The keto diet has become a very trendy diet in today’s society. It has become especially popular amounts fitness enthusiasts and weight loss trainers around the world. Everyone wants to suddenly go keto because of the many health benefits attached to the diet. As popular as the keto diet may seem, a lot of people are still in the dark regarding what the keto diet really is about and how they can benefit from participating. I will be highlighting some fundamental information and knowledge on the keto diet, as well as my own personal experience with the diet below!
WHAT IS THE KETO DIET?
The ketogenic diet or as it is popularly known- the Keto diet, is a low carbohydrate, high fatty consuming diet that possesses various similarities and qualities with other low – carb diets in existence. The keto diet involves effectively reducing the consumption of carbohydrates and replacing it with fat. This severe reduction on the intake of carbohydrates sets the body into a metabolic state called “ Ketosis.”
Ketosis is defined as a metabolic state characterized by raised levels of ketone bodies in the body tissues, which is typically pathological in conditions such as diabetes, or maybe the consequence of a diet that is very low in carbohydrates.
However, when ketosis happens, the human body becomes increasingly effective at burning fat and converting it to energy, it also converts fat into ketones (chemically known as ketone bodies, which are byproducts of the breakdown of fatty acids) in the liver which supplies energy to the brain.
When we are on a ketogenic diet, our entire body switches its fuel supply to run almost entirely on fat. Insulin levels become very low, and fat burning increases drastically. It becomes easy for the body to access its fat stores to burn them off. This will work wonders if you’re trying to lose some weight, but the keto diet also provides other less obvious benefits, such as less hunger and a steady supply of energy, and keeping the body more alert and focused.
When the human body produces ketones, it’s said to be in ketosis. The fastest way for the human body to get to the state of ketosis is by fasting. But honestly, we can only fast for so long.
On the other hand, when we use the Keto diet and intermittent fasting, the consumption of food is still possible, and it also results in Ketosis.
KETO DIET PLAN
There are several types of keto diet plans, which I’ve highlighted below:
• Standard Ketogenic Diet (SKD)
This is the standard diet. It is a very low carb, moderate protein, and high-fat diet. It typically contains 75% fat, 20% protein, and only 5% carbs. This keto diet plan is believed to be the best for beginners, and although it might be difficult at first, you would get used to it.
• Cyclical Ketogenic Diet (CKD)
This type of the keto diet involves periods of higher carb intake, such as 5 ketogenic days followed by 2 high carb days.
• Targeted Ketogenic Diet (TKD)
This form of keto diet allows you to add carbs around workouts.
• High-Protein Keto Diet
This is similar to a standard keto diet but includes a higher consumption of protein. The ratio is often 60% fat, 35% protein, and 5% carbs.
Health Benefits of Keto Diet
A keto diet is a very effective way to lose weight and lower your risk of disease. In fact, research has shown that the ketogenic diet is a far more superior diet to the often recommended low-fat diets.
Also, the keto diet is so satisfying that you can burn fat and lose weight without having to count calories or track your food intake. One study discovered that individuals on a keto diet lost 2 times more weight than those on a calorie-restricted low-fat diet.
KETO DIET FOOD LIST
As I’m sure you already know, you can’t just eat anything when on the keto diet. It is crucial to watch what you eat, as that is the basis of the diet. There are many foods that are Keto friendly- I will talk about a few of the keto diet food lists below;
• Seafood like fish and shellfish are very keto friendly foods
• Low carb vegetables like avocados, celery, spinach, cucumber, and asparagus are keto approved foods
• Unprocessed meats are also very Keto friendly
• Eggs, whether boiled or fried… eat them anyway
• High-fat dairy products like high-fat cheese and yogurts
• Nuts are good too, in moderation
MY KETO EXPERIENCE
Interestingly enough, I got introduced to the Keto diet by my partner. She was really into fitness, so it was only a matter of time before she discovered the keto diet.
I, on the other hand, was merely a bit of a chubby boy with little to no physical fitness because I was always sitting in front of my laptop. However, she convinced me to start the keto diet with her, so I did.
As you already know, keto diet means you nearly or completely remove carbohydrates from your diet, and that was a tough decision for me to make. I hated the fact that I couldn’t have cereal or toast. I couldn’t have pasta, potatoes or pizza.
I definitely couldn’t have chocolate and found myself reverting to bars of 90% cocoa to get some sort of chocolate fix. Long story short, there was no fix. 90% cocoa is absolutely dreadful stuff. The first couple of days were absolutely horrible for me, I realized I couldn’t just shake off this weird and uncomfortable feeling.
After doing some research, I discovered it was something called the “keto flu”. As your body adjusts to the lack of carbs, you can develop “keto flu,” which meant I basically felt tired, run down and kind of out of it as my body adjusted to the change.
How Long Does Keto Flu Last?
The keto flu is not really a flu, nor is it contagious or dangerous, but it can definitely be very unpleasant. Most people feel one or more of these symptoms during the first week of a keto diet, especially about 3–5 days in. Fortunately, it’s temporary, and you’ll soon feel okay again. In fact, you’ll likely have more energy than before you started the diet.
Anyway, this feeling lasted about a week for me and began to become less noticeable in the second week. During the second week, I noticed a dramatic change in how I would think about food. Previously, when eating lots of carbs, I would still find myself hungry not long after.
2 Week Keto Diet Results
I found that after being on Keto for a while, I just wasn’t hungry for long periods of time. I could eat breakfast and go several hours until lunch without feeling like I was going to die of hunger. The food I was now eating was leaving me fuller for longer stretches of time. This also seemed to have a dramatic impact on my calorie intake for the day as well. I was averaging 1800 to 2200 calories a day, whereas I was averaging 1200 to 1500 calories a day while on the keto diet.
The next big thing that happened to me was my weight loss. The weight loss I experienced was definitely dramatic, for me anyway. It should be noted in the first week when doing any diet, the initial weight loss is probably due to losing water. Not that it particularly mattered or disheartened me in any way, because the numbers were pretty much going down every single day when I stepped on the scales in the morning.
My Keto Diet Today
Today, it feels like I found something that’s worked wonders for me. I lost about 3 kg in my first month. I believe this was the case because my diet was combined with running around 3 or 4 times weekly. The keto diet, along with exercise, really worked wonders for me. I am proud to say that as of today I am 1 year and 4 months into my keto diet journey!
To your continued good health, readers!