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 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 main topic of much debate among dietitians and doctors. Do 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 operate. The keto diet that’s extremely restricted in sugar forces the body to utilize fat as fuel rather than 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 fat rich diet with moderate amounts of protein. Based 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 the body, the weight reduction is dramatic without any supposed restriction of calories.
The keto diet is so that it you should try to get 60-75% of one’s daily calories from fat, 15-30% from protein and only 5-10% from carbohydrates. This results in that you could eat only 20-50 grams of carbs per day.
What can you eat on this diet?
The diet is a high fat diet that is somewhat much like Atkins. However, there is greater focus on fats, usually ‘good’ fats. On the keto diet you could 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 see from this list, fruits are restricted. You might have low sugar fruits in a limited quantity (mostly berries), but will have to forego your favorite fruits as they are all sweet and/or starchy.
This specific diet 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 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 you can get carbohydrate free pasta and pizza, you could have cauliflower rice and now there are even restaurants that cater to keto aficionados.
What are the great things about the keto diet?
If you are 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 benefits of 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 elsewhere for other diseases as a lot more research is required on 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 may not occur in every people and usually start a few days after being on the diet, whenever your body is in circumstances 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 the body get used to the brand new diet regime. Also you can suffer from other problems when you begin the keto diet – you might find which 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 will use a mouthwash or brush your teeth more frequently.