What You Need to Know About Keto Dieting

About Keto Dieting

The keto diet drastically limits carbohydrates to send the body into a state of nutritional ketosis. During this process, the body uses fat for energy and releases ketone bodies such as beta-hydroxybutyrate (BHB) into the bloodstream as its primary fuel. The time it takes for the body to enter ketosis varies by person, but it generally begins within three days of starting the diet.

When the body reaches a state of nutritional ketosis, blood sugar drops and hunger pangs diminish. In addition, an increase in fat burning helps to further reduce weight and improve overall health.

High protein foods such as meat, fish and eggs are commonly included in the keto diet because they are rich in essential nutrients and low in carbs. However, consuming too much protein can lead to the formation of glucose from amino acids through a process known as gluconeogenesis and cause blood sugar levels to rise.

To ensure you get enough protein, choose higher-fat meats and eggs, as well as low-carb vegetables such as spinach, mushrooms, avocado and dark berries. You can also add a small amount of dairy to your meals, such as hard cheese or yoghurt, but be mindful of the carbohydrate content as many have added sugars.

Exercise can help to speed up the process of entering ketosis, but it’s important to listen to your body. Too much intense training can cause the body to secrete stress hormones, which can raise blood sugar and knock you out of ketosis. Large compound exercises that use multiple muscle groups are ideal, such as squats, deadlifts and push-ups.