A keto diet includes high-fat and ultra-low carbohydrate contents. Individuals looking to lose weight fast or to treat or manage various medical conditions such as epilepsy commonly use it. Maintaining a ketogenic diet for a long time can be complicated and might yield different results. A few facts to know about keto diets are highlighted below.
It Helps the Body to Burn Fat
Despite the diet containing high-fat content, it still makes your body burn fats. Glucose is usually the primary source of energy in the body. In the absence of glucose, such as during starvation, the body starts burning fats to get the energy it needs. That metabolic state is called ketosis. By limiting the carbohydrates consumed, the diet helps to mimic starvation.
There Is a Strict Formula for a Ketogenic Diet
A ketogenic diet should consist of about 5 to 10 percent carbohydrates, 20 to 25 percent proteins, and 70 to 75 percent fat. That formula is essential to ensure your body goes into the ketosis metabolic state, which is usually not easy to achieve. Maintaining the ketosis state can be exceptionally challenging for most people, especially newbies. Some people experience symptoms such as dizziness, brain fog, headaches, irritability, and nausea. However, the side effects will disappear after a few weeks if you maintain the diet formula.
The Diet Makes You Lose Water Weight First
When you start taking the diet, you are likely to experience rapid weight loss. That can be quite exciting to most people who have the goal of losing weight. However, the initial weight loss is usually not caused by fat loss. According to experts, a big percentage of the weight loss is usually water weight. It may take a few weeks before your body reaches the ketosis state to burn fat effectively.
Food Quantity Matters in a Keto Diet
A keto diet allows you to eat substantial amounts of food. However, that does not mean that you should consume as much food, such as bacon and butter, as you want. Ensuring that you only consume what you need to keep hunger pangs at bay is essential. It would be best if you also stuck to good fats only.
Your Breath May Change
As you continue on a keto diet, you may notice a change in your breath. Your urine may also get a smell similar to that of nail polish remover. Such changes are caused by a ketone called acetone leaving your body through your urine and breath.