A ketogenic diet in the short form of a keto diet which is a mode of nutrition that involves a minimal carbohydrate intake together with increased fat consumption in a meal. The minimal carbohydrate intake in this diet is replaced with fat triggering your body into a metabolic state of ketosis. This metabolic state involves your body burning fat as the main source of energy instead of carbohydrates. Belly and internal organ fat are mainly burned by this process. The ketogenic diet includes meals high in protein like seafood, eggs, meat, and poultry. It may also include dairy products like milk, cheese, and cream or nuts or seeds. Low-carb veggies may be included in the keto diet to keep meals as balanced as possible.
The diet consists of 4 known types which include a targeted ketogenic diet, cyclical ketogenic diet, standard ketogenic diet, and high protein ketogenic diet. A standard ketogenic diet is the most common type that involves you taking in as few carbs as possible per every meal. Here you are allowed to take as much food as you want considering the meal to contain minimal carbohydrates.
Another type is the targeted ketogenic diet which involves eating carbs immediately after a workout or exercise. To avoid stomach complications, you should take carbs that are easy to digest. In a high protein ketogenic diet, there is little significant difference to the standard ketogenic diet as it only involves taking in more proteins. Cyclic ketogenic diet even though not suitable for everyone consists of taking a diet high on carbohydrates for a time then switching back to a diet low in carbohydrates after some days.
Upon starting a ketogenic diet, you may experience a certain body change accompanied by discomfort that may worry you. For some, it may be a life-changing diet while others may take it a bit harder and quit before attaining fitness goals. When starting a keto diet, get ready to experience keto flu as the body adapts to minimal carbohydrates and high fat intake. The flue comes to form your body adapting to change while burning fat instead of glucose as it normally does. Symptoms may range from constipation, nausea, vomiting, headaches, weakness, and irritability.
Get ready for bad oral breath while on a ketogenic diet. This is not caused by poor dental hygiene or the food you consume but by the initial body mechanism. When on a keto diet, your body is limited to the amount of glucose available to convert into energy so it resides in fat. During ketosis, fat is converted to ketones producing natural chemicals as a result of the process. They include acetones, acetoacetate, and beta-hydroxybutyrate. The chemicals are usually harmless and are excreted through urine or inhalation but acetone has some effect on the breath. It’s responsible for the bad smell and it indicates the beginning of ketosis.
The irregular menstrual cycle can be caused by a keto diet weirdly. Menstruation may often halt completely and it is caused by rapid weight loss. Women report irregular menstrual cycles after starting the keto diet and some report losing the cycle completely. The diet has been linked to this weird occurrence as a result of the bodyweight decreasing rapidly within a short period. This may seem strange to some, but you should understand why you are missing your menstrual cycle due to this ketosis process.
Constipation will kick in after you start a ketogenic diet, making you have a difficult time while in the toilet. This is caused by stress on the GI tract when adapting to high fat with minimal carbohydrate meals. Your digestive system, which was used to digest heavy meals containing carbs, now has to switch to digesting more fat than usual. This may take a while for the gut to adapt to the sudden change in food intake. Sleep issues and fatigue may also be experienced as a result of keto dieting.
If you are looking to lose weight fast without frequently hitting the gym, the keto diet might just be a solution to your problems. Sticking to a keto diet with all the side effects that come with it may be discouraging, but if you give your body time to adapt, you might find it life-changing.