Diets are often associated with hunger—that’s a well-known fact, and it’s often how they work. Sometimes, you might find yourself feeling hungry just a couple of hours after eating. Most diets also involve counting calories, which is a major reason why many New Year’s weight-loss resolutions tend to fail. However, the keto diet is based on the idea that you don’t have to go hungry or obsess over counting calories potato calories to lose weight. The keto diet is particularly popular among people with diabetes and those looking to shed pounds. This low-carb regimen consists of about 80% of calories from fat, 15% from protein, and only 5% from carbohydrates. If you’re considering trying the keto diet but are unsure if it’s right for you, keep reading to learn more.
How Does It Work?
Before deciding if the keto diet is right for you, it’s important to understand how it works. When you start a keto diet, your carbohydrate intake is limited to no more than 50 grams per day—far less than the standard 130 grams typically recommended. As you cut down on carbs, you need to significantly increase your fat intake, much more than what is usually advised. Since the body prefers to burn carbs for energy, in the absence of sufficient carbs, it turns to fat as an alternative fuel source. The body then breaks down fat into ketone bodies, which cells use for energy instead of carbohydrates. This process can lead to significant weight loss, although you will need to periodically adjust your diet.
Benefits of the Keto Diet
The keto diet offers several benefits beyond weight loss. It can help improve body composition and performance, allowing you to burn fat and look leaner without feeling drained of energy. Unlike other diets, the keto diet doesn’t leave you constantly hungry or counting every calorie. Instead, it encourages you to pay attention to your overall food choices, and you can lose weight naturally by hitting the appropriate calorie intake with the right foods. For example, low-carb foods like potatoes are recommended because they are low in calories and rich in micronutrients. However, it’s essential to keep track of the calories and macronutrients in the carbohydrates you choose.
Downsides of the Keto Diet
One of the main downsides of the keto diet is the transition period, which can be challenging for many people. During the first few days, it’s easy to slip out of ketosis, which can lead to low energy levels and feelings of grogginess. The keto diet can also cause dehydration and a loss of electrolytes, so it’s important to stay well-hydrated and replenish lost electrolytes through your diet.
Is Keto Right for You?
Sustaining a keto diet or making it a long-term lifestyle choice requires a lot of motivation. However, it may not be suitable for everyone. For example, individuals with mitochondrial disorders or those taking insulin should avoid the keto diet. To determine if the keto diet is right for you, it’s best to consult with a dietitian or nutritionist who can help you decide and create a personalized meal plan.