Most of us look for the perfect diet to adopt. However, not all of us are ready to exert hard efforts. We almost refuse deprivation or extreme diets. However, there is no need to worry. There are still good diets to lose weight and get a healthier body. Keto diet is a very good example!
Ketosis is the process that happens when your body does not have enough carbohydrates to burn. Thus, it starts to burn fat instead, it also makes something called ketones; which are used as a fuel to give the body enough energy. Ketosis is a popular diet to lose weight because it is a low- carb program. It can be very useful diet when people adopt it correctly. However, it can be harmful and cause negative effects for some people when they do not follow it properly.
It is the diet of high fat and protein levels, but low in carbs. It is also called “Ketogenic”. This diet forces the body to burn fats rather than carbohydrates. The metabolic state of reducing carbohydrates intake and replacing it with fat is called Ketosis.
As any other diet, keto diet can be good or bad depending on how it is followed and who is following it. By adopting keto diet, you will feel less hungry, that is due to the high levels of fat that you consume. It also keeps the muscles in a healthy state, that is due to the good levels of protein that you consume too. In addition, recent studies have proved that it has benefits concerning several diseases; such as: type 2 diabetes, insulin resistance, metabolic syndrome, cancers, polycystic ovary syndrome, Alzheimer, Parkinson and Lou Gehrig. Doctors tend to put children with epilepsy on keto diet because it could prevent seizures.
It has some negative side effects in the long term. Scientific studies suggest that these kinds of diets may increase the risk of kidney stones, osteoporosis, blood level of uric acid and gout. In addition, it causes some side effects and symptoms at first until your body totally gets into it.
How long Does Body Need to be Accustomed to Ketosis?
Basically, body needs 2-4 days to get into ketosis if you eat 20–50 grams of carbs per day. Yet, some people need longer time to get into it and they struggle more than the other. They sometimes need a week or even more than one week. In other words, the time that your body needs to get into ketosis varies from person to person. There are some factors that affect the period your body needs to get into ketosis; such as: daily carbohydrates intake, fat and protein intake, exercises, person’s age and body metabolism. For instance, those who are used to consume a high-carbohydrates diet before may take longer to get into ketosis than those who generally eat a low or moderate carbohydrates diet.
At the beginning of this experience, you may face several symptoms and negative side effects. But do not worry. All these bad feelings are temporary and will disappear after the first week. These temporary side effects are: headache, fatigue, brain fog, irritability, constipation, nausea, stomachache, cramps, dizziness, trouble sleeping and bad breath (Keto breath). Drinking plenty of water can help you to get rid of some of these bad effects and will make you feel better.
First of all, you have to know that this diet has a its downsides that can harm you and affect your health very badly. Thus, before starting it, consult your doctor or nutritionist in order to avoid any possible risks. For women, make sure that you are NOT PREGNANT! That is because pregnant women who follow keto diet do not take enough calories and fluids. They need enough amounts of these two substances for them and for their baby. Keto diet affects breast milk supply. Thus, doctors always recommend pregnant women to wait until their breastfeeding is done. Here are some other tips:
1- Never forget to eat healthy food of low- carbs and high- fats.
2- Try to include coconut oil in your diet.
3- Do effective exercises: physical activities are really good to help you get into ketosis.
4- Also, fasting or intermitted fasting is very good to try during this diet.
5- Get enough protein intake.