How to Start a Keto Diet ?

seiif (22)in #food • 3 years ago

The ketogenic diet has been rising in popularity, and for good reason — it is simple and yields significant results. Whether you want to lose fat, increase energy, enhance brain health, improve your blood sugar levels, or improve your overall health, keto may be the diet you are looking for.
However, before we learn how to start a keto diet, we must develop a deeper understanding of what it is and why it is so effective. Knowing the what and why behind this way of eating plays an integral role in your keto diet success as well as knowing how to get started.
What Is the Keto Diet?

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The keto diet can be described in many different ways, but the most common definition is that it is a high-fat, low-carb, low-to-moderate protein diet. However, if you don’t know what phrases like “high-fat” and “low-carb” mean it is difficult to understand what eating keto actually looks like.
The simplest way I’ve found to conceptualize the keto diet is this: If you restrict carbs to the point that you enter and sustain ketosis, you are on keto.
Ketosis is a metabolic state in which your body is consistently using and burning a highly efficient alternative fuel called ketones. To produce ketones and enter ketosis, we must continually trigger a process in the liver called ketogenesis. The healthiest way to do this is by limiting carb consumption more than any other low carb diet.
This is why this version of the low carb diet is called the “ketogenic diet” — Its primary objective is to limit carbs to the point that you stimulate ketogenesis and enter nutritional ketosis.
If you’re not promoting ketone production and maintaining ketosis, then you are technically not on the keto diet. However, this begs the question: Is undergoing such a massive shift in your diet so that you can be in ketosis worth it?

The Secret Behind Why Keto Works

The keto diet is simple but may be difficult to adapt to at first. To go from eating all of the high-carb foods you desire to filling up on fat for fuel requires a massive change in your physiology and in your lifestyle.
Are the results of this keto journey worth the climb? It depends on the person.
For many people, the answer is a clear and definitive “yes.” High-quality studies on the keto diet have found that it consistently leads to the same amount or slightly more weight loss than many other popular diets. Furthermore, the current research also indicates that keto can help with many of the common conditions that people struggle with today, including heart disease, type 2 diabetes, and Alzheimer’s disease.
There are two primary mechanisms behind these incredible results:
It naturally reduces calorie intake. The keto diet encourages the consumption of highly-satiating whole foods and the restriction of appetite-stimulating processed foods. Because of this, many keto dieters feel full throughout the day without needing to eat as many calories as before. This spontaneous reduction in calorie consumption typically leads to weight loss and the improvement of various biomarkers linked to heart disease and type 2 diabetes.
It increases ketone use. Ketones are our most efficient energy source in many ways, but they aren’t produced unless we lack the sugar needed to support brain function. When we burn ketones for fuel, they have many positive effects throughout our body, including brain health optimization, increased energy levels, and appetite reduction
This powerful combination of sustainable calorie reduction and ketone production is what makes the keto diet unique and useful in ways that other diets cannot emulate. Plus, you can follow it for as long as you desire (we will take a closer look at this later in this article).
To achieve your health and body composition goals, however, you must overcome the hardest part of most diet plans — getting started. Fortunately, making the switch to keto isn’t difficult when we filter out all the unnecessary info and break it down into three easy-to-follow steps.

Step 1: What to Eat and What to Avoid to Follow the Keto Diet
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