At one point or another, you’ve likely been in ketosis without even trying. Any time you’ve skipped breakfast or you didn’t really eat any carbs for the day, or even if you’ve pushed yourself into a workout over an hour in length, you’ve been in ketosis. This is the entire premise for the keto diet.
Keto weight loss works by getting your body to increase your ketones from depriving it of carbs. Instead of burning carbs, your body burns your fat. It sounds pretty simple, but the keto diet for beginners can be a little tricky until you know all the rules.
Curious to give the keto diet a try? Keep reading to make sure this choice is right for you. Keto is a bit restrictive, but if you play along, you’re going to see the results that everyone is talking about!
Keto and Its Benefits.
To understand the keto diet and its benefits, you need to know ketosis which is the point when fat is used to fuel your body. Your blood sugar needs to be restricted to get to this point. That means all carbs need to be limited to less than 50 grams per day.
With the keto diet, that means you can’t eat potatoes, legumes, grains, or even fruit. This lowers your insulin levels in your body and releases fatty acids in large amounts, all good things. From there, the fatty acids travel to your liver and oxidize, converting into those precious ketones that your body uses for energy. Plus, they give your brain energy in the absence of glucose.
The keto diet is popular for this reason because it provides effective short-term results for getting in shape, boosting your nervous system, stimulating your brain cells, and bringing more antioxidant benefits via ketones on top of losing weight.
Other great benefits of using keto are:
- Reduced inflammation
- Better fat burning efficiency
- Improved mental clarity and sharpness
- Boosted energy
- Clearer skin
- Reduction in cravings
- Anti-aging benefits
- Reduced risk for chronic diseases
How it Works.
When you choose the keto diet, you must limit carbs to about 5% of your daily intake. Most of your calories (about 75% of them) will come from fat. The remaining 20% comes from proteins. Once you start this, it puts your body into ketosis.
It sounds simple enough, though the keto diet for beginners can be tricky if you don’t know what foods you should or shouldn’t be eating.
Foods You Can Eat on the Keto Diet.
While the keto diet for beginners can initially seem restrictive, there are many things you can eat. Eat as much as you want too, for these will help you with keto weight loss and feel satiated.
- Unprocessed meats
- Fish and shellfish
- Olive oil
- Any veggies that grow above the ground (fresh or frozen)
- Cauliflower (great for ricing to replace your favorite carbs)
- High-fat dairy items (including butter, yogurt, heavy cream, and everyone’s favorite – cheese)
- Coffee (no sugar added)
- Bone broth
It should also go without saying that drinking plenty of water when you plan to engage in ketosis is a wise move too!
Foods You Must Not Eat.
You get to eat a lot of foods on the keto diet that most other diets would forbid. However, when eating keto diet foods, there are a few things you can never eat if you want to get the benefits of those ketones.
While on the keto diet, you can never eat sugar. This is the hardest one to avoid because so many things have sugar hidden in them. If you can master the art of not eating any sugar, you will thrive with keto diet foods. Check labels on sauces and condiments where sugar content might not always be obvious.
In addition to no sugar, do not eat or drink any of these foods or beverages while on keto:
- Soft drinks
- Fruit juice (including sports drinks and vitamin water)
- All treats like cookies, candy, cakes, donuts, and ice cream
- Breakfast cereals
- Bread, pasta, and rice
- Potatoes and sweet potatoes
- Whole grains and legumes
Side Effects on the Keto Diet.
Keto weight loss is very effective, though the diet was originally created for those with epilepsy. Still, you may find it a viable solution for your weight loss woes. Always talk to your doctor first before going on any type of diet to rule out any troubles with health issues you may have.
Ketones can cause side effects when they build up. It’s not uncommon for the keto diet for beginners to bring on what’s known as the ‘keto flu’ in the beginning. Headaches, nausea, mental fatigue, and bad breath are among the symptoms.
It’s also advised to watch your intake for vitamins and minerals of which you may inadvertently be depriving your body. Risks for kidney stones and heart disease are higher on the keto diet, though it largely depends on the types of fats you consume.
Why Try Keto?
The entire premise of the diet is about being in ketosis. It takes getting used to, but many people find keto weight loss to be greater than anything they’ve achieved on other diets.
It’s certainly not meant as a long-term lifestyle change, but if you’re looking to hit the reset button on your body, you will find that if you stick to keto, it can change your life for the better!