How to Start the Keto Diet And Ways to Stick With It!

A s we move into the new year, there are definitely a lot of diet fads making the rounds. And one kind which simply stands out is the keto diet. Low-carb diets have been controversial for decades. Some people assert that these diets raise cholesterol and cause heart disease due to their high fat content. However, in most scientific studies, low-carb diets prove their worth as healthy and beneficial. The keto diet is all about increasing calories from fat and going very low carb. That means following a restrictive, keto-friendly food list. Many people suggest it to be a little questionable but there are many benefits to why you should be consuming a low-carb diet.
Social Diary provides a complete overview on some reasons as to why this should be a diet plan that deserves a try out:
Hunger tends to be the worst side effect of dieting. It is one of the main reasons why many people feel miserable and eventually give up. However, low-carb eating leads to an automatic reduction in appetite. Studies consistently show that when people cut carbs and eat more protein and fat, they end up eating far fewer calories. Cutting carbs is one of the simplest and most effective ways to lose weight. Studies illustrate that people on low-carb diets lose more weight, faster, than those on low-fat diets — even when the latter are actively restricting calories.This is because low-carb diets act to rid excess water from your body, lowering insulin levels and leading to rapid weight loss in the first week or two. In studies comparing low-carb and low-fat diets, people restricting their carbs sometimes lose 2–3 times as much weight — without being hungry. Low-carb and ketogenic diets can also be particularly helpful for people with diabetes and insulin resistance, which affect millions of people worldwide. Studies prove that cutting carbs lowers both blood sugar and insulin levels drastically. Some people with diabetes who begin a low-carb diet may need to reduce their insulin dosage by 50% almost immediately .

Any Potential Health Risks?
The possible benefits of the diet are impressive, but there are a few potential downsides to note. One is it’s tough to stick to. In fact, in a review of 11 studies involving adults on the keto diet, researchers calculated a 45 percent compliance rate among participants following the approach with the aim of controlling epilepsy. “The diet is pretty hard to follow because it’s a complete shift from what you’re used to. Slashing your intake of carbs can also make you feel hungrier than usual — a feeling that can last until you’re three weeks in.It’s also common for people starting the diet to experience flu-like symptoms, such as headaches and fatigue. This side effect is so common that there’s a name for it: the keto flu. You shed a ton of water weight at first, which can lead to dehydration. This can worsen the symptoms of the keto flu. To counter it, try staying hydrated and loading up on electrolytes through electrolyte tablets.Other potential risks include kidney stones, several vitamin and mineral deficiencies, decreased bone mineral density, and gastrointestinal distress. Here’s why: When you’re eliminating certain food groups (like fruits, legumes, and whole grains) and severely limiting others (like many vegetables), it’s not uncommon to experience nutritional deficiencies. A lack of fiber, for instance, can make it more likely you’ll experience constipation.

Amazing Substitutes
The ketogenic diet, or keto for short, is a very low-carb diet that’s high in fat and moderate in protein. It’s similar to other grain-free and low-carb diets, like paleo and Atkins, and calls for eating meats, dairy, eggs, fish, nuts, butters, oils, and non-starchy vegetables. Replacing most of the body’s carbohydrate intake with fat causes it to be better at burning fat for energy. Usually, cells use blood sugar — which comes from carbohydrates — to create energy. But when there are more ketones (fat molecules) in the blood than blood sugar, the body will burn stored fat instead. This metabolic state is called ketosis. Cauliflower makes a pretty good carb substitute. It’s buttery, works with all sorts of flavors, and feels like comfort food when cooked. It’s hard to think of ways to make tacos better — they’re already pretty delicious. Enter the cheese taco shell. It uses cheddar cheese to form the taco shell instead of a tortilla and you fill it with all your favorite taco fillings! Sesame chicken in Chinese carryout dishes is often battered or breaded, making it a poor option for those sticking to low-carb diets. It’s hard to imagine a pot pie without it being a carb bomb, but you can enjoy a chicken pot pie with a flaky crust and creamy center. So there is definitely something you can enjoy. You just need to check out some amazing recipes and substitutes which work in great ways!


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