Obesity is a serious problem in the United States. Almost every year since the 1980s, obesity rates have continued to rise. Since then, a variety of diet fads have come and gone to try to counteract this growing problem. The ketogenic diet appeared to be one of these fads at first. However, many advocates for the keto diet now continue to keep the weight off for years after. In this article, will break down keto for beginners. We’ll give you the essential knowledge for getting started on the keto diet.
What Is Keto?
The ketogenic diet has actually been around for quite some time. The first applications of the ketogenic diet were for children experiencing epilepsy and diabetes all the way back in the 1920s.
The reason this diet has become popular is that it combats the array the foods found to be unhealthy in the American diet. Certain refined carbohydrates in cookies, pasta, and bread can spike insulin and contribute to the pathogenesis of diabetes.
On the ketogenic diet, the goal is to swap out many of these unhealthy calories with fat. You are switching over your body’s metabolism from burning carbohydrates in the form of glucose to burning fat in the form of fatty acids.
Don’t worry about the biochemistry here. What matters is that you are lowering your carbohydrate intake to no more than 50 g per day.
As research about the ketogenic diet has expanded, more information about health outcomes has surfaced. The ketogenic diet is now found to be helpful for obesity, autism, memory problems, and even certain types of cancers.
If you feel like starting the ketogenic diet could be helpful for your health conditions, always speak with a knowledgeable physician first. Certain food swaps may be necessary. For example, you can buy carb free gum here.
Difficulty Starting Out
One of the most important things newcomers to keto need to realize is that the first week or two can be challenging. When you all of a sudden restrict your body’s carbohydrates, the machinery for using those carbohydrates has to die out. This can result in what dieters call the “keto flu.”
This is the onset of flu-like symptoms that can make you feel down and out for quite a few days. However, many people report feeling great after the symptoms subside and their body starts to build out machinery for burning fats.
After several weeks, your body will become fat-adapted. This means it will be able to efficiently use the fat you’re taking in for energy.
Understanding Keto for Beginners
At the end of the day, understanding keto for beginners is about making the mental switch from choosing carbohydrates to choosing fat.
This causes metabolic changes in your body that can help you fight off many common diseases. It’s important to note that the first couple of days, even the first two weeks on the diet can be challenging, and you should always consult your physician before starting a restrictive diet plan.
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