Embraced for its low-carb, high-fat approach, the keto diet is designed to induce a metabolic state known as ketosis. This unique physiological condition shifts the body's primary energy source from glucose to fats, facilitating fat burning and potential weight loss.
By strictly limiting carbohydrate intake to about 50 grams per day (approximately 5% of total calories) and increasing fat consumption (about 75% of total calories), the body adapts to using fats as its primary energy source instead of glucose. This metabolic shift prompts the liver to produce ketone bodies from fats, which serve as an alternative fuel source for both the body and the brain—a process known as ketosis.
Dietitian comment
Ievgeniia Dobrynina, Dietitian
Intermittent fasting can be an effective way to enter ketosis quickly. When you combine a ketogenic diet with intermittent fasting, your body produces more ketone bodies. If you are ready, start with the simplest intermittent fasting of 8-10 hours between dinner and breakfast.
Understanding Ketosis and Its Benefits
Ketosis, the hallmark of the ketogenic diet, occurs when the body adapts to burning fats for energy. This metabolic switch not only promotes efficient fat burning, potentially aiding in weight loss, but also offers other health benefits. Advocates of the keto diet suggest it can enhance mental clarity, stabilize blood sugar levels, and increase energy levels. Moreover, it has shown promise in improving lipid profiles by reducing triglycerides and increasing HDL cholesterol, which may contribute to better heart health.
Previous research shows good evidence of a faster weight loss when patients go on a ketogenic or very low carbohydrate diet compared to participants on a more traditional low-fat diet.
Harvard Health Publishing, 2022
Safety and Considerations
Starting the keto diet involves gradually reducing carbohydrate intake and increasing fat consumption to achieve ketosis. Monitoring food intake, ensuring adequate hydration, and maintaining electrolyte balance—especially during the initial adaptation phase known as "keto flu"—are crucial steps.
Common Symptoms of Keto Flu
Cravings for sweets
Feelings of dizziness
Mental fog
Irritability
Difficulty focusing
Abdominal discomfort
Nausea
Muscle cramps
Sore muscles
Trouble sleeping
Keto adaptation, similar to the flu, may vary in intensity and duration among individuals. Some transition smoothly to the keto diet with minimal discomfort, while others may experience persistent symptoms throughout their adjustment period, though this is less common.
Individual experiences hinge on factors like metabolic flexibility, overall health, and lifestyle choices. How quickly you adapt depends largely on your body's ability to switch between fuel sources—carbs, fats, protein, and ketones.
Strategies to Alleviate Keto Adaptation Symptoms
Maintain hydration by drinking ample water with a pinch of salt throughout the day, crucial during the initial transition to ward off keto flu.
Consider supplementing your diet with sodium, potassium, and magnesium to replenish electrolytes lost during the adjustment phase, thereby mitigating keto flu symptoms.
Engage in regular low-intensity exercises such as swimming, yoga, or jogging when feeling up to it, which can aid in the adaptation process.
Avoiding stress, excessive protein intake, and high-intensity workouts can facilitate smoother adaptation to the keto diet. Ensuring adequate protein intake, prioritizing low-intensity exercise, optimizing sleep quality, and practicing mindfulness can all contribute to managing keto adaptation challenges effectively.
What to Eat on a Keto Diet?
Typical foods included in a keto diet plan are:
Meats and animal products: beef, poultry, pork, lamb, eggs
The ketogenic diet is known for its effectiveness in weight loss and potential health benefits. However, sticking to it can be tough without a simple meal plan to guide you. Try our keto meal plan to help you stay on target with your goals.
Unimeal does not diagnose or suggest treatments. Any description of the diet, training plan or supplement should be discussed with your current physician or nutritionist. This article does not address specific conditions and is simply meant to provide general information on healthcare topics. Following any advice is at your own initiative and does not impose any responsibility on the blog authors for your health and safety.
