While there are several versions of this popular diet, essentially the Keto diet is based on controlling your macronutrient levels through a generous low-carb diet. The three tiers of macronutrients that are key in this diet are fat, protein and carbohydrates.
In order for the diet to work, your diet is usually moderated by high fat and protein intake but extremely low carbs. As carbs are reduced and fat is increased, the body enters a metabolic state called ketosis. Then the body starts turning fats into ketones, which are molecules that can supply energy for the brain. This enables your body to burn fat and keytones for fuel instead of carbs.
Can You Lose Weight on The Keto Diet?
Contrary to certain bloggers and diet crazies, calories do matter in the keto diet. You can’t just have a meat feast for every meal and expect weight loss results. The fact is, ketosis alone does not guarantee weight loss. You need physical exercise as well and some people may need nutrition supplements to boost metabolism. Low-carb diets are generally better for weight loss due to their appetite suppressing powers and readily available body fat for energy source.
Are There Side Effects of The Ketogenic Diet?
Most of these can be fought off by simple diet adjustments such as drinking more water, increasing your salt intake and making sure you eat enough fat. However, it is important that you consult your physician before starting a keto diet. Here are the most common side effects of the keto diet:
- Frequent Urination
- Dizziness & Drowsiness
- Low Blood Sugar
- Cravings For Sugar
- Muscle Cramps
- Flu-Like Symptoms
- Sleep Issues
- Smelly Breath
- Heart Palpitations
What Level of Ketosis is Best For Weight Loss?
You can purchase ketosis test strips to test your urine for signs that your body is in ketosis. Levels between 0.5-1.5 mmol/L is considered light nutritional ketosis. However, you will likely not be burning maximum fat at this level. In order to get optimal fat burning effects, you’ll need to achieve a level around 1.5-3 mmol/L.
Is The Ketogenic Diet Dangerous?
Ketosis occurs when you eat a low-carb or no-carb diet and the keytone molecules build up in your bloodstream. Low carbohydrate levels cause blood sugar levels to drop and the body begins to burn fat for energy. If an individual has chronic low blood sugar, this is not a safe diet and should be avoided. However, for most healthy individuals, many experts claim ketosis itself to be completely harmless and a safe way to burn fat.
If you are considering the keto diet, it is good that you first do some research and find a version of the diet that best suits your needs. Next, you’ll want to speak to your physician to be sure your blood sugar levels and other health factors are optimal for this diet. Lastly, consider adding a regular exercise routine and nutrition supplement to boost your fat burning results with ketosis.