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The Keto (Ketogenic) Diet is an effective and quite popular way to lose weight. It also can improve your health.
By decreasing carbs and increasing the consumption of healthy fats, ketones in the blood will increase. This process changes the fuel source in you body and creates unique health benefits.
On a Keto diet, your body adapts, biologically; reducing insulin levels and breaks down fats.
These ketones, produced by the liver, actually supplies energy for the brain. How cool is that?
So how do you know if you’re in Ketosis?
1. Weight Loss
Numerous studies have shown the Keto Diet’s effectiveness at both short and long-term weight loss.
Rapid fat-loss during the first week or so is common. It should be noted that most of this is due to the decrease in stored carbs and water.
However, after this initial drop in water weight, consistent fat loss is likely, as long as you stick to the diet and create a calorie deficit, i.e; burn more calories than you consume.
2. Higher Ketone Blood Levels
True to its namesake, the Keto diet causes elevated levels of ketones and reduces blood sugar levels.
Continuing to stay on the diet, you’ll begin to use ketones and fat as fuel sources instead of carbs - accelerating fat loss.
A specialized meter is the most accurate and reliable way to measure ketone levels in the blood.
The most accurate way of testing, is by measuring ketones in the blood, however the downside is that it does require a small pinprick to to draw blood from your finger.
You can find meters on Amazon if you’d like to test for yourself.
3. Bad Breath
So I guess there’s a downside to everything. One of the cons of the Keto Diet is bad breath. It’s actually pretty common. The cause is the increase in ketone levels. Acetone is the villain, a specific ketone that exits the body in urine and unfortunately your breath. (4Trusted Source).
Upside is that it can be a good indicator that you are in Ketosis. So you might want to pack that toothbrush when you leave your home.
By the way, if you’re going to reach for that mint gum, make sure it’s sugar-free - check those carbs!
4. Higher Levels of Ketones in the Breath or Urine
Another way to measure blood ketone levels is a breath analyzer. There are three main ketones which show up in your blood when you’re in Ketosis. A breath analyzer monitors acetone one of the ketones in your blood. It’s fairly accurate.
You can also use special indicator strips to measure ketones in your urine.
The strips measure the ketones excreted through your urine. It’s a fast and cheap method to see what your levels are each day. However they are not considered reliable.
5. Appetite Suppression
Many people report decreased hunger while following a ketogenic diet. Some keto dieters experience decreased hunger. There’s still research being done to determine why.
Some suggest that it’s hunger hormones or increased protein and vegetables.
6. Increased Energy and Focus
The “low carb flu” (fatigue, brain fog, sickness) is common side effect when the body is first acclimating itself to the ketonic diet. However, many say, after they adjust, there is an increase in focus and energy.
One of the most common side effects of the ketogenic diet is fatigue. It’s often something beginners have to get used to.
Unfortunately, some quit the diet before they reach full ketosis and have a chance to experience the full benefits.
Don’t worry. Stick with it. It will pass. It’s your body making the transition from decades of burning carbs for fuel. Your body is simply adapting.
Taking electrolyte supplements can help reduce the fatigue while your body makes the switch.
8. Short-Term Decreases in Performance
As we've just talked about, limiting carbs can, at first, bring about general tiredness, accompanied by a decline in exercise performance
It's fundamentally brought about by the decrease in your muscles' glycogen stores, which give the primary and most effective fuel source t for all types of high-intensity performance.
Performance usually returns after a few weeks. In fact, in certain endurance sports, the keto diet could prove beneficial.
What’s more, there are further benefits — primarily an increased ability to burn more fat during exercise.
In addition, there are further advantages — basically the capacity to burn more fat during exercise.
One well known examination found that competitors who had changed to a ketogenic diet consumed as much as 230% more fat when they worked out, contrasted with competitors who were not following this eating regimen.
While it's improbable that a ketogenic diet can amplify execution for first class competitors, when you become fat-adjusted it ought to be adequate for general exercise and recreational games.
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