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 may 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 amongst others, the keto diet has been the main topic of much debate among dietitians and doctors. Can 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 by means of glycogen to operate. The keto diet that’s extremely restricted in sugar forces your system to use 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 word ketogenic.
This diet is a high fat diet with moderate amounts of protein. Based on your carb intake the body reaches circumstances of ketosis in under a week and stays there. As fat can be used instead of sugar for fuel in your body, the weight loss is dramatic without any supposed restriction of calories.
The keto diet is such that it you should try 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 could eat only 20-50 grams of carbs in a day.
What can you eat on this diet?
The diet is a high fat diet that is somewhat similar to Atkins. However, there is 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 that are meant for keto followers. As you can see out of this list, fruits are restricted. You might have low sugar fruits in a restricted quantity (mostly berries), but must forego your preferred fruits as they are all sweet and/or starchy.
The dietary plan 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 very little alcohol. This means no coffee with milk or tea with milk – actually, no milk and ice-creams and milk based desserts.
Several have workarounds since you can 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 benefits of the keto diet?
In case you are wondering if the dietary plan is safe, its proponents and those who have achieved their weight reduction goals will certainly agree 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 with this diet might be able to reduce their medications
Some benefits to those experiencing cancer
In addition to the first four, there isn’t sufficient evidence to aid its effectiveness or otherwise 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 referred to as keto flu. These symptoms may not occur in every people and usually start a couple of days after being on the dietary plan, whenever your body is in circumstances 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 brand 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 could work with a mouthwash or brush your teeth more frequently.