How to Start a Keto Diet?
How to start a keto diet? What to do before starting the keto diet? Before starting the keto diet, or ketogenic diet, it is beneficial to consult your doctor or a dietitian. The ketogenic diet may not be suitable for everyone.
Those with health problems and chronic conditions are advised to consult their doctor before starting the keto diet. Apart from this, even if you do not have a health problem, there is a point that you should pay attention to before starting the ketogenic diet. During the keto diet, the lowest possible carbohydrate intake is made.
By limiting carbohydrate intake, it is aimed to burn fat, which is another energy source of the body. However, due to insufficient carbohydrate intake, the body enters a state of “ketosis“. Therefore, when you start the ketogenic diet, it is possible for you to experience some side effects for a certain period of time. Some of those;
- Feeling weak and powerless
- Undesirable odor in urine and breath
- Changes in mineral balance in the body
- According to some studies, it has been observed that the risk of kidney stones increases.
Carbohydrate intake may be discontinued gradually to alleviate the effects of the ketosis state before starting the keto diet. Thus, a sudden state of ketosis does not occur. However, you can start taking supplements as the mineral balance can change. You can check whether you are getting enough minerals by having your blood values checked frequently.
What is the Keto Diet?
What is the keto diet and how it is done is one of the questions asked by those who are curious about this most popular and preferred diet today. Since it targets fat burning, it is preferred by both those who want to lose weight and those who have health problems due to their excess weight.
So what is the keto diet? Keto diet is a diet that accelerates fat burning. It helps to burn fat by minimizing carbohydrate intake. Foods containing high protein and healthy fats are consumed.
What to Eat on the Keto Diet?
The keto diet consists of foods containing healthy fats and protein. The intake of foods and drinks containing carbohydrates and sugar is prohibited.
The recommended foods on this diet are:
- High protein foods; red meat, chicken, fish
- Olive oil and foods containing olive oil
- Dairy products
- Low-carb vegetables and fruits
What Are the Keto Diet Benefits?
The benefits of the keto diet increase when combined with an intermittent fasting diet. For a certain period of time, the calorie intake is reduced or completely stopped, and the remaining time period is the keto diet.
The benefits of this diet are:
- Protein intake preserves muscle mass
- Weight loss accelerates thanks to fat burning
- The insulin level in the blood is controlled
- Reduces effects on neurological disorders
In this way, it has been observed that the keto diet gives successful results in diabetes and diabetes-related disorders. In addition, it has been observed to reduce seizures and seizures in neurological disorders such as epilepsy. It is a diet that can be applied by athletes and exercisers. However, before starting the ketogenic diet or the keto diet with intermittent fasting, it is recommended to consult your doctor if you have any ailments.