The keto diet is a popular way to lose weight quickly. It’s often used as an alternative to the more traditional low-calorie diet, often chosen by people who can stay off carbs but still like to have fat in their diet.
But there are lots of questions about how healthy or sustainable this diet is.
Here are some facts you should know before deciding whether the ketonic diet could be right for you, plus other things to consider if you’re thinking about trying keto.
What is the Keto Diet
Keto is a ketogenic diet, meaning the ketones produced from the breakdown of fats in the liver are used for energy. The ketogenic diet was formulated by doctors treating epilepsy in children until someone believed that keto might be helpful for weight loss.
To follow keto, you eat ketogenic food like eggs, meat, cheese, and vegetables. At the same time, you avoid carbs like bread, pasta, and rice. There are many positives anecdotal that say the ketonic diet is helpful, but there’s limited research on keto’s long-term effects.
The Benefits of Keto
The ketogenic diet is a fast way of losing weight, and it can be sustainable as keto is ketogenic.
You also feel less hungry, and at the same time, you feel more satisfied, leading to better and more consistent energy levels, and it could even improve your mental clarity. There are some positives related to keto, such as feeling less hungry and feeling better about yourself.
Many ketogenic diets can help with brain function by repairing damaged neurons in the brain, leading to improved memory, slowing down the age-related decline in brain function, and reducing symptoms of depression.
Keto is not the best diet for everyone, including athletes and people with diabetes. There is a risk of ketoacidosis, which is a ketone-induced blood acidity.
Ketoacidosis is rare when the following keto, but it can be life-threatening if ketones rise too high in ketoacidosis.
Some other drawbacks associated with keto are that it may lead to ketosis in your fat cells, which could lead to a loss in bone mass, and you might also feel bad after going off a ketogenic diet.
How to Start a Ketonic Diet
To start keto, you need to change your body’s primary fuel source from glucose to ketones.
To do that, your macronutrient intake must look something like this.
- Fat 65-75%
- Protein 20-25%
- Carbohydrates 5%
It means you must eliminate all carbs from your diet and exchange them with healthy sources of fat. Remember, keto is not an excuse to eat lots of bacon or trans-fat.
We have already talked about some of the food choices on keto, such as eggs, meat, and cheese.
But make sure that a great deal of your fat intake comes from vegetables like avocado, fish like salmon, nuts, and healthy vegetable oils.
Tips for Sticking to Your Ketonic Diet Long-Term
Usually, keto is successful when eating ketogenic food items like eggs, meat, cheese, and vegetables. You can’t eat carbs on this diet, which includes bread, pasta, and rice.
If you do so, you will get pushed out of ketosis and have to fight your way back in, restricting your intake of carbohydrates.
However, you can use exogenous ketone supplements to make it easier. First by making your body reach ketosis faster, and secondly, making sure you stay there for a long as you want.
Using exogenous ketones will also help you avoid the keto flu, which happens for some dieters when they switch from glucose to ketones as their primary fuel source.
You can test out exogenous ketones yourself by getting a keto free trial to see how it will work with your diet.
That way, you will increase your chances of success doing the keto diet.
Can You Use Green Coffee Bean Extract Together with the Keto Diet?
Green coffee bean extract functions by letting the chlorogenic acid decrease glucose and fat levels entering your bloodstream. From it will be converted into body fat for later use.
Even when you decrease your glucose intake, it is still beneficial to reduce your fat levels entering your bloodstream for later use.
So yes, you can combine a supplement like Green Coffee Plus with the keto diet.
And also, you can consider using an exogenous ketone supplement like KetoCharge to boost the effects of your diet.
The keto diet might be a good option for you if you want to lose weight. But you must be prepared to make sacrifices, such as giving up on almost all your carbohydrates. Else, it will be difficult for your body to reach fat-burning ketosis.
Exogenous ketone supplements can make it easier by making you reach ketosis faster and ensuring you stay for a long as needed. Here is a keto diet free trial, or a supplement like KetoCharge is a good option.
Combining green coffee bean extract with the ketonic diet can be incredibly beneficial if you want to go. The levels of chlorogenic acid in green coffee beans will ensure the less fat will be stored on your body for later use.