Are you interested in shedding pounds? 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 many people celebrities including Halle Berry, LeBron James and Kim Kardashian among others, the keto diet has been the subject of much debate among dietitians and doctors. Do you wonder if the keto weight loss program is safe and right for you personally?
Exactly what is the ketogenic diet anyway? You need to remember that your body uses sugar by means of glycogen to function. The keto diet that is extremely restricted in sugar forces your body to use fat as fuel instead of sugar, as it does not get enough sugar. When the body does not get enough sugar for fuel, the liver is forced to turn the available fat into ketones which can be utilized by the body as fuel – hence the term ketogenic.
The dietary plan is really a high fat diet with moderate quantities of protein. Based on your carb intake the body reaches a state of ketosis in under per week and stays there. As fat is used instead of sugar for fuel in your body, the load loss is dramatic with no supposed restriction of calories.
The keto weight loss program is such that it you should try to get 60-75% of the daily calories from fat, 15-30% from protein and only 5-10% from carbohydrates. This usually implies that you can eat only 20-50 grams of carbs in a day.
What can you consume with this diet? The diet program is actually a high fat diet that is somewhat similar to Atkins. However, there is certainly greater focus 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 get an entire range of snacks which can be meant for keto followers. As you can see from this list, fruits are restricted. You can have low sugar fruits in a limited quantity (mostly berries), but will need to forego your preferred fruits as these are common sweet and/or starchy.
The dietary plan includes no grains for 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 too means no coffee with milk or tea with milk – actually, no milk and ice-creams and milk based desserts.
Many of these have workarounds while you can get carbohydrate free pasta and pizza, you can have cauliflower rice and now you will find even restaurants that focus on keto aficionados.
Exactly what are the benefits of the keto diet?
In case you are wondering if this type of eating habits are safe, its proponents and those that have achieved their weight loss goals will definitely agree that it is safe. Among the benefits of the keto diet you can expect:
* Loss in weight
* Reduced or no sugar spikes
* Appetite control
* Seizure controlling effect
* Blood pressure levels normalizes in high blood pressure patients
* Reduced attacks of migraine
* Type two diabetes patients on this diet may have the capacity to reduce their medications
* Some benefits to those struggling with cancer
Aside from the first four, there exists not sufficient evidence to aid its usefulness or otherwise for other diseases as far more scientific studies are required within the long-term.
Are there any side-results of this diet? Whenever you initially start the keto diet, you can suffer from what is known as keto flu. These symptoms may not appear in everyone and in most cases start a couple of days after being on the diet, whenever your body is in a state of ketosis. Some of the side-effects are:
* Cramps and tummy pain
* Diarrhea or constipation
* Muscle cramps
* Dizziness and poor concentrations
* Carbohydrate and sugar cravings
These may take as much as a week to subside as your body become accustomed to the brand new diet regime. You can also have problems with other issues when you start the keto diet – you may discover that you have increased urination, so it is essential to remain well hydrated. You may also suffer from keto breath when your body reaches optimal ketosis and also you can utilize a mouthwash or brush your teeth more frequently. Usually unwanted effects are temporary and when your system acclimatizes towards the new diet, these should disappear.
How safe is definitely the keto diet? Just like some other diet that restricts foods in specific categories, the keto diet is not without risks. As you are not expected to eat many fruit and veggies, beans and lentils as well as other foods, you can have problems with lack of many essential nutrients. Since the diet is high in fatty foods and, in the event you engage in the ‘bad’ fats, you can have high cholesterol levels levels upping your chance of heart problems.
Inside the long-term the keto diet can also cause many nutritional deficiencies as you cannot eat grains, many fruits and vegetables and overlook fiber as also important vitamins, minerals, phytonutrients and antioxidants among other things. You can have problems with gastrointestinal distress, lowered bone density (no dairy along with other types of calcium) and kidney and liver problems (the diet program puts added stress on the organs).
Is the keto diet safe for you? Should you be prepared to forego your usual dietary staples and are really keen to shed weight, you may be tempted to experience the keto diet. The greatest problem with this diet is poor patient compliance because of the carbohydrate restriction, so you should be certain you can live along with your food choices. In the event you simply think it is too difficult to adhere to, you can go on a version of the modified keto diet that provides more carbs.
However, the keto eating habits are definitely good at helping you to shed weight. Based on research conducted recently many of the obese patients followed were successful in losing weight. Any issues that they faced were temporary. Unless you have significant health problems with the exception of obesity and possess been unsuccessful in shedding pounds following any conventional diet, the keto ismsvh may a viable option. You must be absolutely going to lose the weight and expect to carry on a restricted diet as specified. Even in case you have any medical problems, you can take your doctor’s advice as well as a nutritionist’s guidance and continue the diet program.
Another study that was completed for a longer time demonstrated that going on the keto diet is beneficial in weight loss as well as brings about reduced cholesterol using a reduction in the bad cholesterol and an increase in the best cholesterol.
Will be the keto diet safe to suit your needs? Most doctors and nutritionists are agreed that the keto diet is useful for weight reduction within the short-term. With regards 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 conditions.
Smiti Munwani has been writing for a very long time. She actually is a journalist, book author, content writer and dietitian. She has had two books published, The Snack-Time Cookbook and Count Your Calories to Slim and Stay Slim. She also has two books ready to be published, one on party menus and the other on cooking for any healthy heart. She can be contacted via email: firstname.lastname@example.org if anybody is interested in re-publishing the books (she has the copyright) or requires any articles. She has written extensively for your print media and done web content writing.