Although it is possible that it is difficult for our body to get used to the ketogenic diet and present problems during the first weeks, then it will stabilize and we will start to obtain benefits. Have you heard about the ketogenic diet? If it is not like that or if you have doubts about its benefits, read on because here we will tell you. You will discover that, besides being interesting, it can be of great help to keep you healthy and at your ideal weight.
How does the Ketogenic Diet Work?
The ketogenic diet seeks that the liver produces enough ketones to be used as an energy source. This is called ketosis. Usually, the human body produces glucose for energy. However, this can lead to glucose spikes when you eat too much carbohydrate or when your lifestyle is not healthy. For this to happen in the right way it is important to include foods rich in animal fats and good quality vegetables.
1. The Ketogenic Diet Reduces Body Fat Accumulated in Excess
In the ketogenic diet, fats are used as energy instead of accumulating. This means that, as the days go by, the reserves that have been created will begin to be used and you will lose weight. Try to supplement this diet with exercise to ensure you tone muscles and avoid flaccidity. Also, it is important that when you start this diet, you advise a nutritionist to explain the best types of fat you can include and the amounts.
2. Your blood sugar Levels Stabilize
The increase in ketones lowers blood sugar, helping to improve blood sugar resistance and decreasing the risk of type 2 diabetes. What’s more, we recommend that you try this diet if your doctor has indicated that you have prediabetes or metabolic syndrome. If this is your case, you can also ask about how beneficial it would be to include a ketone supplement. There are some commercial versions that can speed up the glucose regulation process. However, remember that it is not recommended to consume supplements and medicines without supervision of a specialist.
3. You Lose Weight
“The ketogenic diet is excellent for losing weight because it reduces the appetite and anxiety to eat”.
In addition, by ingesting more healthy fats and proteins, the organism stops relying on glucose as an energy source and you will feel satiated with fewer calories. Being a diet in which fat is metabolized by low carbohydrate intake, overweight people have a very fast weight reduction and no risk of losing muscle mass. We only recommend that you maintain good habits once your goal has been achieved.
4. Benefits in the Blood
By having a lower intake of carbohydrates, the triglycerides in the blood remain normal and the levels of HDL lipoprotein or good cholesterol increase. This translates into:
- Lower risk of cardiovascular disease
- Lower risk of arterial obstruction
- Normalization of blood pressure levels
For these effects to really be present, it is important that the meats you choose are lean. That is, with the least amount of fat possible. In addition, oils and fatty foods must be of good quality.
5. You will Feel More Satisfied with Less Food
Because the ketogenic diet involves a high intake of protein, your body will be satiated for more hours with less food. This is another reason why you will lose weight.
Effects of Following a Ketogenic Diet
As with any other diet or regimen, the ketogenic diet can have side effects that you should consider to take care of your health.
You will Feel a Little General Malaise
Because your body will have to get used to using ketones instead of blood, the first few weeks can be a bit complicated. You will experience:
This is also because your glucose levels are stabilizing, especially if you are diabetic with poor glycemic control. For this reason, it is important that you maintain close communication with your doctor and nutritionist to answer any questions. If you are diabetic, you must also keep constant control of your glucose levels.
You will Suffer Constipation
People who start following a ketogenic diet sometimes fail to include the right amount of vegetables. If this happens, you will notice problems to evacuate correctly. The most effective way to combat the problem is by consuming enough water per day. In addition, you should increase the amount of fiber-rich foods conscientiously. In case you do not want to do it or you do not like vegetables, ask your doctor or nutritionist if it is possible to take a fiber supplement. This may include from a laxative to linseed powder supplements and the like.
You will Feel Tired
With this diet, your body will receive less energy in the form of glucose. Therefore, it would not be unusual for it to take a while to get used to burning fat. In this learning process, you may feel tired or without energy all the time. If you are a person who does too much exercise, try to lower the intensity a bit in the first weeks and have some company to watch that everything goes well until you get used to it.