5 Things Every Keto Newbie Needs to Know
With all of the amazing “before and after” photos on social media, it’s easy to see why the Keto diet has achieved such tremendous popularity. But if you are truly going to invest your time, money, and energy into eating Keto, you should understand the ins-and-outs of this diet. After all, there are no “one size fits all” answers when it comes to health and wellness. In this article, we’re going to address a few of the most common questions surrounding this age-old diet, and give you the information you need to make the Keto diet work for you.
1. Glucose Vs. Fatty Acids.
The human body is designed to utilize energy sources in a very specific order; beginning with the easiest and ending with the most complex to digest and process. Glucose, for example, is the simplest energy source to break down -- which is one reason why you may feel a “sugar rush” immediately after consuming glucose-rich products such as donuts or soda. The disadvantage to these types of foods is that they also cause the body to store your remaining
calorie intake from other sources such as fat and protein. This storage causes a buildup of body fat.
The breakdown of fatty acids, on the other hand, is a slower process, which helps stabilize energy and hunger levels. Moreover, as we will discuss later in the article, fatty acids do not cause unhealthy insulin spikes in the same way that glucose can. Last but not least, the absence of carbohydrates triggered by a low-glucose diet can help spur production of ketones, which we will discuss in the next section. If you are interested in which foods are keto-friendly and which foods are not, this dietary overview from Ruled.me is a good place to start.
2. What are Ketones?
When the body doesn’t have sufficient access to carbohydrates in order to “fuel” your energy needs, the liver begins breaking down other sources of energy into a series of water-soluble molecules known as ketone bodies. Ketone bodies have been shown to offer a wide range of benefits, both physical and mental.
3. Should I Care About My Body’s Ketone Production?
Here are a few reasons why the answer to that question is a resounding yes:
- A reduced risk of developing Alzheimer's disease thanks to the brain’s use of ketone bodies as a source of energy. Alzheimer's affects one in every ten elderly adults, making it one of the major health concerns of any aging population.
- Better control over your blood sugar levels due to reduced glucose intake. A common misconception is that diabetics can be negatively impacted by any and all caloric intake, whereas the reality of the situation is that carbs, not calories are what cause blood sugar to fluctuate in an unhealthy manner.
- Better metabolism, by regulating mitochondrial metabolism. Your mitochondria are responsible for generating roughly 90% of the cellular energy your body uses to maintain itself.
- Control hunger by reducing cravings. Though the beginning phases of any diet are tough, the Keto diet can eventually decrease the amount of food your body craves thanks to the efficiency of ketone bodies.
- Reduce Triglycerides while increasing HDL. The ratio of these two substances is one of the best predictors of heart disease.
- Feel happier and more balanced. Ketones have been shown to contribute to mental health in a positive fashion.
4. The Side Effects of the Ketogenic Diet
With all these benefits of Keto diets, you may be wondering why this health trend is not more popular than it already is. One of the most important answers to this question is that Keto diets do sometimes lead to negative side effects -- ranging from diarrhea, to sleep problems, to occasional dizziness. However, the most common side effect of the Keto diet has been nicknamed “Keto Flu.”
5. Keto Flu
Suddenly reducing carbs from your diet can have some drastic implications for your everyday sense of well-being -- at least for the first week or two. And though the long-term benefits of the Keto diet are well-documented, enduring this initial phase can be difficult. Common symptoms of the Keto flu include low energy levels, stomach irritability, and even fever. That’s why proper nutrition and hydration throughout the Keto-dieting process is so crucial.
Utilizing a high end, natural electrolyte supplement from sea minerals is one of the best ways to minimize the impact of the Keto flu. Hi-Lyte by Livwell brands is one of the most innovative and effective solutions to the fatigue and dehydration as you embark on a Keto diet. Utilizing a unique formula with minerals such as magnesium, potassium, and zinc, Hi-Lyte’s electrolyte blend can help you feel great even as you work hard to live a happier, healthier life.