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You may have heard of the ketogenic diet plan, but have no idea what it means. Or you’re looking for a new diet low in carbs that will actually give you results. Here’s our all-inclusive guide to this low-carb dietary lifestyle which includes ketogenic diet reviews from REAL people at the end.
The ketogenic diet plan is a low-carb, high-fat diet that aims to alter your metabolism so that your body relies primarily on fat for an energy source instead of quick-burning carbs.
Whenever you eat something high in carbs (a doughnut), your body will produce glucose and insulin.
Glucose – Almost everything we eat can be converted into glucose. Carbs are sugars, and all sugars are easily converted to glucose.
Since glucose is the easiest source for your body to convert to energy, it will be chosen over any other energy source to fuel the body. If you consume more sugar than your body needs to function, the excess glucose your body generates then gets stored as fat.
Insulin – Insulin is released while eating. It notifies your body to start taking glucose out of its bloodstream, which then lowers blood glucose levels. If not for insulin, you would go into hyperglycemic shock from something as simple as eating a few slices of pizza.
Since glucose is used as the primary energy source, fats aren’t needed, and instead they’re stored. Hence, people become overweight and increase their chances of health issues.
The idea behind the ketogenic diet is to change your body’s main fuel source from carbohydrates to ketones, which are the products of fat metabolism.
6 Benefits of Ketosis
- Weight loss – Since your body is using fat as energy, your fat stores will start to melt away. You won’t feel hungry as often, which will help keep your caloric intake down.
- Increased mental focus – While in ketosis, you’ll receive a constant amount of ketones feeding your brain. No more spurts of blood sugar to the brain, which results in improved mental focus and concentration.
- Reverse type 2 diabetes – The main culprit of type 2 diabetes is high insulin levels. You couldn’t be in ketosis without having very low blood sugar levels, which means your insulin levels are extremely low. In fact, recent high quality studies have shown to reverse type 2 diabetes.
- Controlling epilepsy – Using a ketogenic diet allows people with epilepsy to stay seizure-free. There are multiple controlled studies that show how effective the keto diet is for decreasing seizures.
- Fight Brain Disorders – Ketogenic diets have shown to treat and even help reverse brain disorders like Alzheimer’s and dementia.
- Reduce acne – Eating less sugar and cutting down on processed foods can help clear up your acne.
Other Common Benefits
- Reduce Migraines – Studies have shown that a ketogenic diet can help mitigate migraine headaches.
- Less Sugar Cravings – A keto diet without sweeteners can help compress sugar urges.
- Less Heartburn – Going on a ketogenic diet has shown that acid reflux victims became considerably better.
- Balance Blood Pressure – Increased insulin levels have shown to increase blood pressure. Adhering to a ketogenic diet has time and again shown to lower insulin levels and lower blood pressure.
Possible Ketogenic Diet side effects or Known as “Keto Flu”
Whenever you decide to jump into a ketogenic state, you may encounter some side effects – aka “keto flu” for the first few weeks. Some potentials include: low energy, grouchiness, “keto breath,” headaches, constipation, irregular heart beats, and leg cramps. They are usually minor, so don’t go thinking you are going to get a heart attack if your heart beats a little faster than normal.
However, there is a solution to counter these issues…
You can combat these minor issues by:
- Increasing your intake of water and salt.
- Cut back on your intensity when working out
- Eat snacks high in fat, ex – nuts, coffee with grass fed butter, avocado, eggs, nut butters
- Avoid processed foods
If you make this a priority when you’re first starting out on the ketogenic diet, you’ll prevent most of these issues from keto flu from the start.