What is a Keto Diet? 

Keto diet is a low carb diet, where the body produces ketones in the liver to be used as your daily energy. It is known by several names; Ketogenic diet, the low carb diet, the low carb, high protein diet.
 
The human body produces glucose and insulin each time carbs are consumed. Glucose is the easiest of all molecules for your body to convert and use as an energy source. Insulin is produced to process the glucose in your bloodstream by transporting all around your body.
As glucose is being used as a primary energy, your fats are not needed and are therefore stored. Typically, on a high carb diet, the body will use glucose as the primary form of energy. By lowering the intake of carbs, the body is induced into the state known as ketosis.  When the body is in ketosis, the primary energy source comes from burning fats in your body hence leading to weight loss.

Ketosis is a natural process which is initiated by our body. It helps us to survive when food intake is low. We produce ketones during this state that are produced from the breakdown of fats in the liver. The end of a properly maintained keto diet is to force your body into a metabolic state. We don't do this through starvation of calories but via starvation of carbohydrates.
  
Benefits of a Ketogenic Diet

1. Weight Loss: The ketogenic diet uses your body fat as your energy source, so there are obvious weight loss benefits. While on a keto diet, your insulin level drops substantially. This turns your body into a fat burning machine. Additionally, the ketogenic diet has shown better results when compared to low-fat and high-carb diets. Many people follow the keto diet food plan and incorporate MTC Oil into their diet and eat high protein.  
2. Control Blood Sugar: Ketogenic diet products naturally reduce your blood sugar. Studies suggest that the ketogenic diet can be an effective way to manage and prevent diabetes compared to low-calorie diets.
3. Mental Focus: Several people opt for the ketogenic diet to increase their mental performance. Ketones are a great source of fuel for the brain. When your carb intake is low, you will ultimately avoid a spike in blood sugar levels. This ultimately results in improved focus and concentration.
4. Cholesterol & Blood Pressure: A low-carb, high protein and moderate-fat diet shows a drastic increase in HDL and a decrease in LDL particle concentration. Studies show that low-carb diets help in improving blood pressure over other diets.
5. Acne: Many individuals experienced improved skin when they switched to the ketogenic diet. Some studies also show that when you switch to a ketogenic diet, your acne decreases as your carb intake is less.

What Can I Eat In Keto Diet? 

If you start with a keto diet, you will need to plan everything, which means, having a diet plan ready to go.  It is important to have an easy to follow regimen and many times this means a program with supplement meals.  By adhering to the regime, you are guaranteed to enter ketosis quicker and start burning fats.  You cannot eat any refined carbohydrates such as bread, pasta, cereals, potatoes, beans or fruits.

If you are also planning to switch to a keto diet, don’t forget to consult a ketogenic diet nutritionist to help you with your diet. Do remember that a keto diet is moderate in fat, high in protein, and very low in carbs. So your nutrient intake should be somewhere around 25% fats, 70% protein, and 5% carbohydrate. Usually, 20-30g of carbs are recommended for everyday eating, but the lesser you keep your carb intake, the better the overall result will be. If you are trying to lose weight through the keto diet, it is recommended to keep track of your daily carb intake. 

If you still find yourself hungry, you can snack on some greens and leafy vegetables. Most of your meals in the keto diet will contain protein or vegetables and an extra side of fat.

How to Know If You Are In Ketosis Phase? 

There are many ways to reach the optimal ketosis phase such as intermittent fasting, drinking water in excess, and restricting your protein and carb intake. The question here is how do you know if you have entered the ketosis phase? 

