How does the Keto Diet work?
The keto diet aims to force your body to use a different fuel type. Instead of relying on sugar (glucose) that comes from carbohydrates (such as grains, legumes, vegetables, and fruits), the keto diet relies on ketone bodies, a type of fuel that the liver produces from stored fat (Harvard Health).
“Ketogenic” is a term for the ketogenic diet (keto) which is a low-carb, high-fat diet (like the Atkins diet).
What can happen from a lack of carbohydrates?
Carbohydrates frequently receive a poor image, particularly regarding weight gain.
If you eliminate carbs entirely from your diet, your body will start to burn more fat for energy. Ketones are formed when fat is broken down to fuel your body.
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Is the Keto Diet sustainable?
It is difficult for most people to be ethical on the ketogenic diet in the long run, and the long-term benefits or harmful consequences on health are unknown. Carbohydrates aren’t all terrible. They have a valuable impact on various health benefits.
Moreover, the premise is that consuming both carbs and fat is acceptable for an ethical, balanced, and nutritious approach to healthy weight management. Be sure to pay attention to portion control and avoid processed foods.
Types of Carbs
There are three sources of carbohydrates:
Sugar
Starch
Fiber
Sugar is the most basic type of carbohydrate and can be found in various meals, including fruits, vegetables, milk, and milk products.
Starch is a complex carbohydrate that comprises several combined sugar units. Natural sources of starch include vegetables, rice, and potatoes.
Fiber is also a complex carbohydrate. It naturally occurs in fruits, vegetables, dry beans, and peas.
What happens when I follow the Keto Diet?
The keto diet has been proven to produce fast results in the short term, such as weight loss. However, there are repercussions of the diet and metabolic change:
The keto diet forces your body to burn fats rather than carbohydrates.
While this diet may help you lose weight, the high level of unhealthy fats paired with fruits and vegetables harms your health in the long run.
The food travels down to the liver to break down stored fat into molecules known as ketones in a process called “ketogenesis.”
The USDA recommends less than 30% fat, 20-35% protein and at least 50% carbs.
Check out this video from the Science Insider: “What The Keto Diet Actually Does To Your Body.”
How about “Keto Breath?”
Many people who follow a ketogenic diet notice that their breath has a “fruity” scent. This is due to high ketone levels, known as acetone. Acetone is a ketone found in both urine and breath. As a result, more significant amounts of ketone and acetone are responsible for the infamous “keto breath.”
What should I do after a few weeks of trying the keto diet?
It is highly recommended that you change your lifestyle to one that is more ethical and balanced in the long term. Ask yourself, how am I feeling? Are there signs of fatigue, hunger, or anxiety? Drink a lot of water. Make healthy decisions. Concentrate on portion control and increase your level of physical activity.
What are the healthiest sources of fat?
Olive oil
Avocados
Nuts (almonds, walnuts)
Carbohydrates are essential to a balanced diet because they contain various nutrients. However, not all carbs perform the same task.
Here’s how to incorporate healthy carbohydrates into a well-balanced diet:
Fruits and vegetables high in fiber should be prioritized. Go for whole, fresh, or frozen fruits and veggies with no added sugar.
Choose low-fat dairy products. Milk, cheese, yogurt, and other dairy products contain calcium, protein, vitamins, and minerals.
Stick to whole grains. Whole grains have more fiber and other vital elements, such as B vitamins, than refined grains.
What should you remember about the Keto Diet?
A diet causes “ketones” to be released into the bloodstream.
In the short term, you will experience weight loss from a calorie deficit of approximately 500 calories per day. For now, it’s likely safe to practice the keto diet—ideally with the help of a dietitian or nutritionist.
However, it is not a long-term viable, healthful, or nutritional option. Keeping weight off on the ketogenic (keto) diet will be difficult, not to mention dangerous.
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