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What You Need to Know About the Keto Diet

The ketogenic diet involves a low carbohydrate intake, moderate protein intake and high fat intake. Reducing carbs and replacing them with healthy fats can cause your body to enter a metabolic state known as ketosis. Following the keto diet plan may be an effective method for weight loss.

Keto Diet Plan for Beginners

The standard ratio for nutrients with a keto diet is five percent carbohydrates, 20 percent protein and 75 percent fat. Many people lose weight effectively by following these guidelines, and cholesterol levels also tend to improve with this diet plan.

After starting the keto diet, some people go through an adjustment period known as the "keto flu." During this time, your body is acclimating to burning fat for energy instead of carbohydrates. The adjustment period may last up to 10 days, and people usually feel tired and cranky. Some people also experience a mental fog that makes it hard to concentrate. Getting extra rest and staying hydrated should help with these symptoms. Increasing potassium and sodium can also help with these side effects, which pass after your body adjusts to burning fat for energy.

Easy Diet Plan

Avoiding carbs can be a big adjustment. Pasta, rice, potatoes and bread are high-carb foods, but many fruits and vegetables also contain high levels of carbohydrates. You should also avoid high-carb foods such as soda and juice, candy, traditional desserts and processed foods.

Protein and fat sources are actually the only types of food that don't contain carbohydrates, so these foods figure prominently in the keto diet plan. Fish and seafood, cheese, nuts, eggs, meat, natural fats and vegetables that grow above the ground are included in the keto diet. You should drink lots of water, and you can also drink unsweetened coffee or tea while following the keto diet.

Health Benefits of Keto

The ketogenic diet has the potential to improve insulin sensitivity for many people. Those with type 2 diabetes may be able to stop taking medications or lower their dosages. Keto may also be beneficial for improving risk factors for heart disease, for slowing the growth of some tumors, for reducing Alzheimer's and Parkinson's symptoms and for reducing seizures in children with epilepsy. The diet can also be helpful for improving acne.

Keto Isn't Long Term

The keto diet isn't designed to be a long-term eating style for everyone. After stopping the keto diet, your body will leave ketosis quickly after you start eating carbohydrates again. To retain the health benefits of keto, try to avoid returning to a diet that contains high amounts of processed foods and sugar. Instead, try to maintain a diet with whole foods and enough fiber to keep your digestion strong.

Keto Meals

Instead of high-carbohydrate meals, popular keto meals involve some delicious substitutions. For example, it's possible to replace white potatoes or rice with cauliflower in many recipes. You can make mashed cauliflower instead of mashed potatoes, and you can make cauliflower pilaf instead of rice pilaf. It's also possible to make inventive bread recipes using cauliflower instead of flour. You could make pizza crust out of pureed cauliflower, topping it with all of the pizza ingredients you love.

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