:
- Brain fog
- Difficulty with Sleep
- Sore Muscles
- Sugar Cravings
- Bad Breath
These symptoms fall under “keto flu,” a term coined to describe these side effects. One way to alleviate these side effects is to drink a lot of water.
Most of these effects are temporary and fade away in a matter of days or weeks.
Ketosis works well on healthy people. However, ketosis may prove dangerous if you have uncontrolled diabetes. High ketone levels can lead to dehydration and may cause the blood to become acidic.
This is when ketosis becomes ketoacidosis. It evolves into a lethal condition for people with diabetes when they don’t take enough insulin. Ketoacidosis also occurs when a person with diabetes gets sick, injured, or when they become dehydrated due to lack of fluid intake.
Ketoacidosis can also occur to those without diabetes. This happens through alcoholism, starvation, or due to an overactive thyroid.
Pay attention to these symptoms and see if you experience any of these:
- Dry mouth or thirstiness
- Feeling tired
- Peeing a lot
- Difficulty in breathing
- Dry or flushed skin
- Feeling sick to your stomach
- Throwing up
- Pain in your belly
- Fruity-smelling breath
In case you encounter these symptoms, consult your doctor right away. Throwing up can be dangerous, especially when you have diabetes. Vomiting can accelerate the ketoacidosis, despite it starting slow.
If you have been vomiting for 2 hours, call your doctor.
The bottom line here is to always consult a doctor before undergoing any type of diet. You should learn about your limitations and restrictions before cutting down on food and drinks. It’s also a good idea to visit a gym and get professional advice on what kind of workout routines suit your intended diet program.
6. Is Ketosis Safe?
Now for the moment of truth: is it safe to undergo the keto diet?
In general, ketosis is safe for healthy people. When observed and administered the right way, it becomes a helpful approach for weight loss and wellness.
However, the keto diet becomes dangerous when it isn’t done in the right way. The diet program includes a lot of vegetables and lean sources of animal protein. If taken way too far, it becomes lethal and would lead to diseases and complications.
Before you take on the ketogenic diet, consult your doctor and nutritionist. This way, you can proceed with the diet safely and properly.
Going for Keto? Do It Right!
What is ketosis? This diet is an effective method for weight loss and to stay fit when done the right way. It allows for your body to burn fat and turn it into fuel.
But before you take on such an endeavor, consult your doctor. Don’t dive straight in without professional advice.
Speaking of advice, why stop here? If you found this guide helpful, we also have other guides and tips that you can check out today.