What Happens in the First Few Days of a Ketogenic Diet?
There is an actual science behind the ketogenic diet that one should understand if they are ready to give the low-carb, high-fat diet a try. It is always a smart thing to look into when attempting to figure out how any diet works. The keto diet is quite a bit different from most diets, but people are passionate about it because it produces results.
Why People Become Overweight
There are a few very basic reasons why people gain weight in the first place. One simple cause is that people consume more calories daily than they can actually use. Sticking to a healthy diet of about 2,000 to 2,500 calories a day should keep the extra weight off.
Another reason for weight gain is a sedentary lifestyle. If a person is inactive for a long period of time, they won’t be burning any extra calories. Plus, muscles will atrophy as the fat on the body just keeps piling up. Many fall prey to a combination of both of these problems and really need a lifestyle change to combat against it.
The Keto Diet
The keto diet is just the lifestyle change that people need. Plus, it holds them accountable and makes them actively look at nutrition labels on the foods they purchase.
If you choose to go with the keto program and search for keto meal plans, keep the basic science about it in mind. If you stick to a keto diet, you will begin entering a metabolic state called ketosis as early as in three days. During this magical and mystical ketosis, the body starts to burn fat for energy. Usually the body will burn glucose to supply its fuel, and glucose comes from carbs. When you decrease your carb intake down to less than 5 percent of your calories, the body will recognize there are not enough carbs entering into the body, so it will then start burning fat instead.
This means that 65 to 75 percent of your daily calories should be coming from healthy high-fat foods. This would entail you to consume eggs, meat, poultry, fish, and dairy. Just remember, your carbs need to be severely limited. In fact, you probably shouldn’t be going over 25 grams of carbs a day. The other approximate 30 percent of your calories should be coming from protein. Having a breakfast every day of bacon and eggs does not sound like such a bad thing.
The First Signs of Ketosis
While there are actual ketosis strips that can verify if you have entered into this metabolic state, there are other signs to look for to assure that the keto diet is working for you. After about a month into consistent ketosis, you will notice a much leaner look. Your water weight will appear to decrease as well. In addition, your endurance should be better as fat is a much more stable fuel than carbohydrates. There are many fewer highs and lows with burning fat for energy than glucose. Furthermore, those that have entered into ketosis state that their energy level actually increases.
Once you are in ketosis, your goal should be to stay there as long as possible. By starting a ketogenic diet, you are committing yourself to a lifestyle change. The extra pounds will melt away and your energy level should go through the roof.
If you are interested in the keto diet but feel like you need to research it a bit more, you can sign up for our free emails that will contain information that should come in handy. Use our knowledge to guide you along the path to health and fitness.