By now everyone has no doubt heard of the keto diet. Similar to lots of other diets, carbohydrates are restricted. What makes keto different however is the considerable fat allowance. And that increased fat intake is what confuses most of us. How can we lose weight on the keto diet if we eat more fat?
The answer is (reportedly) that a diet high in fat, moderate in protein, and low in carbohydrates keeps your body in a state of ketosis. Hence the name keto.
What is Ketosis?
So, what is ketosis and why is it good for weight loss? It is defined as a metabolic state in which ketones (acids) are produced when stored fat instead of carbohydrates (sugar) is burned for energy. This happens naturally every time we fast. Do you know that “morning breath” we all wake up with? That’s caused by ketones that are produced because we technically fast while we sleep.
So basically, the keto diet encourages your body to burn stored fat by decreasing the amount of carbohydrates available for fuel. Sounds easy, doesn’t it? Well, there may be annoying side effects to the process.
Side Effects of Keto Diet
Losing weight on the keto diet can cause side effects like bad breath, initial fatigue (as your body adjusts), and constipation (from increased fat ingestion). As the fat begins to melt off your body, however, you may find the side effects easy to deal with.
Constipation can be alleviated by adding more fiber to your diet. The fat you are consuming in large amounts does not have to be saturated fat like cheese, fatty meats, and butter. And they should definitely not be trans fats like margarine and processed vegetable (corn, sunflower, canola) oils. Instead, choose unsaturated fats such as olive oil, eggs, avocado, coconut oil, unsweetened almond milk, seeds, and nuts for the majority of your fat intake.
Bad breath is easy to deal with by chewing (sugarless) gum and brushing your teeth more frequently. Drinking more water and adding electrolytes to your diet will combat initial fatigue.
Keto Diet to Lose Weight Not a Quick Fix
Weight loss on the keto diet is not a quick fix, but more like a lifestyle change. The hardest part will be restocking your pantry and rethinking your grocery choices. Throw out the pasta, bread, and packaged foods loaded with sugar and other carbohydrates. Keto meals will require more planning since convenient and fast foods are not on the menu.