The Keto diet has rapidly become one of the most popular diets around today. And it’s easy to see why! It can help you regain your health, lose weight and boost your mental clarity.
But many folks have no idea how the keto diet actually works. Or that there are healthy and unhealthy ways to do a keto diet. And they often don’t realize that the keto diet isn’t right for everybody. That’s what we’ll be covering in this article.
How does the Ketogenic Diet work?
The keto diet puts your body into a metabolic state called ketosis. And being in ketosis leads to all the health benefits you hear keto dieters talking about.
What is ketosis?
Usually, our bodies rely on sugars and carbohydrates as their main source of energy. But during ketosis, your body burns more fat for energy and relies less on sugars/carbs.
Because the keto diet is very low in carbohydrates, your body doesn’t have access to a lot of glucose (which comes from carbs). And glucose is usually our body’s preferred fuel source.So your body has to use an alternative…fats.
How do you get into ketosis?
That’s simple: follow a keto diet!
Focus on consuming under 25g of carbs per day. The rest of your daily calorie intake should come from a moderate amount of protein and lots of healthy fats. You can use this keto calculator to figure out your macro needs.
By changing what you eat, you’ll change your metabolism and achieve ketosis.
Who does the Keto Diet benefit? Who shouldn’t do Keto?
Following a keto diet can be a great tool to optimize your health. But it is not the right choice for everyone!
Who does the ketogenic diet benefit? Is it right for you?
Keto could be the right choice for you, if…
1) You want to lose excess fat
There are tons of scientific studies and success stories to back this up! In one study, researchers compared a low-carb weight loss diet with a conventional weight loss diet (low-fat, high-carb). They found that folks on a low-carb diet lost significantly more weight.
2) You want to get rid of sugar cravings and brain fog
Spikes and crashes in blood sugar are usually the culprits behind sugar cravings and brain fog. Because you consume fewer carbohydrates on a keto diet, your blood sugar levels stay balanced. And that means no more cravings!
3) You want to increase your mental clarity, focus and energy levels
Have a look on keto diet forums: you’ll find plenty of keto dieters who report that keto improved their ability to concentrate and made them feel more energetic.
4) You want to heal digestive issues (like leaky gut) or metabolic imbalances
A keto diet can help with certain types of health issues! It can improve your cholesterol levels (see the study here). And it can be an effective treatment for metabolic syndrome, according to researchers.
You’ll also find stories from keto dieters who cleared up digestive issues and got rid of bloating, thanks to a keto diet.
Who should not try keto?
This isn’t the right time for you to try a keto diet, if...
1) You have an autoimmune disease or other underlying health conditions
Your other health issues will cover up the positive effects of a keto diet, so you likely won’t notice much of a difference (unfortunately). It’s best to treat your existing health problems and then try a keto diet.
2) You’re just looking for a quick fix or a crash diet...
You won’t be able to fix your body overnight by following a keto diet! But if you give it time, you’ll notice how much better you feel when you’re following a keto diet. Only try keto if you’re ready to commit for at least a few months… be honest with yourself about this!
What’s the healthiest way to do a Keto Diet?
There are two things you’ll need to remember:
1) Focus on nutrient-dense foods
Stick to the foods on this Ketogenic Diet Food List for Weight Loss. They’re full of the vitamins, minerals, and antioxidants your body needs to thrive.
Avoid all diet sodas or other processed low-carb treats (like energy bars). They might be low in carbohydrates, but they contain harmful preservatives, flavoring and coloring.
2) Diet is only one part of a healthy lifestyle
Improving your health is about more than just which foods you eat!
You’ll also need to make sure you’re getting enough sleep, exercising regularly, and managing your stress levels.
Embracing a keto diet can be a significant step on your journey to long-term health.
It can make you feel significantly better: improving everything from bloating to mood to cravings to concentration. As well as helping you lose stubborn weight!