Keto 101: What is a Keto diet? Is it right for you?

If there's one word that's buzzing on the health street, it is- ‘Keto’. We’ve all heard facts and fiction about the keto diet, including claims of eating fat-rich foods, never feeling hungry, etc. Certainly, this diet has promised something for each one of us.
But don't believe all that you hear. We’re here to demystify all things related to the Ketonic diet. Let us, deep-dive, further into understanding the keto diet.

What does a ketogenic diet mean?
Primarily, the ketogenic diet is based on the fact that by depriving the body of carbohydrates- the primary source of our energy, one can force our bodies to generate fuel by burning fat, thus increasing weight loss.
So essentially the ketogenic diet is composed of foods rich in low-carbs, moderate-protein, and high fats. 
 
So how does the keto diet work?
When you consume foods rich in high-fat content, your body uses this fat as a quick alternative fuel by burning down the fatty acids into ketones. These ketones then are used by the brain and body for effective and clean energy. That's why you would not feel hungry or tired.
What should you eat on a keto diet?

If you're planning on starting the keto diet, ideally you should aim to get 70% of your calorie intake from fats, 255 from protein, and 5% from carbohydrates. This essentially means you would need to say goodbye to desserts, sweets, and scratchy food including potatoes and high-carb fruits like bananas.

A few foods you can relish are- Avocados, salads, vegetables (cauliflower, broccoli, zucchini), olive or coconut oil, low carb nuts, meat (chicken, beef, or lamb), berries, a lot of cheese, seafood, and more!

Should you get on this diet?
Well, not that we know what it is, let us explore a few side effects of short symptoms that can be linked to the diet.
Initially, during the first week of the keto diet, some people may experience the ‘Keto flu'. This is vernacularly used to describe the hard feelings you may develop at the beginning of this low-carb & high-fat diet. 
While not all dieters experience the keto flu, a few symptoms one can watch out for are:
Weakness or muscle sourness
Sugar withdrawal and dessert cravings 
Changes in bowel movement such as diarrhea or constipation 
Irritability or mood swings 

How to get started on the keto diet?
Well, if you think this diet is the one for you, here are a few easy steps you can follow to get started on your keto journey.
Stage 1: Re-organise your pantry and fridge
It’s quite easy to slip back into old habits, to ensure you don't fall behind on your diet, you must get rid of all those tempting foods.
Stage 2: Get those keto-friendly snacks 
You can surf online, and stock up on tasty and healthy keto foods.
Step 3: Tracking your progress
To understand your journey on the keto diet, tracking what you eat is a must. So grab a food diary/journal, this helps you keep track of all the things you eat.
 
By
Arshiya Ahamed