Are you interested in slimming down? Are you tired of diets that advocate low or no fats and crave your high fat meats? You might well be turning over going on the keto diet, the new kid on the market. Endorsed by many celebrities including Halle Berry, LeBron James and Kim Kardashian amongst others, the keto diet has been the subject of much debate among dietitians and doctors. Can you wonder if the keto diet is safe and right for you personally?
What is the ketogenic diet anyway?
You must remember that the body uses sugar by means of glycogen to function. The keto diet that’s extremely restricted in sugar forces your system to utilize fat as fuel instead of sugar, since it will not get enough sugar. Once the body will not get enough sugar for fuel, the liver is forced to show the available fat into ketones that are used by the body as fuel – hence the term ketogenic.
This diet is a high fat diet with moderate levels of protein. Depending on your carb intake the body reaches circumstances of ketosis in less than weekly and stays there. As fat can be used instead of sugar for fuel within the body, the weight reduction is dramatic without any supposed restriction of calories.
The keto diet is such that it you should aim to get 60-75% of your daily calorie consumption, 15-30% from protein and only 5-10% from carbohydrates. This results in you could eat only 20-50 grams of carbs per day.
What can you eat with this diet?
The diet is a high fat diet that is somewhat much like Atkins. However, there’s greater focus on fats, usually ‘good’ fats. On the keto diet you can have
Grass fed beef
Full fat cheese
You can also get a whole range of snacks which are meant for keto followers. As you can see out of this list, fruits are restricted. You might have low sugar fruits in a restricted quantity (mostly berries), but must forego your favorite fruits as these are all sweet and/or starchy.
This diet includes no grains of any kind, starchy vegetables like potatoes (and all tubers), no sugar or sweets, no breads and cakes, no beans and lentils, no pasta, no pizza and burgers and incredibly little alcohol. This also means no coffee with milk or tea with milk – in fact, no milk and ice-creams and milk based desserts.
Several have workarounds since you can get carbohydrate free pasta and pizza, you might have cauliflower rice and now there are even restaurants that cater to keto aficionados.
What are the great things about the keto diet?
Should you be wondering if this specific diet is safe, its proponents and those who have achieved their weight loss goals will certainly agree that it is safe. On the list of great things about the keto diet you may expect:
Loss of weight
Reduced or no sugar spikes
Seizure controlling effect
Blood pressure normalizes in high blood pressure patients
Reduced attacks of migraine
Type 2 diabetes patients on this diet might be able to reduce their medications
Some benefits to those suffering from cancer
Apart from the first four, there isn’t sufficient evidence to support its effectiveness or otherwise for other diseases as far more research is required on the long-term.
Are there any side-effects of the diet?
When you start the keto diet, you can suffer from what is referred to as keto flu. These symptoms may not occur in all people and usually take up a few days after being on the diet, whenever your body is in a state of ketosis. A few of the side-effects are:
Cramps and tummy pain
Diarrhea and/or constipation
Dizziness and poor concentrations
Carbohydrate and sugar cravings
These may take up to week to subside as the body get used to the new diet regime. Also you can suffer from other problems when you start the keto diet – you may find that you have increased urination, so it is important to keep yourself well hydrated. You may also suffer from keto breath when your body reaches optimal ketosis and you can work with a mouthwash or brush your teeth more often.