Are you interested in losing weight? Are you sick and tired of diets that advocate low or no fats and crave your high fat meats? You might well be turning over going on the keto diet, the new kid on the market. Endorsed by many celebrities including Halle Berry, LeBron James and Kim Kardashian among others, the keto diet has been the subject of much debate This weight loss supplement is completely legitimate among dietitians and doctors. Do you wonder if the keto diet is safe and right for you personally?
What’s 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 the body to utilize fat as fuel rather than sugar, since 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 are used by the body as fuel – hence the term ketogenic.
This diet is a high fat diet with moderate amounts of protein. Depending on your carb intake your body reaches circumstances of ketosis in under weekly and stays there. As fat is used rather than sugar for fuel in your body, the weight loss is dramatic without the supposed restriction of calories.
The keto diet is so that it you should aim 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 can eat only 20-50 grams of carbs in a day.
What can you eat on this diet?
The diet is a fat rich diet that is somewhat much like Atkins. However, there’s 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 that are meant for keto followers. As you can see from this list, fruits are restricted. You might have low sugar fruits in a restricted quantity (mostly berries), but must forego your favorite fruits as these are all 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 means no coffee with milk or tea with milk – actually, no milk and ice-creams and milk based desserts.
Several have workarounds as possible get carbohydrate free pasta and pizza, you might have cauliflower rice and now you can find even restaurants that cater to keto aficionados.
What are the great things about the keto diet?
If you are wondering if the dietary plan is safe, its proponents and the ones who have achieved their weight reduction goals will certainly agree that it is safe. On the list of great things about 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 isn’t sufficient evidence to aid its effectiveness or elsewhere for other diseases as a lot more research is required over the long-term.
Are there any side-effects of this diet?
When you initially start the keto diet, it is possible to suffer from what is referred to as keto flu. These symptoms may not occur in all people and usually start a couple of days after being on the diet, whenever your body is in circumstances of ketosis. A number 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 your 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 when your body reaches optimal ketosis and you can work with a mouthwash or brush your teeth more often.