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 main topic 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 remember that the body uses sugar in the form of glycogen to operate. The keto diet that’s extremely restricted in sugar forces the body to use fat as fuel instead of sugar, since it does not get enough sugar. When the body does 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 your body reaches circumstances of ketosis in less than weekly and stays there. As fat can be used instead of sugar for fuel in your body, the weight reduction is dramatic without the supposed restriction of calories.
The keto diet is such that it you should aim to get 60-75% of your daily calories from fat, 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 emphasis 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 which are meant for keto followers. As you can plainly see from this list, fruits are restricted. You might have low sugar fruits in a limited quantity (mostly berries), but must forego your preferred fruits as these are all sweet and/or starchy.
The dietary plan includes no grains of any sort, 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 very little alcohol. This also means no coffee with milk or tea with milk – actually, no milk and ice-creams and milk based desserts.
A number 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?
For anyone who is wondering if this specific diet is safe, its proponents and the ones who have achieved their weight reduction goals will certainly concur that it is safe. On the list of 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 might be able to reduce their medications
Some benefits to those suffering from cancer
In addition to 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 this diet?
When you initially start the keto diet, you can suffer from what is known as keto flu. These symptoms might not occur in all people and usually take up a few days after being on the dietary plan, whenever your body is in circumstances of ketosis. Some 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 even suffer from other problems when you start the keto diet – you might find that you have increased urination, so it’s important to keep yourself properly hydrated. You may also have problems with keto breath whenever your body reaches optimal ketosis and you could use a mouthwash or brush your teeth more often.