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 considering 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 main topic of much debate among dietitians and doctors. Do 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 the body to utilize fat as fuel rather than sugar, since it does 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 your body as fuel – hence the term ketogenic.
This diet is a fat rich diet with moderate levels of protein. Based on your carb intake the body reaches circumstances of ketosis in under weekly and stays there. As fat can be used instead of sugar for fuel within the body, the weight loss is dramatic without any supposed restriction of calories.
The keto diet is such 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 that you can eat only 20-50 grams of carbs per day.
What can you eat on this diet?
The diet is a fat rich diet that is somewhat similar to Atkins. However, there’s greater focus on fats, usually ‘good’ fats. On the keto diet you might have
Grass fed beef
Full fat cheese
You can also get yourself a whole range of snacks which are meant for keto followers. As you can plainly see from this list, fruits are restricted. You can have low sugar fruits in a limited quantity (mostly berries), but must forego your favorite fruits as they are all sweet and/or starchy.
This specific 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 means no coffee with milk or tea with milk – in fact, no milk and ice-creams and milk based desserts.
Many of these have workarounds as possible 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?
In case you are wondering if this diet is safe, its proponents and those who have achieved their weight reduction goals will certainly agree that it is safe. Among the 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 may be able to reduce their medications
Some benefits to those suffering from cancer
In addition to the first four, there isn’t sufficient evidence to aid its effectiveness or otherwise for other diseases as far more research is required on the long-term.
Are there any side-effects of this diet?
When you initially start the keto diet, it is possible to suffer from what is referred to as keto flu. These symptoms might not occur in all people and usually start a few days after being on the dietary plan, when 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 which 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 will work with a mouthwash or brush your teeth more frequently.