Keto—short for ketogenic—is a low-carb, high-fat diet which induces a state of ketosis in the body, creating ketones that burn fat instead of the glucose converted from carbohydrates. To put it short, the keto diet forces your body to burn fat instead of sugar, which can lead to potential weight loss.

A metabolic state, ketosis helps your body function on fat when food is not readily available. This paves way to keto diet, which focuses mainly on 'starving' the body of carbohydrates, transforming the body into a fat-burning state and supplementing with optimal nutrition.

Ketosis is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver. Our bodies are incredibly adaptive to what you put into it—when you overload it with fats and take away carbohydrates, it will begin to burn ketones as the primary energy source.

In Qatar, where the Holy Month of Ramadan has just concluded, switching to the above-mentioned eating routine is not too daunting—especially for those who fasted for 30 straight days.

People who choose to go for keto over low-fat diet plans will not just get the ultimate benefit of getting lean but also the following 'likely' health comforts:

• Lowers blood sugar
• Increases mental performance
• Boosts energy
• Normalizes hunger
• Treats epilepsy
• Improves complexion

A housewife who chose not to be named said in an online interview that her body started changing dramatically on the keto diet. "It was tough at first (I had to cut out my beloved starchy carbs, along with any sweets), but eventually I got the swing of things and actually started to enjoy it. I lost about 35 pounds in the first six months," she continued.

In order to become successful in your pursuit for fitness, there's a list of do's and don'ts of food to eat when you're in a keto diet.

Do Eat:

• Meats – fish, beef, lamb, poultry, eggs, etc.
• Leafy Greens – spinach, kale, etc.
• Above ground vegetables – broccoli, cauliflower, etc.
• High Fat Dairy – hard cheeses, high fat cream, butter, etc.
• Nuts and seeds – macadamias, walnuts, sunflower seeds, etc.
• Avocado and berries – raspberries, blackberries, and other low glycemic impact berries
• Sweeteners – stevia, erythritol, monk fruit, etc.
• Other fats – coconut oil, high-fat salad dressing, saturated fats, etc.

Do Not Eat:

• Grains – wheat, corn, rice, cereal, etc.
• Sugar – honey, agave, maple syrup, etc.
• Fruit – apples, bananas, oranges, etc.
• Tubers – potato, yams, etc.

Try to remember that keto is high in fat, moderate in protein, and very low in carbs. Your nutrient intake should be something around 70% fat, 25% protein, and 5% carbohydrate.

Unknown to many, there are four main types of ketogenic diets namely Standard Ketogenic Diet (SKD), Targeted Ketogenic Diet (TKD), Cyclical Ketogenic Diet (CKD), and High-Protein Ketogenic Diet. Each one takes a slightly different approach to the fat vs. carb intake. When deciding which method works best for you, take into account your goals, fitness level and lifestyle.

To know what type of keto diet is best for you, click here.

Depending on what type of diet you choose, there will always be changes that may occur to your body. Some reported side effects of the keto diet are:

• Insomnia
• Vomiting
• Nightmares
• Gastritis
• Headache
• Flu

If you're in Qatar and is under the influence of the keto diet, there's this online shop called Keto Shop Qatar which from the name itself sells 100% keto-appropriate products. You can get almost everything at an affordable price including natural sweeteners, collagen, organic coconut and almond flour, granola, etc. You can contact them on their Facebook and Instagram.

Also, if you have any keto-related questions, an Instagram page called keto.qa exists to answer your queries! Follow them here.

For beginners who are yet to try the popular diet plan, there's a Facebook community group where members try to share experiences, tips, and meal ideas for their keto fellows. You can find them here.

To know the Top 5 Detox Smoothie Spots in Qatar, click here.

Have you tried losing weight through the keto diet yet? If not, did this article convince you to give it a try soon? If you have more article suggestions, drop us a line in the comments below and also, don't forget to like and share this article—it keeps us going!

(Sources: Ruled.Me, Perfect Keto, Diet Doctor)

(Images courtesy of Istock Photos, Diet Doctor)

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Sonkie

Content writer

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