Do you remember South Beach? Do you remember atkins Those diets may be gone, but in their place is the keto or “keto” plan. It’s basically the same as these archaic diets in that it severely restricts carbohydrates so the body can burn fat quickly.
The ketogenic diet replaces carbohydrates with fats, which sounds great on the surface. But it’s actually quite restrictive, and some dieters have claimed they had trouble eating all of the fats they should. While the keto diet works when it comes to losing weight, there are some side effects. When you do this, it happens to your body.
Basics of the ketogenic diet
Let’s start with a brief overview of what the diet actually includes. It’s based on a process called ketosis, in which your body uses fat for its daily fuel, rather than your preferred source of carbohydrates. When you remove carbohydrates from your body, they are converted into dietary fat and stored for energy. This condition is called ketosis.
Ketosis will actually lead to weight loss. However, it does this by pushing the body outside the comfort zone into a rescue position. The burning of stored fat is a safety mechanism that aims to keep the body moving during times of hunger. However, since our modern diet has far exceeded the calories we evolved into, we now understand that we can use that security to our advantage.
However, since this is not the body’s preferred route of action, there are some side effects. Most of them are temporary, but most people find that they cannot stay on the keto diet indefinitely because it is so restrictive. As the bread does not contain carbohydrates. You should also avoid all sugary foods, including desserts, juices and sodas, all fruits (except the occasional berry), beans and legumes, potatoes and other root vegetables, and much more. Pasta and rice, of course. Add alcohol to the list of prohibited products.
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Side effects of ketosis
- A drop in insulin levels.
If you eat a lot of carbohydrates on average, your insulin levels will be higher because insulin is the chemical that processes glucose and makes it available to cells as fuel. When your body goes into ketosis, your insulin levels go down because there isn’t much it can do. The idea is with less insulin, fatty acids are more easily released from adipose tissue to use as fuel.
A ketogenic diet can be recommended for people with diabetes because their bodies still cannot use insulin effectively to process glucose. In some cases, ketosis allows diabetics to stop using diabetes medication or reverse the insulin resistance problem.
- Less hungry during the day
The ketogenic diet requires you to eat a lot of protein and fat, which is quite extensive. While carbohydrates act as fast-burning fuel, fats and proteins take a long time to digest. It should fill you up between meals. Additionally, some scientists believe that high levels of ketones in the blood affect the suppression of the hunger centers in the brain. Desires may decrease because of this, but we don’t make promises. Giving up all the sugary sweets can be very difficult, especially since we are what we eat every day not because we are hungry but because we want to feel happy.
- Sickness and malaise
Remember, fat burning is not your body’s preferred strategy. When you get used to ketosis, you can experience what’s called the “keto flu”. As with the flu, you experience muscle cramps, nausea, joint pain, fatigue, and headache. You will likely see these symptoms in the first few days of your new diet. If you have to be away from work for a day or two, remember you had the “flu”! Symptoms should disappear within a week.