A Ketogenic Diet for Beginners

A ketogenic diet is a special low carbohydrate, high fat with adequate protein diet, this diet is similar to Atkins diet, both involves lowering the absorption of carbohydrate which makes the body brought into a state known as ketosis.

Ketosis is a characteristic metabolic process that the body helps us carry through when our food intake is low. During the Ketosis process, we produce ketones, which are as a result of the breakdown of fats.
The reason behind maintaining a proper ketogenic diet is to force your body into its metabolic state and this can only be achieved through starving yourself of carbohydrates as much as possible.

What to eat on a Ketogenic diet:

You are expected to reduce intake of carbohydrates by all means, grains such as wheat, rice and corn, fruits, sugar, tubers of yams should be stopped completely or at least limited.

Eat more of these fat and protein; fish, eggs, meat, poultry, high fat diary (butter, hard cheese) while focusing on getting more fat than protein. An estimate of 60% - 80% of your daily calories intake should come from fats; 15% of yourdaily calories from protein. 

Benefits of a Ketogenic Diet:

There are quite a number of health benefits that come with being on a ketogenic diet: from weight loss and increased energy levels to other improvements in mental focus, blood sugar, epilepsy, energy level.

Here are few benefits of a ketogenic diet for beginners.

1. Weight loss:
This diet is one of the quickest, simplest and yet effective ways to lose weight; it makes the body fat the energy source, so there are obvious weight loss benefits while you remain on the keto diet. Low carb diets also decreases the hormone where fat is being stored which turns your body into a fat burning machine.

2. Controls Blood Sugar:
Ketogenic diet naturally lowers the blood sugar levels due to the low carb diet you are feeding on. Case studies show that this diet is a stable approach to oversee and to avoid diabetes contrasted to low-calorie diets.
If you are diabetic, you ought to consider a ketogenic diet for slimming down.

3. Mental Focus:
The ketogenic diet is becoming a more popular method of improving cognition. Many people go on the ketogenic diet in order to enjoy the benefit of increased mental performance. 

Although there hasn’t been any direct research on the mental enhancing effect of ketogenic diet on the brain, there are still a few reasons to assume that it could positively enhance the brain. Since ketones are a great source of fuel for the brain, it’s only logical to assume that it could also enhance the brain. 

The antioxidant effects of the ketogenic diet also helps to improve brain function. With both the ketones and antioxidant effects on the brain while on the ketogenic diet, this can definitely result in improved focus and concentration.

4. Increased Energy & Reduced Hunger:
Ketogenic diet can reduce fatigue by giving your body a more reliable and better energy source; you will feel more energized all day. Fats are well known to be a readily available source of fuel.

Fats are normally more fulfilling and once someone goes on keto diet, they can easily go hours without craving food.

5.  Epilepsy:

The ketogenic diet was been used to treat epilepsy years back successfully. Today it’s still to be the most widely use treatment for children who has epilepsy today. The ketogenic diet is still used as a preferred choice of treatment for epilepsy because fewer medications will be given.

 Side Effects of a Ketogenic Diet:

The most common side effects include; weight loss, constipation and increased cholesterol levels. Women may also experience disruptions to the menstrual cycle.

Some people on ketogenic diet may experience; headache, excessive thirst, frequent urination, confusion, irritability, Light headed and shakiness, sweating and chills, brain fog, anxiety.

Bad breath is also a common side effect; it is caused by acetone which is a byproduct of fat metabolism. Leg cramps may also occur which are caused by dehydration.

On ketogenic diets, dietary changes can lead to digestive issues and constipation may also be a common side effect, some people may experience diarrhea. This is as result of not drinking enough water i.e. being dehydrated, low sugar intake and can be successfully overcome by after staying on ketogenic diets for few days.

Increased heart rate or a racing heart can also be an issue for some people while on keto diet.

How to Manage Side Effects while on a Ketogenic Diet:

Increase fiber intake: Feed on nuts and other foods rich in fiber, you can also add a multivitamin to help with that.

Drink lots of water: Staying dehydrated can cause lots of side effect, drink significant amount of water each day to help manage these side effect.

Exercise: Exercises when done regularly and moderately (not overly intense) helps to manage these side effects.

Get enough salt: Keto diet drains your body system of sodium, get enough salt through your meals into your body.

Get enough Rest: There is need to get enough rest and sleep while on Keto diet. Sleep helps your recover properly and should be taken seriously. 7 – 8 hours sleep daily should work fine.