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 considering going on the keto diet, the new kid on the block. Endorsed by many celebrities including Halle Berry, LeBron James and Kim Kardashian amongst others, the keto diet has been the subject of much debate among dietitians and View One Shot Keto’s profile on Publons doctors. Do you wonder if the keto diet is safe and right for you?
What is the ketogenic diet anyway?
You must be aware that the body uses sugar in the form of glycogen to operate. The keto diet that is extremely restricted in sugar forces your body to utilize fat as fuel rather than sugar, since it will 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 your 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 circumstances of ketosis in under weekly and stays there. As fat is 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 try to get 60-75% of your daily calorie consumption, 15-30% from protein and only 5-10% from carbohydrates. This usually means you could eat only 20-50 grams of carbs per day.
What can you eat with this diet?
The diet is a high fat diet that is somewhat much like 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 will have to 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.
Many of these have workarounds as you can get carbohydrate free pasta and pizza, you could have cauliflower rice and now you can find even restaurants that cater to keto aficionados.
What are the benefits of the keto diet?
Should you be wondering if this diet is safe, its proponents and those who have achieved their weight reduction goals will certainly concur that it is safe. Among the 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 may be able to reduce their medications
Some benefits to those experiencing cancer
Apart from the first four, there is not sufficient evidence to aid 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 start the keto diet, you can suffer from what is known as keto flu. These symptoms might not occur in every people and usually start 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 a week to subside as the body get used to the new diet regime. You may also suffer from other problems when you start 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 may use a mouthwash or brush your teeth more often.