Is keto dieting very safe?

When it comes to losing weight, most people have heard of the ketogenic diet, also known as the keto diet or keto for short – but not everyone knows if it's right for them.

There are many advantages to following this diet, from its ability to help you lose weight fast by burning fat stores to its power as an anti-inflammatory tool that can help manage chronic illness or even prevent cancer.

But how do you know if keto is right for you?

Here are some signs you should try the keto diet...

Before we start, what is Keto Diet?

A Ketogenic diet is a very low-carb diet that turns your body into a fat-burning machine.

It has many proven benefits for weight loss, health, and performance, as many people have already experienced.

Your body typically burns carbs (sugars) from foods or drinks daily. By cutting down carbs (sugars), you force your body to find an alternative fuel source - fat.

This can lead to weight loss and numerous other health benefits.

When your body breaks down fat

There's a lot of buzz around so-called ketogenic diets—diets that are very low in carbs for weight loss.

If you're looking to lose weight quickly and healthily, such a diet could be worth considering, as long as you do it safely.

Ketogenic diets get their name from being keto or in a state of using fat as your primary source of energy instead of carbs.

They have many health benefits, including helping control blood sugar levels and reducing disease symptoms (in some cases). Researchers originally developed the diet to help patients with epilepsy control seizures; today, it's used primarily for those who want to achieve rapid weight loss.

Things to consider before starting the Ketogenic Diet

Before starting any new diet, it's good to understand what you're getting yourself into.

The Ketogenic Diet isn't like most other diets—as long as you follow a few basic guidelines, your body will be put into a state of ketosis.

By consuming a meager amount of carbohydrates (20–50 grams per day), your body will begin to break down fat instead of carbohydrates for energy.

Since we don't use carbs for energy on a ketogenic diet, our bodies run nearly exclusively on fat and protein through ketosis.

The cool thing about reaching ketosis is multiple health benefits, such as weight loss and lower blood sugar levels.

How I Started The Keto Diet

Ketogenic diets are high in fat, moderate in protein, and low in carbohydrates.

The macro-nutrients (carbohydrates, fats, and proteins) ratio is 4:1 or 3:1. That means that 65% to 75% of daily calorie intake should come from fat.

Protein consumption per day should be at least 1 gram per kilogram of body weight, and carbohydrate consumption should be less than 30 grams per day.

Maintaining a proper balance between lean protein and healthy fats is essential while on a Ketogenic diet.

On a typical Ketogenic diet, you can eat moderate amounts of leafy greens, fibrous vegetables, and low-carb fruits.

A person will experience increased energy levels, endurance, and mental clarity once they adapt to a Ketogenic lifestyle.

Benefits of the Keto Diet

The short answer is yes! The long answer is that keto can be great for weight loss and health.

The most significant benefit to being in nutritional ketosis is that it forces your body to burn fat instead of carbohydrates for energy.

This happens when your body does not have enough insulin in your blood, which burns fat stores instead of carbs for energy.

And unlike many low-carb diets that lead to binge eating and yo-yo dieting, it's not necessary to count calories with a ketogenic diet.

It's also worth noting that a Keto diet is often comprised of lower protein than most traditional diets, which helps keep you from feeling ravenous or over-eating on the protein, which can knock on muscle growth and recovery.

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Keto Meal Plan

Following a ketogenic diet means eating lots of fat, protein, and not many carbs.

This plan is ideal for people looking to lose weight, but it has shown promise in managing various other conditions, including type 2 diabetes.

The standard plan is 80% fat, 15% protein, and 5% carbs. There are variations on these ratios, but sticking within them can help you lose weight faster.

Here's how to follow a ketogenic diet. Eat three meals per day with no snacking between meals.

Eat two high-fat snacks such as nuts or avocado per day if needed. Drink plenty of water (at least eight glasses) each day.

Add extra salt to your food while the following keto, especially if you exercise regularly and find yourself sweating more than usual.

Avoid sugar and refined carbohydrates such as bread, pasta, or rice at all costs—your goal should be less than 100 grams per day.

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