If you are seeking to lose weight quickly, you might be
in search of a diet tailored to that need. Once you begin to delve into the
wide array of diet ideas out there, you are likely to find many options. One
such option that has gained a lot of traction in the diet world is the keto
(ketogenic) diet.
What is the keto diet?
This diet is based on the principle of ketogenesis which
is the idea that the body gets the bulk of its energy from proteins and fats
when they are converted by the liver into fatty acids and ketone bodies.
Therefore this diet dictates that consumption of foods high in fat and protein
(meats, poultry, cheeses, eggs, nuts, seeds, dark chocolate, unsweetened
coffee/tea, low carb vegetables, and butter based products) is best for more
efficiently converting food to energy, rather than intaking carbohydrates which
break down and stored by the body.
How does keto work?
By intaking less carb-heavy foods, the body retains less
and converts more to energy, enhancing metabolism. This initializes a metabolic
process known as ketosis during which the body begins to burn fat due to the
lack of carbs to burn off.
How do you know keto is working?
If you choose to try this type of diet, you wonder how to
know keto is working. Well, the weight loss is clearly the first sign, but
there are some other signs and side effects you should be prepared for, and it
is also good to bear in mind how long for ketosis to take effect, which is
usually 1-4 days.
High levels of ketones in a body can lead to the body
being more dehydrated, so your thirst is likely to increase to more than the
usual levels during the keto diet. It is important to hydrate yourself
adequately at this time to avoid complications which come along with a
dehydrated body. Along with dehydration, the electrolytes (including magnesium,
sodium, calcium and potassium) in the body are reduced. Electrolytes are the
communicators between the body’s cells, so a shortage could cause muscle
spasms.
Carbs provide quicker bursts of energy to your body, so
with the number of carbs reduced, the energy is not as readily available, which
will cause your body to feel more tired and potentially weak. Not properly
supplying your body with electrolytes will cause an electrolyte imbalance which
is known to cause headaches.
Any dietary change, especially a dramatic shift to lowering
carbs, tends to cause your stomach to react in unexpected ways. An upset
stomach, therefore, is not an uncommon issue when switching to the keto diet.
Along the lines of dietary changes, sleep patterns could be affected, though
research shows that these adjust within a week or so.
Improved focus and concentration is another side effect
of the keto diet largely reported. While the effects of this do not immediately
manifest, long-term keto dieters do report experiencing enhanced cognitive
functions once the sleep adjusts and the headaches seize, as the body adapts to
the new normal.
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