If you are trying to lose weight, or to be precise, if you are trying to put off belly fat, then you must have heard about the keto diet and Ketosis. To explain to you the process, Ketosis is basically an acting process that happens in the human system when the body faces an acute shortage of carbohydrates and other important energy-producing items. Basically, the possessive is related to carbohydrates.
When the body doesn’t have carbs to metabolize to form energy, it moves to different sources present in the body. One Of such sources is fats, and the human body can actively use fat in such situations. During the process of metabolism of fat to produce energy, something called ketone bodies are formed. They are called so because they have a high amount of keto content in them. Extreme levels of ketone bodies lead to a situation called Ketosis which can be fatal for humans.
What is a Keto diet?
You must be wondering about the term Keto diet by now. As we mentioned, Ketone bodies are only formed when the body is under stress. It is not something that occurs in the body under natural conditions. But we humans have the habit of exploiting even the negative aspects of things. Hence nowadays, this process is induced in people who are trying to lose belly fat. For this, they are deprived of carbohydrates and are given rich keto diets.
If you are also looking for one of the best ways to lose weight or a natural substitute to reduce weight and get rid of the extra body fats, consuming a Keto Diet is worthy enough. In the process, you will have to restrict the quality of food you take. Such a diet can be confusing, but don’t you worry as we have a complete solution for you. Here in this article, we will tell you about Keto Diet Menu and everything that you must change in the menu with passing time.
A Ketogenic diet with contents of Keto Diet
A ketogenic diet combined with intermittent fasting is in fashion these days. You can easily meet people out there in gyms and other fitness clubs following such diets, so don’t be nervous as this is a very tested and effective method.
To be frank, our generation in the 21st century is way too conscious of body shape and figure. As a result, dieting is one of the most common things seen these days. More than 5/2 of the population is consuming such diets.
Studies have shown that keto diets can improve an individual’s health, and even it can help a person with many high-grade diseases such as diabetes mellitus and more. Even a good keto diet can help with cancer and heart diseases. Even intermittent fasting between the two meals in a keto diet can easily boost up the chances of dealing with all such diseases. And at last, we can easily say that the keto diets are very brilliant in tackling the extra fats in the body.
Fats and their related metabolism
If you think that far can be easily burned by walking and running at every step, then you have gone wrong here. Fats are very important in our body, and the metabolism of fat can give instant energy.
On average, an American consumes around 296 grams of carbs in a day. When we talk of American women, they are consuming around 224 grams, so it’s very evident that 39.6% of adults over the age of 20 in the US are considered to be clinically obese. So things are not that much in control when we talk of fats.
Ketosis and consuming a great Keto diet is a brilliant way to get rid of such extra fats. The best way to deal with the fat content in the body is to restrict the entry of extra carbohydrates in the body.
If you don’t eat or consume a lot of carbohydrates, something magical can happen with respect to fat intake. We won’t lie that the process of Ketosis is completely in favor of the body. It is more likely to produce ketone bodies, so such harsh conditions can occur in the human system. Ketone bodies can cause a very natural side effect of causing a strong pain in the stomach.
Even extra Ketone bodies can cause the smell of ketone in a person’s breath. This is a very problematic thing, especially if you have a job that involves conversion with lots of people. Ketonuria or the presence of Ketone in urine action also sometimes causes an unpleasant sensation in the urinary passage.
There are more such points that can be considered when taking a Keto Diet, but in the end, if you compare the positives with the negatives, the Keto diet is something that is worth trying.
DIET AND THE MEAL PLANS
We are going to give you a proper plan that needs to be followed for a Keto diet. Our diet menu is divided into two parts.
Stage 1- This stage is basically a stage where the body will experience an extreme shortage of carbs forcing it to start the process of Ketosis. It will last for the first five days.
Stage 2- This stage will last for more than two weeks, and it will be an easy one that is the first stage for the body. In this stage, we will lift the restrictions up to a level that the body receives a balanced amount of things that can help it in Ketosis. After the completion or even in between Stage 2, one can easily appreciate the changes seen via Ketosis.
The first five days
Before we begin to tell you in detail about the stage, we would like to make it clear that you must go for medical advice before starting the stage. Ketosis is a stress condition, and not everyone’s body is ready for a forced stress condition, So please seek medical advice before you even think of starting it.
Some of the symptoms that might occur due to the first stage can be-
Hypoglycemia or low blood sugar level
Hypoglycemia is a condition that happens in the body when the blood sugar level goes down due to various conditions. The main source of sugar in the digestible form is glucose. When the amount of glucose gets lowered in the blood plasma, such a condition happens. Insulin is a hormone secreted in the body that is basically responsible for lowering the plasma blood glucose level.
If you stop consuming carbs in your diet, insulin pushes all the carbs in the human cell that eventually leads to a lowering of blood sugar level. If the level goes below the danger limit, the person can faint, and more serious issues can occur. Feeling shaky, Hunger and sweating are some of the major symptoms seen.
Headaches
Headaches are a very normal body response that occurs in the human body. Any stress condition that occurs in the body is very much the cause of headaches. A headache can be caused due to lots of reasons, even stress, and it is a normal body response.
To avoid all such problems, all you have to do is to sit for 10-15 minutes. Try relaxing and drinking lots of water. Even if you increase your salt intake, then the problem of headache can easily be avoided.
Fatigue
Another big cause of concern is fatigue faced by the human body. We are carbohydrate-dependent organisms, and all we need is a rich supply of carbs to get the energy to perform work. In the first week of the diet, your body will easily start losing the water and minerals out there. Dehydration is very common in such conditions.
Also, the excess loss of minerals can lead to unwanted muscular cramps, which can get painful in some cases. The best way to deal with all of these is to increase the intake of minerals free from carbohydrates. Vegetables and, to be precise green vegetables are among the main nutritive sources that can help you in such conditions.
Also, during a Keto diet, one tries to avoid sugary fluid, but you can easily go for healthy drinks or juices free of carbs and sugar to counter dizziness.
Constipation
It doesn’t matter; however you lose fluid from your body, it will make your body dehydrated. Even in the process of Ketosis, such events will occur. Once your body doesn’t have enough water to waste in the process of excretion, passing out the waste products from the body becomes problematic. This leads to a condition called constipation.
Try drinking water, and if the situation does not improve, you can always get vitamin pills to deal with the problem.
Diarrhea
One of the biggest problems faced by people out there is Diarrhea in Ketosis. Thankfully it lasts only up to a few days. If it lasts more than a few days, it can be fatal and life-threatening. It can cause loss of water to an unimaginable extent.
If the situation doesn’t improve, rush to a medical professional, and even you can stop Ketosis for a while.
Irregular sleep
You might have experienced this before too. If you sleep on an empty stomach, then there is a huge possibility of getting a bad sleep. Similarly, if you start taking in food free of the carbohydrate, the sleep cycle is most likely to get disturbed.
Sugar craving
Humans have a very bad tendency to get attracted to the thing they are restricted from consuming. Cutting off sugar at once from the body can easily hit your body and make you more inclined towards the craving of consuming sugar.
People start salivating after seeing sugar or sugar-containing edible items in many cases. Also, the effect of sugar in definitive Ketosis is not very appreciable.
The plus point here is the fact that such cravings don’t last for a longer period of time. They only last for a few hours, but one can get sudden episodes of such cravings in the first phase.
Also Read:
Is Honey Keto? All You Need To Know About It.