Have you ever heard a motivational speaker say that you always have a plan B? This because when plan A fails, it is not the end of the road since you have an alternative way to sort things out.
Similarly, a ketogenic diet makes your body utilize “plan B” as a source of energy. How? A ketogenic diet is based on denying your body its usual energy source, the carbohydrates, and it start to burn fats. In so doing, it helps you lose weight.
Usually, when you eat foods rich in carbohydrates, your body breaks them down into glucose to provide energy.
Excess glucose is converted into fats, making you have excess weight, while a ketogenic diet limits your carbohydrate intake. This forces your body to utilize other energy stores, especially fats, as fuels.
Break down of fats leads to the production of ketones used as fuels when your body when glucose from the carbohydrates is absent.
What are the benefits of a ketogenic diet?
Ketogenic diet limit carbohydrates intake to about 20 to 50 grams per day. For this reason, the ketogenic diet is good for weight loss and in those with chronic medical conditions such as diabetes and epilepsy. Here are the benefits of being on a ketogenic diet;
- It boosts your heart health
- It minimizes seizure episodes
- It improves and protects brain function
- It lowers the risk factors of developing certain cancer conditions
- It helps you lose weight
- It is essential in improving skin conditions such as acne, ovarian diseases such as polycystic ovarian syndromes, and high blood sugars.
What are healthy foods to eat when on a ketogenic diet?
Some of the food to eat when in the ketogenic diet include:
- Vegetables with low carbs but rich in antioxidants such as vitamin C and other minerals.
- Seafood such as shellfish, fatty fish like sardines, and salmons are rich in omega-3-fats that improve your body’s sensitivity to insulin. They also contain extremely low carbohydrates hence valuable for weight loss.
- Avocados. They contain vital minerals like potassium vitamins that improve your heart health and boost your body’s good cholesterol levels.
- Virgin olive oil. It is rich in monounsaturated fats and antioxidants, which improve your heart. Olive oil has no carbohydrates making it useful for weight loss.
- Coconut oil is another type of vital oils suitable for a ketogenic diet. It is rich in medium-chain triglycerides, which are directly utilized by the liver to provide energy. They are also converted into ketones boosting energy supply to the brain and nervous system. Besides, coconut oil has been shown to improve metabolism, reduce fats in your belly, and weight loss.
- Eggs. In a ketogenic diet, eggs stimulate your body’s hormones responsible for stabilizing your blood sugar levels. They also make you have early satiety, thus reducing your calorie intake.
While a ketogenic diet is essential in improving your health, you may experience fatigue, vomiting, low blood sugars, difficulty passing stool, and slight headaches. However, these are minor side effects that you can easily tolerate when you want to enjoy the benefits of being on a ketogenic diet.