Are you interested in losing weight? Are you sick and tired of diets that advocate low or no fats and crave your high fat meats? You may well be considering going on the keto diet, the brand 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 Administering One Shot Keto decorations don’t contain one and doctors. Can you wonder if the keto diet is safe and right for you personally?
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 utilize fat as fuel rather than sugar, since it will not get enough sugar. Once the body does not get enough sugar for fuel, the liver is forced to turn 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 your body reaches a state of ketosis in under a week and stays there. As fat is used rather than sugar for fuel in your 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 calories from fat, 15-30% from protein and only 5-10% from carbohydrates. This usually means you could eat only 20-50 grams of carbs in a day.
What can you eat with 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 could 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 see from 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.
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 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 could have cauliflower rice and now you can find even restaurants that focus on 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 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 raised 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 experiencing cancer
In addition to the first four, there isn’t sufficient evidence to support its effectiveness or elsewhere for other diseases as a lot more research is required over the long-term.
Are there any side-effects of the diet?
When you start the keto diet, you can suffer from what is known as keto flu. These symptoms may not occur in every people and usually take up a few days after being on the diet, 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 your body get used to the new diet regime. You can even suffer from other problems when you begin the keto diet – you might find that you have increased urination, so it is important to keep yourself properly hydrated. You may also have problems with keto breath whenever your body reaches optimal ketosis and you may use a mouthwash or brush your teeth more often.