How to Lose Weight and Improve Insulin Sensitivity With Keto Dieting

Keto Dieting is an effective way to lose weight and improve insulin sensitivity for people with diabetes. It works by depriving the body of carbohydrates and asking it to rely almost exclusively on fat for energy. The result is a state of ketosis, which can cause short-term side effects like fatigue, headache, dizziness and bad breath (acetone excreted by the liver as part of this process). This diet is also not recommended for those taking insulin or oral hypoglycemic agents.

During the first week of a Keto Diet, you can expect to experience carb withdrawal symptoms, including muscle aches, headache, fatigue and mental fog. These should subside as your body adjusts to the new fuel source. It’s a good idea to start the diet during a week that isn’t crazy with deadlines and obligations.

The key to a successful Keto Diet is choosing the right fat sources. The diet should include animal products and dairy, which are high in protein and healthy saturated and monounsaturated fats, respectively. It should also include nonstarchy vegetables, berries and other low-carb fruits, and nuts and seeds. It’s important to limit or avoid sugary and processed foods, as well as fizzy drinks and cordials, which contain fast-digesting carbohydrates that spike blood sugar.

The simplest way to plan meals for Keto Dieting is to focus on the “net carbs” – the total amount of digestible carbohydrates minus the total amounts of dietary fiber and insoluble fiber. You can easily calculate this figure by looking at food labels or using a carb tracker app.