There are so many different ways in which we can control and lose weight. The Keto diet is one of these ways. Originally used as a way to treat children with out-of-control epilepsy, the Keto diet is now also used to control weight loss for some people and can be an idea way to shed a few pounds. Ideally, you will follow this diet for the rest of your life. Sometimes called the low-carb diet, the Keto diet is a complex and interesting solution to weight loss.
What is the science?
Essentially, when you don't eat carbohydrates, your body is forced to use your fat for energy. This is done by your liver, which creates ketones to full your body. When you do eat carbohydrates, your body extracts the glucose from these foods and then uses it as a primary form of energy. By not eating foods high in carbohydrates, you are forcing your body to create these ketone bodies from the fat that is in your body.
The classic ketogenic diet operates on a 4:1 ratio. On the side of the one, you have foods that are high in carbohydrates: these are your starchy fruits and vegetables, like potato, to your pastas and your bread as well as your grains and sugars. On the other side of things, the ketogenic part of it is food high in fats: nuts, creams and butters are all high in fat while being low on carbohydrates.
Due to the body operating now on ketone bodies, this diet doesn't limit your calories intake but merely monitors it. By eating fattier food, you are giving your body a better way to power itself.
When you stop eating carbohydrates and getting the energy you need from glucose, you will enter a state called ketosis, which is what you need to enter when you plan on losing weight. It is also highly recommended that you consult a doctor before starting a keto diet.
So what can I eat?
The best way to go about this is to have a ketogenic diet (http://www.ruled.me/30-day-ketogenic-diet-plan/) plan made up for you. This will take into your account your daily calorie intake as well as your body weight and height. By doing this, you can ideally limit the amount of carbohydrates going in, while increasing the amount of fats in a good way.
This doesn't mean that you can just go off and eat whatever you want, there is a lot of restrictions for people following the ketogenic diet and so it might not be for everyone.
Usually dark green and leafy vegetables are suggested, as they are low in net carbs. You might be looking at broccoli, lettuce, bok choi, spinach, cauliflower and cabbage to get your daily calorie intake.
The fats that are consumed will also need to be considered when you're choosing what you will be eating, as some fat isn't all that good for the body and such can hurt your diet.
Another thing to consider is the amount of protein that you are getting. In the beginning, your body isn't as good at turning protein into glucose so it doesn't matter as much. As you get further into ketosis, the body will improve at this and thus, your protein intake will need to be monitored. This is where the diet plan will come into things.
What effect will this have on me physically?
Usually, people starting the keto diet will have some energy issues to start with. You might feel sluggish and unable to move here and there, but that is normal. Don't think that there is anything wrong. As time goes on, this will improve.
For others that are looking to gain muscle while they are on this diet, you shouldn't need to worry either. Carbohydrates are not needed to build muscle.
As your body goes further and further into ketosis and gets better at using the ketone bodies for energy, you will feel your energy levels improve over time.
All in all, the keto diet is a great way to combat another of diseases (diabetes, obesity and epilepsy come to mind) and has been medically tested. It does come highly recommended in some scenarios. Before considering starting your own diet, make sure that you have your doctor's approval beforehand.