Keto Diet - What To know Before You Start 2023

So I’ve been trying to figure it out myself as I struggled between different diets and still didn’t manage to lose weight as much as I wanted. Therefore I started to learn the basics of different diet approaches. One of them is the Keto diet.

Let me try and explain to you what is it. what are the benefits? should you try it? if so, how to start?

So what is it the keto diet that everyone is talking about?

The keto diet is a low-carb, high-fat eating plan that calls for significantly cutting back on carbohydrates and substituting them with fat. When you cut back on carbohydrates, your body enters a metabolic state known as ketosis.

When you go keto, your body starts producing energy from fat rather than glucose from carbohydrates. As a result, the liver creates chemicals known as ketones, which the body uses as its primary energy source.

The keto diet was originally developed in the 1920s as a treatment for epilepsy. Researchers found that the diet could help reduce seizures in children who were not responding to medication.

It has become more and more well-liked as a weight loss strategy in recent years. According to certain research, this diet may be a better weight-loss strategy than other low-fat diets.

What are the basics of keto diet?

Low carbohydrate consumption: The ketogenic diet normally keeps daily carbohydrate intake to 50 grams or less. A few variations recommend as little as 20 grams of carbohydrates daily. There are no quantity restrictions on other foods.
High-fat intake: in this diet, fat becomes the main source of energy, so it’s critical to eat a lot of good fats. Avocados, almonds, seeds, olive oil, and fatty seafood are good sources of fats.
Moderate protein intake: protein should be consumed in moderation because too much protein can be converted to glucose and prevent the body from entering ketosis.
Ketosis: The objective of the ketogenic diet is to bring about the metabolic state of ketosis, in which your body begins to burn fat for energy.

What are the benefits of Keto diet?

Weight loss: This can be an effective way to lose weight, as it can help you feel full and satisfied with fewer calories.

Improved blood sugar control: This can help improve blood sugar control in people with diabetes.

Reduced Insulin Resistance: The carbohydrates cause the release of insulin, which is a hormone that aids in blood sugar regulation.
Excess carbohydrate consumption can lead to insulin resistance, which is a condition in which cells become less responsive to insulin over time and can cause high blood sugar levels that can lead to diabetes.

this diet reduces carbohydrate intake and decreases the demand for insulin which allows our body to more effectively remove sugar from the bloodstream and lead to lower blood sugar levels.

Reduced risk of heart disease: High blood pressure and cholesterol are two risk factors for heart disease that the keto diet may help lower by increased HDL (“Good”) Cholesterol: this diet can raise HDL cholesterol levels, which aids in the removal of harmful LDL cholesterol from the arteries, lowering the risk of heart disease.

Enhanced cognitive function: According to research individuals with Alzheimer’s disease and other neurological disorders may have enhanced cognitive performance when following a ketogenic diet. If you are suffering from stress and anxiety this diet can help reduce those and by that improve cognitive function.

Are there any potential risks of the keto diet?

Keto flu: This frequent side effect of the diet can result in headache, exhaustion, nausea, and lightheadedness. There is such a thing as the “carb flu,” or the “keto flu.” If you abruptly and drastically cut out carbohydrates from your diet, it might happen to you. The first day or two after cutting out carbohydrates is when the symptoms of the keto flu usually appear. The flu typically lasts a week or less for the average person, but in severe situations, it can last up to a month. On the other hand, your genetic makeup may mean that you never have the flu. Certain individuals are “metabolically flexible” by nature, which means they may quickly change their metabolic states without feeling the effects on their health.
Kidney stones: Some studies have shown that the keto diet may increase the risk of kidney stones.
Not everyone should follow a ketogenic diet. The keto diet should not be followed by anyone who has certain medical disorders, such as pancreatic illness, liver disease, or renal disease. Before beginning the ketogenic diet, women who are nursing or pregnant should also consult their doctor.

How to start?

First, consult with your doctor
Start drinking a lot of water
Reduce stress. try meditation before sleep and during awakeness
Limit protein intake but do not avoid them as it can cause loss of muscle mass
Minimize your carb consumption
Exercise. try to start with 15 minutes a day from your home. there are a lot of YouTube videos/apps that will help you achieve that. you do not need to sign up for a gym or even step out of your home. you can even start doing some exercise in your pajama
Keep utilizing electrolytes. Our bodies primarily contain magnesium, potassium, and sodium as electrolytes. It’s imperative to consume enough of them to prevent side effects, which are temporary but preventable.
Follow Keto diet plan. embrace cooking, and understand what to eat and what not to consume before attempting the ketogenic diet.

Fat: 60–75% of your calories

Protein: 20–35% of your calories

Carbs: 5–10% of your calories

So if you made it up to here and you are motivated to start this keto diet I’ll suggest enrolling to a plan that will help you get started and explain what you should it and what you should reduce. give you recipes and a coaching environment.

CLICK HERE and Start The 28-Day Keto
Challenge Right Now

In Conclusion

The start of the journey might require some adjustments and temporary difficulties. But believe in yourself and accept difficulty as a necessary step to see results. Keep in mind that the greatest accomplishments are often found outside of our comfort zone.

Small steps result in big changes. Don’t try to change your entire life at once. Begin with small, manageable changes and build on them gradually. Consistency is necessary, and even small steps can lead to a healthier you.

Concentrate on progress rather than perfection. Nobody is perfect, so don’t beat yourself up over minor stumbles. Treat them as learning opportunities and return to your goals. Always prioritize progress over perfection for long-term success.

Celebrate your victories, big or small. Every step you take towards a healthier lifestyle is a victory worth celebrating.

Find a support system. Surround yourself with people who are positive and supportive of your journey.

So if you are into losing weight, controlling your blood sugar, feeling energetic, and reducing inflammation then you need to take this step and start right now with positive thinking and motivation.

Go and do more research, find recipes, prepare your schedule, make it easy, and don’t try to accomplish all at once. TAKE SMALL STEPS.