Have you been considering slimming down? Are you fed up with 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 a lot of celebrities including Halle Berry, LeBron James and Kim Kardashian and others, the keto diet has been the main topic of much debate among dietitians and doctors. Do you wonder if the keto weight loss program is safe and right for you personally?
What exactly is the ketogenic diet anyway? You need to remember that our bodies uses sugar by means of glycogen to work. The keto diet which is extremely restricted in sugar forces the body to utilize fat as fuel rather than sugar, as it fails to get enough sugar. When the body does not get enough sugar for fuel, the liver is forced to transform the available fat into ketones which can be utilized by the body as fuel – hence the phrase ketogenic.
The dietary plan is actually a high fat diet with moderate quantities of protein. Depending on your carb intake the body reaches a state of ketosis in less than a week and stays there. As fat can be used rather than sugar for fuel in your body, the body weight loss is dramatic without the supposed restriction of calories.
The keto diet is to ensure that it you need to make an effort to get 60-75% of the daily calories from fat, 15-30% from protein and merely 5-10% from carbohydrates. This usually signifies that you can eat only 20-50 grams of carbs in a day.
What can you take in with this diet? The diet is a high fat diet that is somewhat comparable to Atkins. However, there exists greater emphasis on fats, usually ‘good’ fats. On the keto diet you can have
* Olive oil
* Coconut oil
* Nut oils
* Grass fed beef
* Other meats
* Full fat cheese
* Leafy greens
* Non-starchy vegetables
You can will also get a whole range of snacks that are meant for keto followers. When you can see from this list, fruits are restricted. You can have low sugar fruits in a limited quantity (mostly berries), but must forego your favorite fruits as these are common sweet or starchy.
This diet includes no grains of the 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 too means no coffee with milk or tea with milk – in fact, no milk and ice-creams and milk based desserts.
Most of these have workarounds as you can get carbohydrate free pasta and pizza, you can have cauliflower rice now there are even restaurants that cater to keto aficionados.
What are the benefits of the keto diet?
Should you be wondering if the diet is safe, its proponents and those that have achieved their weight loss goals will definitely agree that it is safe. Among some great benefits of the keto diet you can expect:
* Lack of weight
* Reduced or no sugar spikes
* Appetite control
* Seizure controlling effect
* Blood pressure normalizes in high blood pressure patients
* Reduced attacks of migraine
* Type two diabetes patients on this diet may be able to reduce their medications
* Some good things about those struggling with cancer
Apart from the first four, there is not sufficient evidence to back up its usefulness or otherwise for other diseases as far more research is required over the long-term.
What are the side-results of this diet? Once you initially start the keto diet, you can are afflicted by what is known as keto flu. These symptoms may not occur in everyone 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 constipation
* Muscle cramps
* Dizziness and poor concentrations
* Carbohydrate and sugar cravings
These may take up to a week to subside as your body become accustomed to the brand new diet regime. You can also suffer from other issues when you begin the keto diet – you may discover that you have increased urination, so it is essential to keep yourself well hydrated. You may also have problems with keto breath whenever your body reaches optimal ketosis and you can make use of a mouthwash or brush your teeth more regularly. Normally the side effects are temporary and once your system acclimatizes to the new diet, these should disappear.
How safe will be the keto diet? Just like any other diet that restricts foods in specific categories, the keto diet is not without risks. As you are not supposed to eat many fruits and vegetables, beans and lentils as well as other foods, you can are afflicted by lack of many important nourishment. Considering that the diet is rich in saturated fats and, if you indulge in the ‘bad’ fats, you can have high-cholesterol levels upping your probability of heart disease.
In the long-term the keto diet can also cause many nutritional deficiencies because you cannot eat grains, many fruits and vegetables and miss out on fiber as equally important vitamins, minerals, phytonutrients and antioxidants among other things. You can have problems with gastrointestinal distress, lowered bone strength and density (no dairy along with other types of calcium) and kidney and liver problems (the diet program puts added stress for both the organs).
Will be the keto diet safe to suit your needs? In case you are willing to forego your usual dietary staples and are really keen to shed pounds, you may be tempted to experience the keto diet. The greatest problem with the dietary plan is poor patient compliance because of the carbohydrate restriction, so you need to be certain you can live along with your food choices. Should you simply think it is too hard to follow along with, you can carry on a version of the modified keto diet that offers more carbs.
However, the keto eating habits are definitely great at assisting you slim down. Based on a recent study most of the obese patients followed were successful in slimming down. Any issues that they faced were temporary. Unless you have significant health problems aside from obesity and also have been unsuccessful in losing weight following any conventional diet, the keto ismsvh may a viable option. You must be absolutely determined to lose the load and be ready to continue a restricted diet as specified. Even in case you have any medical problems, you can take your doctor’s advice and a nutritionist’s guidance and continue the diet program.
Another study which had been carried out for an extended time indicated that going on the keto diet is valuable in weight-loss and also results in reduced levels of cholesterol having a reduction in the bad cholesterol and an increase in the best cholesterol.
Will be the keto diet safe for you personally? Most doctors and nutritionists are agreed that the keto diet is good for weight loss over the short-term. When it comes to long-term, more studies are needed. Do stay in mind that obesity is not really an apt choice as it arrives with their own risk of health problems.
Smiti Munwani has been writing to get a very long time. She is a journalist, book author, content writer and dietitian. She has experienced two books published, The Snack-Time Cookbook and Count Your Calories to Slim and remain Slim. She also has two books prepared to be published, one on party menus and another on cooking to get a healthy heart. She can be contacted via email: firstname.lastname@example.org if anybody has an interest in re-publishing the books (she has got the copyright) or requires any articles. She has written extensively for your print media and done web content writing.