Are you interested in slimming down? Are you tired of diets that advocate low or no fats and crave your high fat meats? You may well be turning over going on the keto diet, the brand new kid on the block. Endorsed by many celebrities including Halle Berry, LeBron James and Kim Kardashian among others, the keto diet has been the subject of much debate among dietitians and doctors. Do you wonder if the keto diet is safe and right for you?
What’s the ketogenic diet anyway?
You must be aware that the body uses sugar by means of glycogen to function. The keto diet that is extremely restricted in sugar forces the body to use fat as fuel rather than sugar, since it will not get enough sugar. When the body will not get enough sugar for fuel, the liver is forced to show the available fat into ketones which are used by the body as fuel – hence the word ketogenic.
This diet is a high fat diet with moderate amounts of protein. Based on your carb intake your body reaches circumstances of ketosis in under a week and stays there. As fat is used rather than sugar for fuel in the body, the weight loss is dramatic without any supposed restriction of calories.
The keto diet is so that it you should aim to get 60-75% of one’s 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 similar to Atkins. However, there is greater emphasis on fats, usually ‘good’ fats. On the keto diet you can have
Grass fed beef
Full fat cheese
You can also get yourself a whole range of snacks that 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 will have to forego your favorite fruits as they 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 – actually, no milk and ice-creams and milk based desserts.
Many of these have workarounds as you can get carbohydrate free pasta and pizza, you can have cauliflower rice and now you can find even restaurants that focus on keto aficionados.
What are the great things about the keto diet?
For anyone who is wondering if this specific diet is safe, its proponents and the ones who have achieved their weight loss goals will certainly agree that it is safe. Among the great things about the keto diet you can 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 with this diet may be able to reduce their medications
Some benefits to those suffering from cancer
Apart from the first four, there isn’t sufficient evidence to aid its effectiveness or elsewhere for other diseases as a lot more research is required on the long-term.
Are there any side-effects of the diet?
When you start the keto diet, it is possible to suffer from what is known as keto flu. These symptoms might not occur in every people and usually start a few days after being on the dietary plan, when your body is in a state of ketosis. A number 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 your body get used to the new diet regime. You may also 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 properly hydrated. You may also suffer from keto breath whenever your body reaches optimal ketosis and you can use a mouthwash or brush your teeth more frequently.