The Risks and Benefits of the Keto Diet HomeFoodNutrition

Ketosis can be described as a way for the body to get energy from food. The body usually breaks down carbohydrates, such as bread, fruits, and starchy veggies, into glucose which it uses to get energy. The body can become fat if it consumes more carbohydrates than it needs. The body will go into ketosis if it doesn’t have enough carbohydrates to burn for energy. This is how people lose weight. The ketogenic, or keto diet, takes this one step further. It removes carbs from the diet and makes the body burn fat exclusively for energy. This way of eating is popular, but it’s not a lifestyle that should be taken lightly.

1. Bad breath may be caused by Ketosis

When a person is in complete ketosis, which is when the body burns fat for energy instead of carbs, there will be high levels of ketones in their blood. It can cause fruity, acetone-scented breath which cannot be cured by brushing your teeth. Although sugar-free gum may mask the smell, it is important that you check that it is compatible with the keto diet. Most people find that their smelly breath disappears in a matter of weeks.

2. Weight Loss

The keto diet is popular for weight loss. Experts recommend it as a low-carb alternative. The keto diet is rich in dietary fats and provides sustenance. Followers are advised to consume 70 to 80% of their calories from fat, 5-10% from carbohydrates, and 10-20% from protein. The majority of carbohydrates are from non-starchy veggies. High-fat diets can make people feel fuller for longer periods of time and encourage weight loss.

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3. High levels of Ketones in the Blood

The keto diet not only increases blood ketones, but also results in a lower and more consistent level of blood sugar. Some doctors recommend the keto diet to patients with type 2 and pre-diabetes. To monitor their progress and receive blood tests, people who follow the keto diet should visit a doctor regularly. The long-term effects of a ketogenic diet are still unknown.

4. Increased Ketones in Urine or Breath

Both urine and breath tests can measure ketones. They can both be done at home or in a doctor’s clinic. A home urinalysis, which measures the excreted ketones from the body, is similar to a pregnancy testing. These are useful for monitoring ketosis on a daily basis, but a blood test at a doctor’s office is better.

5. Reduced appetite

The keto diet follows a similar principle to other diets: eat less calories than your body burns. It seems to have a high success rate in weight loss, particularly for those who have a lot to lose. The reason for this is due to the fact that dietary fats can be very filling, which makes the body feel fuller and leads to a decrease in food intake. Experts also believe that ketones may reduce appetite and alter blood levels of hunger hormones.

6. Increased energy

The body switches from using mostly carbs to fat for fuel, so there is a short period of discomfort as the body adjusts to the new fuel source. Many people report feeling tired and sluggish initially, but after the “keto flu”, many find that their energy levels rise. This is when the body adjusts to burning fat. It can last for up to two weeks. Consistent blood sugar levels will lead to regular energy, as the body doesn’t experience sugar crashes and highs throughout the day.

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7. Increased focus

Some people notice an increase in mental acuity when their bodies switch to fats as energy. A high-fat diet can make the brain work well. Ketones are a powerful fuel source for the brain and some studies have shown a positive correlation to learning and memory. A keto diet may help those who are at higher risk of memory diseases like Alzheimer’s or dementia. However, more research is required to confirm these findings.

8. Performance Short-Term Decline

Short-term performance changes may be seen in people who exercise moderately to vigorously while following the keto diet. For female athletes, this could lead to decreased fitness and fatigue in the first few weeks. This is usually due to a decrease in glycogen stores, which are stored fuel from dietary carbs. However, your performance should return to normal after a few weeks. The keto diet is preferred to carb loading before competitions for endurance athletes who see greater benefits in the long-term.

9. Digestive Issues

It is not surprising that switching to a keto diet can affect your digestive system. People eat a lot of carbohydrates. Switching from one main nutrient may lead to constipation and diarrhea. Keto diet calls for avoiding starchy vegetables and fruits, and focusing on high-fiber, low carbohydrate leafy greens. Sometimes it takes time for the gut to adjust. These effects will usually disappear within a few weeks.

10. Insomnia

People who are new to the keto diet have trouble sleeping. They wake up frequently throughout the night, and they often toss and turn. Insomnia can be caused by a reduction in carbohydrates. It has to adjust to changes in blood sugar and increased levels of ketones in bloodstream. Sleep problems, like many keto side effects can improve within a few weeks, particularly if you continue to exercise regularly. If insomnia problems persist, taking melatonin may help. Before you start taking melatonin, talk to your doctor, especially if there are any other medications.

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