ALL Keto Diet Facts You Need To Know Before Trying
If you frequent celebrity fitness geeks or health buffs on social media then you might have heard of the latest diet trend, the Keto diet. Some health gurus swear by this diet trend. But other doctors are warning people to not try this trend, especially if you’re not in the optimum physical health. But what is it exactly?
We’re saving you the Google search and just laying out ALL the keto diet facts you need to know about before trying it out!
The keto diet, also known as the ‘ketogenic diet’, is a low-carb but high-fat diet that uses a different energy source rather than carbohydrates for the body. Since carbs are not needed, the body uses glucose as the energy source and insulin to process this energy.
This diet is supposed produce “ketones” to breakdown fat in the liver. The aim of the whole process is to achieve a state of ketosis. This is when the body is on a metabolic survival mode when carbohydrate intake is low.
KINDS OF KETO DIET:
- Standard ketogenic diet (SKD): This is a very low-carb, moderate-protein and high-fat diet.
- Cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days.
- Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
- High-protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein.
WHAT ARE THE BENEFITS?
1. Control Blood Sugar
Due to the type of food you eat, you can prevent diabetes from taking over your body.
2. Lose Weight
By using body fat as energy source, our body relies on insulin to function which in turn burns our fat in the body.
Studies show that a low carb diet drops skin inflammation. This also should be accompanied with a strict face-cleaning regimen.
WHAT FOOD YOU CAN’T YOU EAT?
The keto diet follows a strict diet regimen. Others who have tried the diet found it difficult to think of a meal plan, but they have given out simple easy recipes for it:
Do Not Eat
Grains – wheat, corn, rice, cereal, etc.
Sugar – honey, agave, maple syrup, etc.
Fruit – Peas, kidney beans, lentils, chickpeas, etc.
Beans or legumes – apples, bananas, oranges, etc.
Root vegetables – Potatoes, kamote, carrots
Avocado and berries – raspberries, blackberries, and other low glycemic impact berries
Sweeteners – stevia,
Do Eat during
Meats – fish, beef, lamb, poultry, eggs, etc.
Low-carb Greens – spinach, lettuce, cabbage, broccoli, cauliflower, tomatoes, onions, peppers
High Fat Dairy – hard cheeses, high fat cream, butter, etc.
Nuts and seeds – macadamias, walnuts, sunflower seeds, etc.
Other fats – coconut oil, high-fat salad dressing, saturated fats, etc.
ARE THERE NEGATIVE SIDE EFFECTS?
This is an extreme diet trend that may cause complications if not executed properly. But if you are in good health and want to just try something new, here’s what you should watch out for:
1. Low brain function
This is similar to when you’re feeling ‘hangry’. There is a decrease in energy due to low blood sugar.
2. Keto Flu
This happens during the first few days of trying the keto diet but quickly goes away. Symptoms include: headache, fatigue, brain fog, increased hunger, poor sleep, and decreased physical performance.
3. Bad breath
An inescapable side effect, this is a byproduct of fat metabolism caused by acetone from the food you eat.
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