12 Things to Know about the Keto Diet Plan: from Fibre Woes to Fat Loss > 자유게시판

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If you (like us) have been lurking around the internet Supraketo for Ketosis the last five years, you'll have clocked that celebrities left, right and centre love the keto diet plan. But, what exactly is it? And why is it so bloomin' popular - especially over the pond? From Halle Berry to Kourtney Kardashian and Gwyneth Paltrow, the low-carb, high-fat diet has celeb fans aplenty. What is the keto diet? The keto diet plan essentially constitutes the cutting out of an entire food group - carbohydrates - which we (and almost every nutritionist) would never advocate without expert consultation. Anyone considering doing the keto diet should first consult with a doctor or nutritionist,' says registered nutritionist Jennie Gough. That's why, with so many of you interested in finding out more about the keto diet plan, we wanted to lay its pros and cons bare - to show you that whilst it can help with weight loss and sugar cravings, it's not necessarily a sustainable or easy path for everyone to tread.

Okay, but what does ketogenic mean? A ketogenic diet is one that relates to ketosis, the metabolic state that eating very low carbs, moderate protein and high fat puts the body into. When you eat carbohydrates, they're broken down into glucose, which your body and brain use as its primary source of energy,' says Gough. However, on a keto diet plan, because the carbohydrate intake is extremely low, the body is forced to convert fat into ketones (also known as ketone bodies) for energy. But these benefits won’t happen overnight. When it comes to losing weight, the keto diet plan requires staying power. It typically takes 2-7 days to enter ketosis depending on what you're eating and your activity levels,' Gough says. How to tell if you’re there yet? According to Gough, there are at-home urine, breath and blood tests that can test ketone levels. And when we say low, we mean low.

The Standard Keto Diet (SKD) is the ‘classic’ and most well-researched version of the diet and typically contains 5% carbs, 20% protein and 75% fat,' says Gough. Which means? Think 35g of carbs per day max (compared to the recommended 260g) - that’s the equivalent of one-and-a-bit bananas or two large slices of bread. That said, the keto diet plan has many variations, including the cyclical ketogenic diet (for example, five days on the keto diet plan followed by two higher-carb days); the targeted ketogenic diet (you can add in carbs around your workouts); and the high-protein ketogenic diet (60% Supraketo Fat Burner, 35% protein and 5% carbs). If you're still game by the end of this article, it's a case of finding the one that works best for you. The keto diet plan works by helping to lower calorie intake whilst keeping hunger levels at bay,' says dietitian Nichola Ludlam-Raine (@nicsnutrition). In fact, according to US research, you could expect to lose 2.2 times more weight on a keto diet plan than people following a calorie-restricted low-fat diet.

Up til now was the keto diet plan sounding too good to be true? Well, here’s the catch you were waiting for: ketosis only works when your carb intake is kept very low and your fat intake very high - so if one day, you decide to give in to that pizza craving, you could be undoing your hard work. In reality, the keto diet plan is hard to sustain long-term,' says Gough. Like this fruity low-carb keto dessert recipe that’s just like cheesecake. Because carbs are convenient and keto-friendly options are a little bit more difficult. Regular food prep is going to become your new BFF as you boil up eggs, portion out cheese blocks and steam up veggies. Don't say we didn't warn you! Fatigue, brain fog, nausea - sounds fun, right? Or not. But, sadly, "keto-flu" is a common side effect of the keto diet plan. This is normally due to dehydration,' says Gough.