Complete guide for Ketogenic diet

This article is written to help you kick start your keto diet and get you into ketosis! We will tell the basics of the ketogenic diet, how to get started and how to guarantee success!

What is Keto Diet?

Keto Diet Foods are low carbohydrate, high fat diet, also known as ketogenic diet, low carb diet and LCHF diet. Maintaining this diet is a great tool for weight loss. More importantly though, accoding to an increase no. of studies, it helps in reducing risk factors for diabetes, heart diseases, stroke, Alzheimer’s, epilepsy, etc.

How this diet will work?

On the ketogenic diet, your body enters a metabolic state called ketosis. While in ketosis your body is using ketone bodies for energy instead of glucose. Ketone bodies are derived from fat and are a much more stable, steady source of energy than glucose, which is derived from carbohydrates.

Entering ketosis

The keto diet’s main goal is to keep you in nutritional ketosis all the time. If you are just getting started with your keto diet, you should eat up to 25grams of carbs per day.

Once you are in ketosis for long enough, you become keto-adapted, or fat-adapted. This is when your glycogen decreases (the glucose stored in muscles and liver), you carry less water weight, muscle endurance increases and your overall energy levels are higher.

Brief description of Keto Flu

While thinking to start a keto diet people are scared of the ‘keto flu.’ Now, let me explain you what keto flu is.

The keto flu happens commonly to keto-dieters due to low levels of sodium and electrolytes and has flu-like symptoms such as:

1. Fatigue
2. Headaches
3. Cough
4. Sniffles
5. Irritability
6. Nausea

It is important to know that this is not the real flu! It is called keto flu due to similar symptoms but it is not at all contagious and doesn’t actually involve a virus.

The best way to avoid keto flu is to add more salt to your food and stay hydrated.

Benefits of Keto diet

     Long-term benefits:

1. Improves good cholesterol level.
2. Reduces blood sugar and insulin resistance.
3. Decrease in appetite (which is good for those who are willing to lose weight)
4. Reduced triglyceride levels.
5. Significant reduction in blood pressure.
6. Weight Loss.
7. Improves health condition.
8. Leads to reduction in heart disease and stroke.

     Day to Day benefits:

The keto diet doesn’t only provide long term benefits but you can experience day to day benefits too!

1. Lose body fat.
2. Have consistent energy levels during the day.
3. Stay satiated after meals longer, with less snacking and over or extra eating.