The keto diet radically changes your body. It’s about more than weight loss. This diet changes the way you feel in your body, adjusts your energy levels, changes the way you view food, and changes your attitude about exercise.
With so many shifts happening in your body, it only makes sense that things like sleep would also be affected. Read on for more information about how the keto diet works and how that affects your sleep.
How the Keto Diet Works
The ketogenic diet reduces carbohydrate intake and increases protein and fat consumption. It is similar to low carb diets like Atkins and Paleo. With the Keto diet, people eat less than fifty carbs a day.
When you eat fewer carbs, your body begins breaking down protein and fat for energy, which is a metabolic state called ketosis. Instead of burning the blood sugar from carbohydrates that your body typically would, it is burning fat.
Benefits of the Keto Diet
The keto diet radically changes your health, and so it comes with many benefits.
1. Weight Loss
For the first three to six months on the keto diet people see weight loss results at an increased rate over those on low fat diets.
2. Reduces Your Appetite
Carbohydrates naturally make you hungrier. Being less hungry is one reason the keto diet successfully helps people lose weight.
3. Heart Healthy
It sounds off, since the diet increases the amount of fat you’re eating. But when you eat fewer carbs, your triglyceride levels naturally fall, your “good” HDL cholesterol goes up, and your bad cholesterol levels go down.
4. Reduced Blood Sugar and Insulin Levels
Carbs increase your blood sugar level, so radically lowering the number of carbs you eat in a day will lower your blood sugar and insulin levels.
What People Eat on The Keto Diet
When people first hear of any new diet, they only hear the things you’re supposed to eat less of. They imagine giving up cake and see nothing past that.
People on the keto diet do eat, and they eat delicious and filling foods.
The keto diet focuses on low carb foods, and fatty foods rich in omega-3 fats and antioxidants. Examples:
- Seafood, especially salmon and mackerel and other fatty fish rich with omega-3 fats
- Meat, especially grass-fed meat, because it has higher amounts of omega-3 fats and antioxidants.
- Low carb vegetables like kale, broccoli, spinach, zucchini, and cucumbers
- Olive Oil
- Coconut Oil
- Cottage Cheese
- Plain Greek Yogurt
- Nuts and seeds, especially walnuts, pecans, chia seeds, flaxseeds, sesame seeds, and macadamia nuts
How The Keto Diet Affects Your Sleep
Your body has some adapting to do at the beginning of the keto diet. One of the short-term side effects is interrupted sleep and insomnia. Your body is going through a lot of changes. The food you’re eating is giving you higher than normal energy levels, which is a great thing in many ways, but can make sleep rough.
Eventually, people report that the keto diet leads to deep sleep and less sleep needed overall.
The short-term insomnia lasts different lengths of time for everyone affected. How healthy your sleep patterns were before you started keto is a major factor. Most people report is lasts a few weeks, fading after your body adapts to ketosis.
How to Beat Keto Insomnia
Try things you could normally do to help yourself get better sleep.
- Try Meditation or Yoga Before Bed
- No Blue Light Before Bed
- Go To Bed At the Same Time Every Night
- Try A Melatonin Supplement
- Balance Your Electrolytes
- Watch Your Caffeine
- Sleep in a Cool Room
It’s difficult to find a great supplement to take when you’re doing the keto diet. Many things labeled keto are made by companies that want to make it look like they’ve upped their dosage and who don’t really care about the keto diet. You don’t want to take anything that has any filler ingredients that don’t provide nutritional value and could risk kicking you out of ketosis.
Perfect Keto is a line of products focused on avoiding those kinds of problems. These supplements stay true to keto and avoid filler ingredients you don’t need in your body when you’re trying to stay true to keto.
The Perfect Keto company was founded by Dr. Anthony Gustin, who wanted to create products that would help avoid brain fog, aid people in their health goals, and give them real ingredients with none of the junk. Learn more at ketogenicdiet.reviews.
If you’re wondering where to start with supplements on the keto diet, check out the Perfect Keto starter bundle. It comes with keto test strips so you can be sure your diet has helped you reached the ketosis state.