Keto Diet
Ketosis is a state when our body burns fat as a source of energy instead of the blood sugar (glucose). When there is not enough carbs to burn for energy, it burns fat. When fat breaks down, it produces a compound called ketones. Ketones become the main source of energy for your body and brain.
What to eat on Keto Diet?
Keto diet primarily consists of 70-80% fats, 10-20% protein, and 5-10% carbs. The types of food that provide fat for keto diet:
- Meats and Fish
- Nuts and seeds
- Eggs
- Butter and cream
- Cheese
- Oils like olive oil
How to enter ketosis?
You need 50 grams or less carbs per day to enter and stay in the state of ketosis.
If you eat 20-50 grams of carbs a day, you’ll need about four days to enter ketosis. Your body needs to exhaust the glucose stores first before it reach ketosis.
Benefits?
Weight loss. It also can helps with shrinking the fat belly (visceral fat). Other possible benefits includes: reduce/prevent seizures, manage blood sugar level for type 2 diabetes, lower blood pressure, reduces risk of metabolic syndrome.
Ketosis may also shown to improves focus and energy.
Side effects
While keto diet has many benefits, but it may come with some side effects. The symptoms of ketosis may include:
- Bad breath (the keto breath)
- Dehydration
- Insomnia
- Constipation