What is the Keto Diet and How Does it Work? 

Low-carb diets have remained popular as people experience the benefits of reducing the amount of sugar they consume. The plans also earn loyalty from dieters because they encourage the consumption of more protein. Extra protein can help people feel satiated, unlike other weight loss plans that leave the followers hungry. The Keto diet is a low-carb option that results in weight loss and may help users manage some diseases.

How Keto Works

Ketogenic diets work when the participant puts their body into ketosis. Entering a state of ketosis occurs when the body does not have enough blood sugar for fuel, and it substitutes protein and fat. Substitution causes weight loss, which can be more than people experience through other diets. Keto participants eat less than 50 carbohydrates per day while. The restrictive plan increases the speed of initial weight loss. However, it is not a diet that can meet the long-term nutritional needs of everyone.

Advantages of Keto

• Keto diets can jumpstart weight loss and drop more pounds than other plans for up to six months.
• Some studies show a restrictive plan could help people with certain health conditions like epilepsy, some brain diseases, and more. However, there have not been enough large-scale studies for doctors to use the diet for all ailments. The followers claim it helps, but they do prescribe it for epilepsy patients.
• Insulin allows the body to store sugar. However, when people follow a low-carb plan, the body uses sugar too fast to bother with storage. Less insulin in the body could slow the growth of some cancer cells, but the medical community needs more studies to call it effective as a cancer preventative or treatment.
• Keto plans improve cholesterol levels and blood pressure during the first 6-12 months of use.
• Dieters following keto have less hunger than when using other plans because of the protein and fat allowed.
• The keto diet may help improve blood sugar levels.

Disadvantages of Keto

• Reaching ketosis requires users of the diet to adhere to a restrictive eating plan some may struggle to follow.
• The diet may cause health concerns for people with a history of heart disease because it is high in saturated fat.
• Nutritional deficiencies can occur if long-term followers do not develop a balanced eating plan.
• Some people may develop kidney problems trying to metabolize the amount of protein the diet encourages.
• Grain restrictions can lead to constipation.
• Low-carb diets may not provide enough of the sugars the brain needs, and this can cause confusion or mood swings.
• Ketones develop when people burn fat for energy. Unfortunately, too many ketones in the body can sicken people with diabetes.

Adaptions of Keto

Variations of the keto diet exist. People who want the benefits of the weight loss plan but cannot manage the diet may find one of the adapted versions fits better into their lifestyle. The adaptions may or may not allow people to lose the same weight as the original plan. The results can depend on the individual's needs and their diet adherence.

• Targeted: Athletes on keto diets often use targeted plans. Most follow the traditional diet but boost their carb intake before an intense workout.

• Cyclical: To use a cyclical keto plan, alternate between a traditional low-fat diet and a keto version. Most experts recommend remaining on the keto plan for five days because it takes at least three to reach a state of ketosis.

• High-Protein: The only change with this adaptation is adding extra protein for those who feel they need more.

How to Begin

A keto diet has some risks and requires people to follow the guidelines carefully to experience weight loss as expected. Most diet and nutrition experts consider it to be an extreme diet. The risks for those on senior fitness programs make it necessary for people to talk to a doctor for safety reasons before they begin. In addition, many doctors will want to continue to monitor their patients as they follow the plan. Other guidelines include the following:

• Understand the diet and the restrictions and develop a sensible and balanced eating plan.
• Slowly decreasing your carb intake may work better than immediately restricting them according to the diet's recommendations.
• Plan all food for each day in advance to avoid missing out on necessary nutrients.
• Choose a less restrictive low-carb plan to follow in 6-12 months or less.
• Use healthy fats like avocados and olive oil.
• Choose lean meats for protein.
• Buy an array of vegetables and make them the focus of the meal.
• Choose calcium-rich foods like almonds, beans, and salmon, or take a calcium supplement.

Like any diet plan, keto will work well for some and fail for others. Restrictive plans are for temporary use to boost initial weight loss rather than as a lifestyle choice. Participants should establish a goal and switch eating plans once they reach their desired weight loss. Follow a reputable keto meal plan to ensure it meets all dietary requirements.