Ketogenic Diet Guide for the Healthy Lifestyle
The Keto or the Ketogenic diet is among the popular plans used for weight loss. Characterized by a low carbohydrate intake, the diet is often seen among the solutions to adopt for weight loss. Still controversial in its drastic approach, the diet is supported by two main macronutrient pillars. They include fats and protein. This is the guide to the keto diet for beginners.
What is Ketosis and How to Achieve It?
Following a meal plan which is low in carbohydrates leads to a state of ketosis when paired with a high fats and modern protein intake. The percentages are as follows:
- 75% fats
- 20% protein
This means that the fats you consume are then used as an energy source. So instead of metabolizing carbs into glucose, your body will produce more ketones which are characteristic to the state of ketosis and the main driver to the benefits of ketosis. The ketones are then used for energy but the whole process might not be are straightforward as expected and it does not represent a long-term opportunity. This is why many people simply follow the diet to lose weight or to break weight loss plateaus.
The idea of a low carbohydrate diet is not exclusive to the Keto diet but it seems to be among the most popular solutions to consider for this purpose. For weight loss, it can be one of the plans which offer results but you will need to be very specific with your nutrition if you plan to follow it. At the same time, it is also important to note that you can see great results when it comes to better overall weight loss when you pair the diet with healthy fats such as those derived from coconut oil.
The Drawbacks of the Keto Diet and Ketosis
There are some drawbacks to the diet which might not be as obvious at first. If you are an active person, then you can even see a decrease in strength, especially in the first few days on the diet. In many cases, people also experience dizziness or other symptoms which can be associated with increased fatigue.
Most importantly, the diet is not to be followed for a long period of time as carbs still play an essential part as an energy source as even as a nutrient for brain health. This is why it is important to consider the options you have when it comes to a plan which can last for only a few weeks.
From an evolutionary perspective, people used to consume low carb foods during the winter months when grains where not as available. But some areas of the world were following a similar high fats plan for hundreds of years, such as the places around the Arctic Circle. So it is more than about a simple diet and Ketosis proves the impressive adaptability of the human body.
At the same time, it also shows that you can use other methods to lose weight as well when you are facing a plateau. Of course, you want to limit the diet if you are unhealthy or if you have any medical conditions.