Are you thinking about 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 new kid on the block. Endorsed by many 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 diet is safe and right to suit your needs?
What is the ketogenic diet anyway? You have to bear in mind that your body uses sugar by means of glycogen to operate. The keto diet that is extremely restricted in sugar forces your system to make use of fat as fuel as opposed to sugar, since it does not get enough sugar. When the body does not get enough sugar for fuel, the liver is forced to change the available fat into ketones that are used by your body as fuel – hence the phrase ketogenic.
The diet program is actually a high fat diet with moderate amounts of protein. Depending on your carb intake your body reaches a state of ketosis in under per week and stays there. As fat is utilized as opposed to sugar for fuel in the body, the body weight loss is dramatic without the supposed restriction of calories.
The keto diet is in a way that it you should make an effort to get 60-75% of the daily calories from fat, 15-30% from protein and only 5-10% from carbohydrates. This usually signifies that you can eat only 20-50 grams of carbs in a day.
What can you consume on this diet? The diet plan is actually a high fat diet which is somewhat comparable to Atkins. However, there exists greater increased exposure of 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 a complete range of snacks that are intended for keto followers. While you can see using this list, fruits are restricted. You can have low sugar fruits in a limited quantity (mostly berries), but must forego your preferred fruits since these are 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 very little alcohol. This also means no coffee with milk or tea with milk – actually, no milk and ice-creams and milk based desserts.
A number of these have workarounds as you can get carbohydrate free pasta and pizza, you can have cauliflower rice and today you can find even restaurants that focus on keto aficionados.
Exactly what are the advantages of the keto diet?
In case you are wondering if the diet is safe, its proponents and those who have achieved their weight loss goals will surely agree that it must be safe. Among the benefits of the keto diet you can expect:
* Loss of weight
* Reduced or no sugar spikes
* Appetite control
* Seizure controlling effect
* Blood pressure normalizes in elevated 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 else for other diseases as far more scientific studies are required over the long-term.
Are there any side-outcomes of the dietary plan? When you initially start the keto diet, you can are afflicted by what is known as keto flu. These symptoms may not appear in everybody and usually start a couple of 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
* Muscle cramps
* 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 can also have problems with other problems when you start the keto diet – you may find that you have risen urination, so it is essential to remain well hydrated. You may also have problems with keto breath when your body reaches optimal ketosis and you can make use of a mouthwash or brush your teeth more regularly. Normally the unwanted effects are temporary and as soon as your system acclimatizes for the new diet, these should disappear.
How safe is the keto diet? Just like every other diet that restricts foods in specific categories, the keto weight loss program is not without risks. As you are not meant to eat many fruits and vegetables, beans and lentils as well as other foods, you can have problems with lack of many necessary nutrient elements. Because the diet is high in unhealthy fats and, should you enjoy the ‘bad’ fats, you can have high-cholesterol levels upping your probability of heart problems.
Inside the long-term the keto diet can also cause many nutritional deficiencies because you cannot eat grains, many vegetables and fruit and lose out on fiber as equally important vitamins, minerals, phytonutrients and antioxidants amongst other things. You can have problems with gastrointestinal distress, lowered bone mineral density (no dairy and other types of calcium) and kidney and liver problems (the diet plan puts added stress on 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 test out the keto diet. The greatest issue with the diet program is poor patient compliance thanks to the carbohydrate restriction, so you should be certain that you can live along with your food choices. If you simply find it too hard to follow along with, you can carry on a version of the modified keto diet that offers more carbs.
However, the keto weight loss program is definitely effective in helping you to shed weight. In accordance with research recently many of the obese patients followed were successful in slimming down. Any conditions that they faced were temporary. Should you not have any significant health problems with the exception of obesity and also have been unsuccessful in losing weight following any conventional diet, the keto ismsvh may a viable option. You must be absolutely going to lose the body weight and be prepared 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 this diet.
Another study that was performed for an extended time showed that going on the keto eating habits are beneficial in weight reduction and in addition brings about reduced cholesterol having a decline in the negative cholesterol and a rise in the great cholesterol.
Will be the keto diet safe for you? Most doctors and nutritionists are agreed that this keto diet is perfect for weight reduction over the short-term. When it comes to long-term, more studies are essential. Do stay in mind that obesity is not really an apt choice as it comes with its very own probability of health problems.
Smiti Munwani has been writing for a very long time. She is a journalist, book author, content writer and dietitian. She has already established two books published, The Snack-Time Cookbook and Count Your Calories to Slim and Stay Slim. She also offers two books prepared to be published, one on party menus and another on cooking for a healthy heart. She can be contacted via email: [email protected] if anybody is interested in re-publishing the books (she provides the copyright) or requires any articles. She has written extensively for that print media and done web content writing.