Ketogenic Diet Basics: What You Need to Know
The ketogenic diet is a low-carb, high-fat diet that has become increasingly popular in recent years. The goal of this diet is to force your body into a state of ketosis where it burns fat for energy instead of carbohydrates. This can lead to weight loss and improved health markers such as blood sugar control and cholesterol levels. However, there are some pros and cons to consider before starting the keto diet.
Nutritionists agree that the ketogenic diet can be effective for weight loss and improving certain health markers. However, they also caution against its potential negative effects if not done correctly. Here are some tips from experts:
1. Weight Loss – The keto diet can help you lose weight by forcing your body to use stored fat for fuel.
2. Improved Blood Sugar Control – Low-carb diets like the keto diet have been shown to improve insulin sensitivity and reduce blood sugar spikes.
3. Reduced Inflammation – High amounts of saturated fats found in the keto diet may reduce inflammation throughout the body.
1. Potential Negative Effects On Heart Health – While the keto diet may lower bad cholesterol levels initially, long-term studies suggest it could increase risk factors for heart disease.
2. Difficult To Follow Long Term – With strict restrictions on carbs and protein, many people find it difficult to stick with the keto diet over time.
3. Digestive Issues – As your body adjusts to burning fat rather than carbs, you may experience digestive issues such as constipation or diarrhea.
Tips From Experts:
1. Start Slow And Gradually Increase Carb Intake – Donâ€™t go straight to a zero-carb diet; start slow and gradually decrease carb intake while increasing fat consumption.
2. Focus On Whole Foods – Eating whole foods such as meat, fish, vegetables, and nuts will ensure you get all necessary nutrients while still staying within keto guidelines.
3. Stay Hydrated – Drinking plenty of water can help prevent headaches, fatigue, and other symptoms associated with transitioning to a keto diet.