The ketogenic diet is all the rage right now. But does it actually work? What are the benefits and drawbacks of following a ketogenic diet? In this blog post, we will explore these questions and more. We will discuss what keto is, how to follow it, and the potential benefits and drawbacks of doing so. By the end of this post, you will have a better understanding of whether or not the ketogenic diet is right for you!
What is the Ketogenic Diet?
The ketogenic, or “keto,” diet is a high-fat, low-carbohydrate eating plan that has been used for centuries to treat certain medical conditions. In recent years, it has gained popularity as a weight loss and healthy eating strategy.
The basics of the keto diet are simple: you eat plenty of fats and very few carbs. This causes your body to enter a state called “ketosis,” in which it starts burning fat for energy instead of glucose (from carbohydrates).
How do you follow keto?
If you’re interested in trying a ketogenic diet, there are a few things you should know before getting started. First, you will need to drastically reduce your intake of carbohydrates. This means eliminating or severely limiting foods like bread, pasta, rice, potatoes, and fruit from your diet.
You will also need to increase your fat intake. This can be done by eating more high-fat foods such as avocados, nuts, seeds, olive oil, and fatty fish.
Finally, you will need to make sure you’re getting enough protein. Protein is important on the keto diet because it helps preserve muscle mass while you’re losing weight. Aim to eat around 0.6-0.8 grams of protein per pound of body weight per day.
What are the benefits of ketogenic diets?
There are many potential benefits to following the keto diet. For one, it can help you lose weight. This is because when your body burns fat for energy, you will inevitably lose some weight.
Additionally, the keto diet has been shown to improve insulin resistance, lower blood sugar levels, and reduce inflammation. These effects can all lead to improved health and reduced risk of chronic diseases such as obesity, type 2 diabetes, and heart disease.
What are the drawbacks of the keto diet?
There are also some potential drawbacks to following the keto diet. First of all, it can be difficult to stick to in the long-term. This is because it requires a major change in your eating habits. If you’re not used to eating a high-fat, low-carb diet, it can be tough to make the switch.
Additionally, the keto diet can cause some unpleasant side effects in the beginning, such as fatigue, headaches, and nausea. These side effects are typically called “keto flu” and usually go away after a few days or weeks.
So, should you try the ketogenic diet?
Whether or not you should try the keto diet is a personal decision. There are potential benefits and drawbacks to consider before making a decision. If you think the keto diet could be right for you, talk to your doctor or a registered dietitian to get started.