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The ketogenic diet is known as a high fat, moderate protein, and low carbohydrate diet that puts the body into a state of ketosis. When in ketosis, the liver begins to produce ketones that are used as the main source of energy. The premise of the diet is that the body runs more efficiently when burning fat as opposed to sugar. When you consume foods that are high in carbohydrates, your body will produce insulin and glucose. Glucose is the first source your body will convert and use as energy. This means that fats are not needed and therefore are stored. When you limit your carb intake, glucose levels drop allowing fat cells to enter the bloodstream and make their way to the liver. Once you regularly begin producing ketones, you will notice increased mental performance, weight loss, and other physical benefits.

Benefits Of The Ketogenic Diet

The keto diet is one of the most effective ways to lose weight. Once your body is in ketosis essentially, it becomes a fat burning machine. It can also help people who have diabetes by lowering blood sugar levels due to the absence of carbs. A ketogenic diet will give you a better mental focus. Many people don’t realize how foggy carbohydrates have made their brain until they begin eliminating them. Ketones and the increase in fatty acids on this diet have a significant impact on brain function. The keto diet will also increase your energy levels because it is providing your body with a more reliable energy source making you feel more energized throughout the day.

Foods To Avoid On Keto

  • Wheat, corn, cereal, rice
  • Sugar, honey, syrup, agave
  • Apples, oranges, bananas
  • Legumes
  • Potatoes, Yams

Allowable Foods

  • Fish, lamb, beef, poultry, eggs
  • Leafy greens
  • Cruciferous vegetables
  • High-fat dairy
  • Nuts and seeds
  • Low glycemic berries
  • Low-carb sweeteners
  • Coconut oil, saturated fats, high-fat salad dressings

Side Effects On Keto

Many people when starting keto experience the “keto flu.” In the beginning stages, you may feel fatigued, dizzy, and have flu-like symptoms which are normal. Other mild side effects include cramping due to loss of fluids, constipation, and heart palpitations. You can decrease these symptoms by increasing your water and sodium intake, as well as consuming vegetables high in fiber.