What is Keto diet - Getting started on Keto

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What is the keto diet?

You've heard it mentioned but what is this new lifestyle that is all the rage?

In essence, the keto diet is a dietary approach that strives to modify the body’s metabolism from carbohydrate-burning to fat-burning. This is achieved by adhering to a low-carb, high-fat diet that emphasizes the consumption of foods with low carbohydrate content, moderate protein, and high fat content. The ultimate objective is to reach a state of nutritional ketosis, whereby the body utilises fat for energy instead of glucose. Put simply, the keto diet is a means of promoting fat as the primary energy source.

Let's talk about the keto lifestyle

If you’re wondering about the Keto diet and whether it works, you need to understand how your body processes carbohydrates. Whenever we eat a meal, the carbs we consume get broken down into glucose, which our body uses as its primary energy source – that is, unless you’re following the Keto diet.

If you’re like most people, you consume more carbs than your body can use immediately. The excess gets stored in your liver and muscles as glycogen, which your body can use for energy. But when your glycogen tanks are full, any extra glycogen gets stored as body fat!

Now, you might be thinking, “But don’t we need carbs?” Well, according to experts like Jeff Volek, PHD.D., R.D., and Stephen Phinney, M.D., PH.D., our bodies only need a small amount of glucose for basic metabolic functions.

In fact, our “glycogen tank” can only hold about 2000 calories, while our “fat tank” can hold up to 40,000 calories. So, when you become keto-adapted, your body will switch from glycogen metabolism to fat metabolism. This can lead to improved energy levels and fewer cravings.

Insulin and Fat Burning

Let’s take a moment to discuss insulin and its role in fat burning. Insulin is a hormone that helps the body use glucose, or sugar, for energy. When we eat, our pancreas releases insulin in response to the influx of glucose in our bloodstream. Insulin helps our cells absorb glucose from our blood and use it for energy. However, when we have too much glucose in our bloodstream, insulin helps us store it in the form of fat for later use. This means that insulin is crucial in maintaining a balance between glucose and fat utilisation.

When we consume meals high in carbs, our bodies produce more insulin to handle the increased glucose levels. As a result, our bodies lock fat in our cells and block fat burning until our insulin levels have lowered again and can use the stored fat for fuel.

It’s important to note that some people are insulin-sensitive, while others are insulin-resistant. If a person consistently consumes high levels of carbs and sugars, they can become insulin-resistant. This can lead to high LDL and low HDL cholesterol levels, increased inflammation, and eventually, the risk of type 2 diabetes.

The good news is that by reducing carb consumption, our bodies require less insulin to regulate blood sugar. This leads to more fat burning for energy and less fat storage. So, if you want to increase your fat burning potential, consider incorporating a low-carb diet into your lifestyle

Fat Burner or Fat Storer?

Are you interested in being a fat burner instead of a fat storer? The keto diet has been championed by numerous individuals, including celebrities who have successfully shed significant amounts of weight. However, there are also those who view it negatively, considering it to be a fad or unhealthy. But the truth is that it’s a lifestyle choice. Although the first week can be challenging, you can make an informed decision by reading more of the guides on this site. With the right resources and support, you can overcome any hurdles and embrace this new way of life more easily.

Getting Started on the Keto Diet

We are here to help you get started on the keto diet with some helpful advice, tips and other information. This will prepare you for the change your body is about to go through. And just to clarify, it is a probably one of the biggest shocks your body will have gone through. But, if you see this through, take advice, do the right things and this will become your new lifestyle.

Keep it simple

If you’re new to keto, the transition can be daunting. It’s understandable to feel apprehensive when starting a diet that has a significant impact on how your body functions. To increase your chances of success, we recommend beginning with naturally low-carb foods. When selecting a keto recipe, opt for those with a limited number of ingredients. Don’t overwhelm yourself with complicated meals right off the bat. Over time, you’ll become adept at identifying low-carb foods and can then begin to experiment more freely.

Eat more fat and protein

Now that you’re following a low-carb diet, it’s essential to ensure that you’re consuming enough protein and fats. Failure to do so can result in hunger, fatigue, and a greater likelihood of giving up on the diet. To learn which foods contain the necessary macronutrients, we recommend reading our guide on Fats, Carbs, and Proteins.

Negative effects when starting keto

You might have already heard about people getting flu while on the keto diet. This is because, during the beginning stage of the diet, your body requires more electrolytes, which are found in foods high in magnesium, potassium, and sodium. If you don’t get enough of these electrolytes, you may experience flu-like symptoms, such as body aches, fatigue, and weakness. But don’t worry, there are ways to avoid this. Firstly, make sure you’re getting enough salt and drinking plenty of water. You can even add some rock salt to your water. You can also find other ways to get electrolytes such as bone broth and supplements. Check out our pages related to keto flu and keto supplements for more information.

Insomnia – While not everyone experiences this, some people may have difficulty falling asleep when starting the keto diet. If you’re one of them, there are several tips, tricks, and supplements available to help you through the initial phase and return to regular sleeping patterns.

Keto Breath – Similarly, not all individuals starting keto may experience this, but some may develop a fruity breath odour. Avoid using mints and gum, as they can kick you out of ketosis. Instead, drink plenty of water or mint tea. It’s not a big deal, and it won’t last forever. You can learn more about Keto Breath on our website.

Testing for ketosis

There are several ways to determine if you’re in ketosis. The most popular techniques include using urine strips, breath analysers, and blood tests. Urine strips measure the level of ketones in your urine, breath analysers measure the amount of acetone in your breath, and blood tests measure the ketone level in your blood.

It takes your body 1-3 days to start generating ketones, which will subsequently be excreted in your urine. This is due to the fact that your body is not yet accustomed to using them.

Keto test strips, which are used to test urine for ketone levels, can be purchased online (Amazon has some highly rated ones) or at your local pharmacy. They are small strips that have a color indicator that you can compare to a colour chart. As your body enters ketosis and becomes keto adapted, the colours on the strips will lighten and return to neutral.

This is a complex process that involves most of the body’s systems and can take up to 4 weeks. It’s worth noting that it could take months before your body is fully adjusted to using ketones. However, once you’re keto adapted, your primary energy source will come from ketones, and your energy levels will be restored and increased.

Weight loss in the begininng of Keto

During the induction stage of the keto diet, your hormone levels will change because your glycogen levels are being depleted, causing your body to retain less water. As a result, it’s quite common to experience a large amount of weight loss in the first few days and weeks. This is because each molecule of glycogen attracts four molecules of water, which is excreted when you lose glycogen. Once all the glycogen stores in your body have been depleted, you will enter ketosis and start burning your fat stores. If you’re a larger person, you may experience significant weight loss in a short period of time.

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Best Keto Guide for Beginners

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What Keto Foods Can I Eat?

Now, it’s important to know which foods to include and avoid in your keto diet. You might find that some foods you can’t live without, while also discovering new ones you’ve never tried before. Some of these new foods may even become a staple in your new lifestyle, providing you with the necessary energy and nutrition.

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