Ketogenic Diet for Beginners: 6 Things You Should Know
A ketogenic diet can be overwhelming for beginners.
The internet gives you so many information to read about it. Here are bits of information you need to know if you want to embark on a ketogenic diet journey.
1 – What is Ketogenic Diet
Ketogenic diet is a low-carb, high-fat diet that they say burns fat effectively. This is why it is popular for people trying to lose weight.
2 – How it Works
Ketogenic diet or commonly called keto diet changes the way your body converts food into energy. If your body can't get glucose from carbohydrates, your liver converts fatty acids into ketones.
Burning ketones instead of glucose hastens weight loss.
When you go into a ketogenic diet, your body achieves a state of ketosis.
If you eat very few carbs and some protein, your body produces small amounts of ketones.
Your liver produces ketones from fats. Ketones serve as fuel for your body, especially your brain.
3 – What to Eat
A ketogenic diet mostly consists of:
- about 75% fats
- about 20% protein
- about 5% carbohydrates
Food to Eat More Of
Your goal is to keep carbohydrate intake to 50 grams per day (net carbs). As you get used to it, aim for 20 grams daily. Here are some food that has minimal carbs
- eggs
- meat
- natural fat
- cheese
- seafood
- vegetables that grow above land
Food to Avoid
- rice
- bread
- pasta
- potatoes
- candies/sweets
- soda
- beer
4 – Types of Ketogenic Diet
Standard ketogenic diet: high fat, low carb, and moderate protein diet.
Cyclical ketogenic diet: 5 – 6 days a week you eat high-fat, low-carb meals. 1-2 days per week, you give it a rest by increasing your carb intake.
Targeted ketogenic diet: follows the standard ketogenic diet but about an hour before a high-intensity workout, you eat more carbs.
Dirty ketogenic diet: follows the standard keto diet. But, the food you eat are considered unhealthy such as fast food, soda, or processed food.
5 – Is Ketogenic Diet for Everyone
- This type of diet is not just for anyone. Medical professionals advice to consult your doctor first if you are one of these:
- you are on insulin medication
- you are taking high blood pressure medication
- you're breastfeeding
6 – Side Effects of Ketogenic Diet
When you start going on a ketogenic diet, your body will go through changes.
There are positive and negative side effects when you've reached ketosis.
Here are some of the most common side effects:
Bad breath
Many people on ketogenic diet say their breath develops a fruity smell. Some describe the smell as like acetone.
It may be a bit embarrassing to have bad breath, but this is a good sign for your ketogenic diet.
To solve this problem, you can turn to a sugar-free gum or brush your teeth often.
Weight Loss
This is usually the reason why people decide to go into a ketogenic diet. Many people have seen how effective ketogenic diets are when it comes to losing weight.
You can lose weight quickly with this carb-free diet.
Reduced Blood Sugar Levels
When there is an increase in ketones level, it reduces blood sugar levels.
In a ketogenic diet, fat and ketones are burned as main sources of fuel.
Suppressed Appetite
People on ketogenic diet say they have less appetite and they feel hungry less.
The reason is not yet known. But, many people swear by this.
People can only guess that ketones affect the brain and reduce appetite.
Weakness and Fatigue
When you're new to ketogenic diet, your body will go through a transition phase. You'll often feel tired and weak.
But don't give up. Eventually, your body will get used to it. Meanwhile, you can drink electrolytes to feel energized.