What Is A Keto Diet? An Overview For The Beginners


What is Keto Diet?

The keto diet, or ketogenic diet, is a high-fat diet with low carbs that gives many health benefits to the body. It is based on the idea of gaining calories from fat and protein and reducing carbohydrate usage to 50 grams a day.

The major purpose of a ketogenic diet is to burn fat and gain energy. The reduction in carbohydrates as a result of following the keto diet takes the body into a metabolic state known as ketosis, which activates the body's ability to burn fat.  

The keto diet absolutely works for losing weight rather than pursuing health benefits only. However, it can be useful in managing certain medical conditions like weight loss, heart disease, brain disease, and even acne. 


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How To Start Keto Diet?

The keto diet starts the day you significantly reduce the amount of carbohydrates in your diet and strictly limit your body’s glucose supply, which is the major source of energy for your cells. 


All you are required to do is limit carbohydrate intake by 50 to 50 grams a day, and in reciprocity, you have to include protein sources such as meat, fish, eggs, nuts, and healthy oils in your diet. Also, you must follow it with consistency. 

At the same time, the protein intake will also be limited and not very high; otherwise, it may impact ketosis and increase the quantity of protein in your body. That is why it is important to do a complete check and follow a proper schedule.

The second most important option to consider for a keto diet is to do intermittent fasting, in which you can consume food for 8 hours a day while the rest of the 16 hours you are not allowed to eat. 

Well, for officially starting a keto diet, you must consult any dietician or at least stay in touch with any nutritionist so that you can start a proper keto diet meal plan under the guidance of an expert nutritionist. However, the keto diet requires you to eat right. 


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What Happens When You Start Keto Diet?

It is to be noted that when people start a keto diet meal plan, they are prone to "keto flu," which is an initial level of sickness that involves vomiting, a lethargic body with lots of fatigue, and gastrointestinal distress. These are the initial stages, which everyone experiences. 

A lot of people just run away from the Keto Flu, however some easily survive the keto flu that only lasts a few days. The doctors highlighted that the “Keto Flu”  is a common and normal reaction by our immune system. 

The  doctor of natural medicine and clinical nutritionist Josh Axe said “when we deprive our body of carbs, it starts running out of sugar, and in order to maintain energy, our body starts using fats. Thus, it is really natural to feel tired for a few days, but immediately it results in weight loss."

The best way to reduce the Keto Flu effect on your body is to stay hydrated; when you drink plenty of water, the effect of keto may be reduced to some extent, and it also eliminates your hunger to a great extent.


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What Are the Benefits Of Keto Diet?

The keto diet is highly effective and works really well when you follow it honestly. Just cutting off sugar, carbonated drinks, pastries, and different types of cakes and bread will result in huge changes to your body's health and vitality. 

Below, we have highlighted some benefits of the keto diet that are given below. Please consider them before starting the keto diet.

Aids In Weight Loss

The ketogenic diet helps with weight loss, which is good for the body. The keto diet contains foods that sufficiently satiate hunger and lower hormones that make people feel hungry. Thus, the keto diet increases metabolism and curbs hunger.


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Provide Protection Against Cancer

The keto diet is considered the best guard against the growth of tumors. It works as an additional treatment for cancer. By strictly following the keto diet, the cancer cells' growth may slow down, making it the best solution. 

Protection Against Cardiovascular Attack

The keto diet works very well in eliminating the risk of heart diseases as it maintains the body's fat content, blood sugar level, cholesterol level, and overall blood pressure. Thus, by balancing all these factors, the keto diet provides protection against cardiovascular attack.

Control Acne

The main reason behind acne on the skin is an improper diet and high blood sugar levels in the body, while the keto diet basically controls the diet. Hence, eating a healthy and refined diet will increase the texture of skin, control acne issues, and reduce acne symptoms.


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Control Epilepsy

Many doctors agreed on the fact that the keto diet is really helpful in treating epilepsy. It reduces the frequency of seizures, which is why doctors also recommend the keto diet to control epilepsy.

Protect From Diabetes 

If you have a family history of diabetes, then a ketogenic diet is ideal for you because it decreases the blood glucose level and maintains the carbohydrate intake to a great extent, which is why it creates a barrier against carbohydrates.  


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Safety From Nervous Disorder

The ketogenic diet increases the number of mitochondria, which act as an energy factory for brain cells. That is why the ketogenic diet helps provide safety against multiple neurological disorders such as Alzheimer’s disease, autism, and brain cancers. 

Treat Polycystic Ovary 

The keto diet is extremely helpful for females who are suffering from polycystic ovary syndrome. As a high-carb diet is unhealthy for the body, the keto diet reduces the insulin level, improves hormonal balance, and aids in weight loss.


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What Are The Side Effects Of Keto Diet?

Although the keto diet plan comes with a variety of benefits, it still has some disadvantages as well. That is why it is really important to follow a keto diet for a specific duration and not extend it because, in the long term, it can have adverse effects.  We have given the initial side effects and after effects of the keto diet below:

The Initial Side Effects 

Right after starting the ketogenic diet, the most common experience people have is keto flu. The common symptoms include: 

  • Fatigue

  • Nausea 

  • Vomiting 

  • Headache and migraine 

  • Low tolerance towards exercise 

  • Constipation

  • Low blood sugar 


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After Effects Of Keto Diet

After properly following the keto diet for a longer period of time, the most common after effects of the keto diet people experience include: 

Low blood sugar
kidney stone
Excessive protein in blood
Vitamin and mineral deficiencies 

Who Should Not Adopt a Keto Diet?

Well, the keto diet is no doubt a good diet type that may lead to many benefits, as discussed above. However, it is to be noted that some people should avoid the ketogenic diet at all costs, such as expectant mothers or mothers who are breastfeeding.

Furthermore, it is important for people suffering from certain conditions, such as eating disorders, diabetes, kidney disease, and pancreatitis, must avoid the keto diet at all costs, otherwise they will suffer from adverse side effects.  


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