KETO DIET

KETO DIET

lets get started with some question,

•  what is keto diet ?
• Does really keto works?
• first step for beginning a keto diet!

# The keto diet is a high fat , adequate-protein ,low carbohydrate that in medicine is used primarily to treat difficult to control epilepsy in children. The diet forces to burn fats rather than carbohydrates .Normally the carbohydrates contained in food are converted into glucose ,which is then transported around the body and is particularly important in  fueling brain function. However, if little carbohydrate remains in the diet, the liver converts fat into fatty acids and ketone bodies.  

# Over 15 different scientific studies– conducted between 2003 and 2012– have studied the effects of the keto diet on the body. Here is a quick overview of some of the most interesting results.     

         

• Keto vs. low-fat dieting. A 2003 study published by the New England Journal of Medicine compared the keto diet to a traditional low-fat diet. After six months, the keto dieters in the study lost almost twice as much weight as the low-fat dieters, on average. Though the differences between the two groups of dieters evened out after 12 months, the keto group had lower levels of blood triglycerides and more “good” HDL cholesterol.
• Women. Another 2003 study published by The Journal of Clinical Endocrinology & Metabolism subjected 53 healthy but moderately obese women to two different types of diets. After 24 weeks, the women on the keto diet lost 2.2 times as much weight and had healthier blood biomarkers.
• Adolescents. Yet another 2003 study published by The Journal of Pediatrics looked into whether or not overweight adolescents could benefit from keto dieting. After 12 weeks, the low-carb dieters lost 2.3 times as much weight as the low-fat dieters and had healthier blood profiles.
• Severely obese individuals. A  2004 study published by the New England Journal of Medicine tested to see if a keto diet could help very obese individuals shed weight. By the time the study had ended, the keto dieters in the study lost three times as much weight as the low-fat dieters. In addition, they were less sensitive to insulin and had healthier blood glucose levels.
• Hunger reduction. The peer-reviewed scientific journal Obesity published a 2007 study that sought to study the effects of the keto diet on hunger. As was the case with the other studies mentioned above, the researchers split the study participants into two groups: a low-fat group and a low-carb group. The low-carb group lost twice as much weight and reported less hunger.

Type 2 diabetes. London-based scientific journal Nutrition & Metabolism published a 2008 study that researched the effects of keto dieting on people with type 2 diabetes. One group followed the keto diet and the other stuck to a low-glycemic diet plan. The keto diet group lost about twice as much weight after 24 weeks. What’s more, 95.2% of the individuals in the keto diet group were able to reduce or eliminate their diabetes medications.

First steps for beginning a keto diet :

Here are a few steps you should take before you begin your keto diet.

Step 1: Ask your doctor if keto is right for you

The first thing you’ll want to do if you’re thinking about trying a keto diet is check with your doctor to see if your body will be able to handle it. According to physician Jeff Stanley, MD, the keto diet is “safe for most people,” but people who are on medication for diabetes and/or high blood pressure should proceed with caution. Checking in with your doctor every once in a while after you start is a good idea, as well.

Step 2: Pick a meal plan

Most keto dieters limit their carbohydrate intake to between 20 and 30 grams per day. Learning about which foods to avoid takes practice. It’s not just candy bars and soda that you’re going to have to give up. Sugary fruits and starchy veggies have carbs as well. To make things simpler, search for a keto meal plan that suits your taste in food. There are many keto meal plans to choose from. One great place to start is with Dr.Anthony Gustins three days keto meal plan.

Step 3: Level up your cooking skills

Many restaurants offer meals that seem to be keto-friendly on the surface, but will actually throw you out of ketosis. Sauces and added sugars can bump you above your daily carbohydrate limit. A single Big Mac hamburger, for example, contains nine grams of sugar. One excellent way to avoid these kinds of added sugar traps is to make your food yourself. Don’t worry– many keto meals (like meals involving boiled eggs, sliced meat or nuts) are extremely easy to prepare. Learning how to roast vegetables, grill fish and cook with olive oil will give you even more options.

Step 4: Experience the benefits of “bulletproof coffee”

Some keto dieters mix coconut oil and butter into their coffee between meals. The added fat can help your body adapt to using to no-carb energy while also keeping your hunger at bay. At the same time, the caffeine in the coffee will put a spring in your step. Keep in mind, however, that coconut oil does contain a significant amount of “bad” LDL cholesterol. You should check with your doctor first to see if bulletproof coffee is right for your diet.

Step 5: Learn what to expect when your body begins to adapt

The keto diet changes the way that you get the energy you need to live. Once in ketosis, your body will shift away from carbohydrates and begin burning fat for fuel. This is a massive change that is not without side effects. Some keto dieters complain of “keto flu”– a temporary feeling of malaise that leaves you feeling mentally and physically tired. Dehydration can also be a problem, so remember to drink plenty of fluids at all times after you go keto. Bad breath, constipation and menstrual cycle irregularities can also occur.