You can measure if your body is in ketosis phase through urine or blood strips. The urine strips are considered pretty accurate, whereas, the blood strips cost you $5 each. Instead of getting the urine or blood strip, you can use this short list of physical symptoms that usually let you know if your body is on the right track:

• Increase in Urine: When you start with the keto diet, you might see yourself using the bathroom more often. Acetoacetate, a ketone body, is also emitted in urine, which also plays a part in increased bathroom visits.
• Dry Mouth: The increase urination then leads to dry mouth and making you feel thirstier. To overcome this, you need to make sure that you drink plenty of water.  
• Bad Breath: Acetone is a ketone body that partially excretes in our breath. With that being discharged, it can make your breath smell like a ripe fruit. The smell is usually temporary and goes away after some time.  
• Reduced Hunger and Increased Energy: After a few weeks in keto diet you will experience a much lower hunger level and a much higher energy and concentration level. 

No doubt, a ketogenic diet is excellent, but it is not for everyone. It can turn out great for people who are overweight, have diabetes, or are trying to improve their mental and metabolic health. On the other hand, it may not be suitable for athletes or those who wish to add a large number of muscles. And as it goes with every other diet, it won't work unless you are disciplined and stick to the regimen. 

Every year, weight loss is one of the most popular New Year’s resolutions. Sadly it is also the least fulfilled resolution. A considerable number of weight loss programs are advertised in the newspapers and social media constantly. With more than 70% of adults in the U.S overweight or obese, it makes sense that there are so many weight loss programs to choose from. Most weight loss programs help you lose weight through a regimented program. Actually, losing weight is the easy part. When looking for a weight loss program, you should look for one that provides guidance for sustainable weight maintenance once you have reached your weight loss goal. An effective weight loss program should comprise of supervision in maintaining a healthy weight after the weight-loss period is over. In addition, the plan should also teach skills that help an individual improve dietary habits, escalate physical activity, and help change lifestyle habits, with an eventual goal of long-term weight maintenance.

Where Should You Start?  

With plenty of weight loss programs being introduced in the market, one can easily get lost while choosing the right one. A good start is to consult with a professional so you can ensure choosing a safe and effective program.

What Should I Look For In A Weight Loss Program?

When selecting a weight loss program for yourself, there are some important characteristics your should look for.  The most important program that provides safe and effective weight loss and more importantly guideline and support for maintenance. Below, you will find some guidelines for finding an ideal weight loss regimen:

• Lifestyle counseling, which should consist of teaching you how to develop healthier eating and physical habits.  
• How to manage stress, getting the right amount of sleep in a day?
• Regular online feedback, monitoring, and support through the program, be it in person, online, through a phone call, or a combination of these approaches.  
• A plan on how to maintain your weight loss through continued monitoring, food journaling or other methods.

Things To Consider:

With you start with a weight loss program, there are some things which you need to keep in mind. You need to be careful about where you are getting your weight loss advice or counseling. There might be a medical issue or an obstacle that makes it hard for you to lose weight. It is important to consult with a weight loss specialist and choose a reputable weight loss center.

Most people who are trying to lose weight have one or more obstacle stopping them from losing weight, which they are unaware of. Habits take a lot of dedication and effort to break, and your weight loss specialist can help you make changes in your life, one step at a time. 

Questions To Ask About Your Weight Loss Program

The people who offer a weight loss program should be able to answer their program’s features, safety, cost, and results. Also, find out the weight loss program you are undertaking is based on current research and what is the current success rate.

There are some questions you might want to ask your weight loss program staff before you go all in for them:

1. Will I be following a specific diet plan?
2. Will there be social meals or supplements, which I need to purchase?
3. Dost the program include physical activity plan?
4. What weight loss goals should I consider when starting your program?
5. How long is the weight loss program for?
6. Can I alter the program to meet my lifestyle, work schedule, and social needs?
7. With this weight loss program help me cope up with social issues such as stress, anxiety, social eating, getting enough sleep, lack of motivation, and injury or illness?
8. Once I meet my weight loss goals, how do I maintain my weight loss? 

Once you identify the correct weight loss program, the rewards are abundant.  Losing weight and becoming healthier opens so many doors in your life. Don't put off being the best version of you! Reaching your ideal body weight results in a more improved and productive life!