THE KETO DIET
What Is It
The Ketogenic Diet, termed the Keto Diet, is a high fat, low carbohydrate diet. Protein is taken at a moderate rate, as well. The naming behind this diet is based on its fuel source. The body primarily uses what is termed ketone bodies as fuel rather than carbohydrates, thus terming the diet the "keto" diet. Also, because of being a high fat diet, individuals that follow the diet report feeling less hungry between this meals. This, along with the actual physiology behind the diet, is why the Keto Diet is arguably the most effective diet for weight loss. The most important note, however, is the daily mood reported by those that follow the diet. When following the diet for some time, you will most likely feel more tired, thus inhibiting you from following every day activities as easily.
Why It's So Effective (For Weight Loss)
To understand why the Keto Diet is so effective in weight loss, you should first understand how the body responds to a Keto diet. Usually, the main source of energy in the body is carbohydrates. They can be broken down the quickest for a substantial amount of energy. When one switches to consuming a high level of fat with low carbohydrate intake, the body consumes a majority of carbohydrates stored in the body, thus moving the primary energy source to something else. In this case, fat becomes the main source of energy for the body. Since you are consuming a high amount of fats, the energy stores of fat are replenished, thus allowing a reliable, constant fuel source for the body's energy needs. The fats are broken down into Ketone bodies, which are metabolized (used) as energy in the body.
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What happens as one continues eating a high fat diet? Quickly, the body begins to lose weight. The weight being lost isn't necessarily from fat, however, since it is replenished in meals. This isn't a bad case, depending on the individual. Those with extreme obesity or very high weight relative to their body composition, in other words large without a substantial amount of muscle, can find great benefit for this diet. Since the diet allows one to lose weight quickly, you can lose a large amount of weight very quickly. Eventually, once you reach a healthy weight level, you should transition to another diet or eating strategy. As Dr. Unger advised, use this diet in the short term for quick results.
Following The Keto Diet
Dr. Unger also advises, if you choose to follow this diet, that you properly research the diet. You most likely have heard of this diet before hand. The Keto Diet has become much more popular in today's world, most likely due to how quickly someone can lose weight from it. This diet can be very effective, if you follow it correctly. It may take more time on your part to learn everything you need to about the Keto Diet, but the extra work is worth it.
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That being said, I will state some drawbacks right now. As you have read above, the Keto Diet is very efficient at losing weight quickly by using Ketones as the primary fuel source. Ketones, however, have negative side effects that explain why they aren't always the main source of energy for the body. First, Ketones, when at high enough levels, can cause the blood to be acidic, termed ketoacidosis. Stating the obvious, acidic blood is very bad: it prohibits the body from working properly. Dr. Unger advised staying on this diet for a short period due to this possible outcome, between one and two months.
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Another drawback to the Keto Diet is the fatigue that accompanies it. As you have read, those that follow the diet report feeling more tired. A study tested how those who followed the Keto Diet while adhering to a workout plan. Peformance during exercise was lower for many due to the higher level of fatigue. The study did also find, however, that weight loss was greater for those that also exercised. This is a great reminder that eating properly and exercising will be your best bet for weight and fat loss. Following a Keto Diet will make it more difficult to exercise normally, so you may want to not follow this diet then.
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As a college student, you may find this diet hard to follow, as well. Eating a high fat diet eliminates many foods, limiting you to few options. Metz, and other places on campus to grab food, can be hard to navigate, so it may be hard to find foods that fit your diet. IF you wish to follow the Keto Diet, be mindful of what you choose to eat, more so than other diets.