Top 5 Things You Should Know Before Starting a Keto Diet
Published: 2 years ago
Keto has undeniably reached its popularity in UAE. It’s mentioned almost regularly in community groups, #keto has been used millions of times on Instagram, and unlimited recipes can be found in Pinterest. It’s such a hit because of one thing – it works!
Ready to give keto a try? Be sure to know the following first before diving into it!
1. How it works
According to Eric Westman, MD, director of the Duke Lifestyle Medical Clinic, the main idea of keto is to “Eat moderate amounts of protein, increase fat consumption, and reduce carb intake.”
With the keto diet, an individual should only consume about 20g to 50g of carbs per day. The rest of the energy that the body needs to function shall come from healthy fats.
To break it down, carbohydrates from foods and starches are converted into glucose, which is then used as our body’s natural source of energy. However, when you consume less sugar, your body is forced to break down another source of energy and refers to stored fat instead. These broken-down molecules are called ketones and will be used for energy (a process called ketosis). The result? Extensive weight loss.
2. Are there any side effects?
Any transition in our body can create a temporary disruption to its usual routine. In the case of a keto diet, an individual may experience ketoflu – a state where it can result to temporary imbalances in energy sources and minerals in the body which causes nausea, flu, vomiting, headaches, and fatigue.
Although this state is temporary, this transition can be amended by a few preventive measures, such as keeping the body hydrated and maintaining enough sodium.
3. Keto can treat numerous health conditions
Even though most of the hype is about weight loss, the keto diet is also known to improve blood sugar, lower down insulin levels, and normalize cholesterol numbers, which can help patients with diabetes, hypertension and even cancer.
4. There are multiple types of Ketogenic Diet
Standard Ketogenic Diet (SKD)
This is the most common type of keto and is best for those inactive individuals. Carbohydrates are limited to 20-50 grams of carbs and most fruits or starchy vegetables are restricted
Targeted Ketogenic Diet (TKD)
The TKD is less strict than the SKD and allows slightly more carbs though only in strict portions or amounts that will not prevent ketosis. The TKD diet is designed for those who are moderately active.
Cyclical Ketogenic Diet (CKD)
The CKD is designed for a more active lifestyle, those who weight train or perform intense exercise. CKD is NOT for beginners and requires strong will power as it requires five days of SKD followed by two days of carbohydrate loading. To be successful, the CKD dieter must follow the 5 days on 2 days off regimen and have the commitment to return to 5 more days of SKD after 2 days of carbs.
Note: Each of these diets is intended for a specific activity and experience level.
5. Plan ahead
The key to keto is proper planning. Contrary to popular belief, keto is not expensive and in fact, can be customizable based on your taste and budget.
With Keto Hub DMCC, we help beginners like you to enjoy delicious and hearty meals, while keeping your carbs on track and your healthy fats accounted. With over 200 meals in our menu, you have the luxury of having a different meal every single day for a whole month, unlike other meal plan businesses in the region.
Need further assistance? Contact us and our team will be happy to assist you!
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