Keto diets have really gone strong in the past year and a half, and for good reason. Not only is it a great way to shed those unwanted pounds quickly, but it’s also a great way to get healthy and stay that way. For those who have tried the keto diet and are still on it, it is much more than just a diet. It’s a way of life, a whole new lifestyle. But like any major change in our life it is not easy, it requires incredible commitment and determination.
Good for some but not all? Although the ketogenic diet has been used to vastly improve people’s quality of life, there are some who don’t share the way most people think. But why is it so? Ever since we can remember we have been taught that the only way to get rid of excess weight is to stop eating the fat laden foods that we are used to eating every day. So instructing people to eat healthy fats (the key word is healthy) you can certainly understand why some people would be skeptical about how and why you would eat more fats to lose weight and gain it fast. will eat. This concept goes against everything we know about weight loss.
How keto started – was discovered by endocrinologist Rollin Woodyatt in 1921 when he discovered that 3 water-soluble compounds aceturate, b-hydroxybutyrate and acetoacetate (known together as ketone bodies) are produced by the liver as a result of starvation were made or if the person had complied with it. A diet rich in high fat and very few carbs. Later that year a Mayo Clinic man by the name of Russell Wilder named it the “ketogenic diet” and used it to treat epilepsy in young children with great success. But due to the advancement in medicine, it was changed.
My difficulties in starting keto – I started keto diet on 28 Feb 2018, I tried keto diet once about 6 months ago but could never finish it in the first week. The first week on keto is the worst part of the whole process, this is when the dreaded keto flu, also known as carb flu, sets in. Keto flu is a natural response that causes your body to burn fat instead of burning glucose (sugar) as energy. Many people who have gone on the keto diet say that it really feels like withdrawing from a drug. It can last anywhere from 3 days to a full week, it only lasted a few days in my case.
People who have had keto flu report feeling drowsy, achy, nauseated, dizzy and have terrible migraines among other things. The first week is usually when people who try the keto diet fail and give up, just remember it happens to everyone at the beginning of the process and if you can get past the first week then most The hard part is over. There are some remedies you can use to avoid this difficult spell. Taking an electrolyte supplement, staying hydrated, drinking bone broth, eating more meat, and getting plenty of sleep. Keto flu is an unfortunate phenomenon that happens to everyone as the body adapts to the normal daily diet. You just have to power through it.
What does the ketogenic diet look like? When the average person eats a diet rich in carbs, their body takes those carbs and converts them into glucose for fuel. Glucose is the body’s main source of fuel when carbs are present in the body, very less carbs are consumed on a keto diet which forces the body to use other forms of energy to function properly . This is where healthy fats come into play, in the absence of carbs the liver takes fatty acids in the body and converts them into ketone bodies.
An ideal keto diet should include:
• 70-80% fat
• 20-25% protein
• 5-10% carbs
You shouldn’t eat more than 20 grams of carbs per day to maintain a typical ketogenic diet. For a more rigorous experience I personally ate less than 10 grams per day but I achieved my initial goals and then some. I lost 28 lbs. In a little less than 3 weeks.
What is ketosis? – When the body is completely filled with fat it enters a state called “Ketosis”, which is a natural state for the body. After all the sugars and unhealthy fats have been removed from the body during the first few weeks, the body now becomes freer on healthy fats. Ketosis has many potential benefits—whether related to rapid weight loss, health or performance. Excessive ketosis can be extremely dangerous in certain conditions such as type 1 diabetes, while in some cases combined with intermittent fasting can be extremely beneficial for people with type 2 diabetes. Substantial work is being done on this topic by Dr. Jason Fung, MD (Nephrologist) of the Intensive Diet Management Program.
What Can I Eat and Can’t Eat – It can be very challenging for someone new to keto to stick to a low carb diet, even though fat is the cornerstone of this diet, you are not supposed to consume any and all types of fat should do. Healthy fats are essential, but what are healthy fats, you may ask. Healthy fats would include grass-fed meats, (lamb, beef, goat, venison), wild-caught fish and seafood, pasture-raised pork and poultry. Eggs and unsalted butter can also be consumed. Be sure to stay away from starchy vegetables, fruits, and grains. Processed food is not accepted in any shape or form in the ketogenic diet, artificial sweeteners and milk can also pose a serious problem.
So far I’m at 5 weeks and down 34 lbs. And feeling great, I have a lot more energy and I don’t crash in the afternoon at work like I used to. Getting where you want to go health-wise will take some serious commitment and a great eating plan. But the way to get there is always more perfect than the place where you end up.
Source by Paul Aguilar
