Are you interested in slimming down? Are you sick and 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. Can you wonder if the keto diet is safe and right for you personally?
What’s the ketogenic diet anyway?
You must be aware that the body uses sugar in the form of glycogen to function. The keto diet that’s extremely restricted in sugar forces your system to use fat as fuel instead of sugar, since it does not get enough sugar. When the body will not get enough sugar for fuel, the liver is forced to turn 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. Depending on your carb intake the body reaches a state of ketosis in less than weekly and stays there. As fat can be used rather than sugar for fuel in your body, the weight reduction is dramatic without the supposed restriction of calories.
The keto diet is so 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 usually means that you can eat only 20-50 grams of carbs in a day.
What can you eat on this diet?
The diet is a fat rich diet that is somewhat similar to Atkins. However, there is greater focus on fats, usually ‘good’ fats. On the keto diet you might have
Grass fed beef
Full fat cheese
You can also get a whole range of snacks that are meant for keto followers. As you can plainly see out of this list, fruits are restricted. You could have low sugar fruits in a limited quantity (mostly berries), but will have to forego your preferred fruits as they are all sweet and/or starchy.
The dietary plan 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 as possible get carbohydrate free pasta and pizza, you can have cauliflower rice and now you can find even restaurants that cater to keto aficionados.
What are the benefits of the keto diet?
If you are wondering if this diet is safe, its proponents and those who have achieved their weight loss goals will certainly agree that it is safe. Among the benefits of 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 on this diet may be able to reduce their medications
Some benefits to those suffering from cancer
Apart from the first four, there is not sufficient evidence to aid its effectiveness or otherwise for other diseases as a lot more research is required over the long-term.
Are there any side-effects of the diet?
When you initially start the keto diet, it is possible to suffer from what is referred to as keto flu. These symptoms may not occur in all people and usually start a few days after being on the diet, whenever 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 a week to subside as your body get used to the brand new diet regime. You can also suffer from other problems when you begin the keto diet – you may find you have increased urination, so it’s important to keep yourself well hydrated. You may also have problems with keto breath when your body reaches optimal ketosis and you can work with a mouthwash or brush your teeth more often.