Keto dieting has been a trending diet among individuals looking to change their appearance and feel. This beginner’s guide covers what keto is all about, with helpful tips on kick-starting one’s ketogenic journey.
Before diving headfirst into the world of ketogenic dieting, it’s crucial to lay a sturdy foundation of physical health. While the keto diet offers promising benefits like weight loss and improved metabolic function, it’s not a one-size-fits-all solution. Ensuring your body is in optimal condition before starting is essential, and this includes addressing any potential hormonal imbalances.
Hormones play a significant role in regulating metabolism, appetite, and energy levels, and imbalances can disrupt these processes, potentially hindering your progress on the keto journey. For instance, conditions like insulin resistance or thyroid dysfunction can impact how your body responds to the dietary changes inherent in keto.
Additionally, middle aged people might have symptoms related to reduction in testosterone production. This can also cause issues like mood swings and fatigue. Consulting with a healthcare professional to assess your hormonal health and make any necessary adjustments beforehand, like visiting this TRT Clinic Lehi (or something similar where you live) can set you up for success and ensure a smoother transition into the world of ketogenic eating.
That said, let’s delve into the basics of what keto dieting is all about.
What is a Keto Diet?
A keto diet is a low-carbohydrate, high-fat diet that helps improve blood sugar levels and reduces inflammation. It is an effective way to lose weight and improve overall health. The following are some key things to know about the keto diet:
- A keto diet is not for everyone. Pregnant women, breastfeeding moms, people with severe medical conditions, and those under 18 years old must consult a doctor before starting this or any other diet plan.
- The keto diet is a high-fat, low-carbohydrate diet. It would help if we aimed to eat between 70 and 80 percent of our calories from fat, 20 to 30 percent from protein, and no more than 5 percent from carbohydrates.
- Following a keto diet must carefully track our food intake. Make sure to include healthy fats, medium-chain triglycerides (MCTs), and lots of fresh vegetables and fruits in our meals. Avoid processed foods and sugar-rich items.
- Be aware that the keto diet can cause temporary side effects like fatigue and constipation. These symptoms typically disappear after two weeks of following the keto lifestyle regimen.
- Keep in mind that drinking plenty of water while following the keto diet is essential. This is important so that we don’t feel dehydrated or experience any other side effects related to dehydration, such as headaches or brain fog.
- If we want to be successful with the keto diet, finding a keto diet plan that fits our lifestyle and dietary needs is essential. There are many different versions of the keto diet, so it’s crucial to find one that works best for us.
- Finally, exercise regularly while following the keto diet. This will help us burn more calories and keep our bodies healthy.
If we want to try the keto diet, talk to a doctor about whether it’s a good fit. There is a lot of information on the keto diet, so it’s essential to research before starting this lifestyle.
Types of Keto Diets
There are a few different types of keto diets, each with its benefits and drawbacks. Here’s a quick overview of the most popular styles:
- The Standard Ketogenic Diet (SKD) is the most common type of keto diet. It’s based on the principle that eating lots of healthy foods like meat, fish, eggs, vegetables, and fruits will help us enter ketosis and achieve weight loss. The SKD allows for some carbs daily but mainly focuses on fats.
- The Cyclical Ketogenic Diet (CKD) is a variation of the SKD that cycles between periods with high carb intake and periods with low carb intake. This helps to maintain ketosis while also giving our body some variety.
- The Medium-Fat Keto Diet (MFKD) is a variant of the SKD that focuses more on healthy fats than carbs. This helps us lose weight and improve overall health by promoting better cholesterol levels and blood sugar control.
What Foods to Eat on a Keto Diet?
Meat and Fish
These are the primary protein sources on a keto diet, so it’s crucial to ensure we include them in our meals. We can cook meat and fish using various methods, including grilling, baking, or roasting.
Low-Carbohydrate Vegetables
Many people find that they don’t need as many carbohydrates as they were eating before following a keto diet. Some great low-carbohydrate vegetables include celery, cucumbers, zucchini squash, eggplant, bell peppers (green or red), spinach leaves, and carrots.
Low-Carbohydrate Fruits
Fruits are an essential part of any healthy diet. They are especially beneficial on a keto diet because they have few carbs. Some good low-carbohydrate fruits include berries (such as strawberries), mangoes, kiwifruit, apples, pears, grapefruit, oranges, plums, peaches, and pineapples.
Low-carbohydrate dairy
Dairy products are a great source of calcium and other nutrients, so it’s essential to include them in our keto diet. Some good low-carbohydrate dairy options include full-fat cottage cheese, cream cheese, and hard cheese such as cheddar, pepper jack, or Parmesan.
Drawbacks of a Keto Diet
Embarking on a keto journey can be a transformative experience for many, but as with any lifestyle change, there are some unexpected aspects to consider. One commonly reported side effect that catches beginners off guard is the occurrence of bad breath during ketosis. As your body adapts to a low-carb, high-fat diet, it enters a state of ketosis, where it burns fat for fuel instead of carbohydrates. This metabolic shift leads to the production of ketones, which can cause a distinctive fruity or acetone-like odor on your breath. Neglecting oral hygiene during keto dieting can contribute to the development of gum disease. You’d then have to visit a dentist who specializes in gum disease midway (or wherever you live) to fix the issue. Therefore, maintaining a diligent dental care routine, including regular brushing, flossing, and perhaps even considering sugar-free gum, can help combat bad breath and prevent potential gum issues, ensuring your keto experience is both enjoyable and health-conscious.
Some other drawbacks to adopting a keto diet include difficulty maintaining energy levels and varying blood sugar levels. Additionally, the high-fat content of this type of diet may increase our risk of heart disease and other health issues. Sometimes, too much fat in a keto diet can lead to inflammation, which could in turn cause skin breakouts. While these issues can be treated by looking for facial services in Wichita (or elsewhere), it’s important to ensure that the nutrient balance is not compromised because of the diet.
While there are ways to minimize these downsides, we must be aware of them if we consider this lifestyle change. Talk to a doctor before making any dietary changes if one has concerns about how a keto diet might affect one’s health.
Unravel the Truth of Keto Dieting
The keto diet is a very effective and sustainable way to lose weight. It is not as difficult as people think. It includes many delicious recipes that can be adjusted according to our preferences. If we want to try the keto diet, gradually lower our carbohydrate intake over weeks or months until we reach our desired weight loss goals.