Are you interested in slimming down? Are you tired of diets that advocate low or no fats and crave your high fat meats? You might 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 among others, the keto diet has been the main topic of much debate among One Shot Keto has fast grown in popularity as a supplement that helps burn fat dietitians and doctors. Can you wonder if the keto diet is safe and right for you personally?
What is the ketogenic diet anyway?
You must be aware that the body uses sugar by means of glycogen to function. The keto diet that’s extremely restricted in sugar forces your body to utilize fat as fuel instead of sugar, since it will not get enough sugar. When the body does 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 levels of protein. Depending on your carb intake your body reaches a state of ketosis in less than a week and stays there. As fat is used rather than sugar for fuel in the body, the weight reduction is dramatic without the supposed restriction of calories.
The keto diet is so that it you should aim to get 60-75% of your daily calories from fat, 15-30% from protein and only 5-10% from carbohydrates. This usually means that you can eat only 20-50 grams of carbs per day.
What can you eat with 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 could 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 out of this list, fruits are restricted. You might have low sugar fruits in a restricted quantity (mostly berries), but will have to forego your preferred fruits as they are all sweet and/or starchy.
This specific diet includes no grains of any sort, 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 – in fact, no milk and ice-creams and milk based desserts.
A number of these have workarounds since you can get carbohydrate free pasta and pizza, you can have cauliflower rice and now there are even restaurants that cater to keto aficionados.
What are the benefits of the keto diet?
When you are wondering if this specific diet is safe, its proponents and those who have achieved their weight loss goals will certainly concur 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 raised blood pressure patients
Reduced attacks of migraine
Type 2 diabetes patients on this diet might be able to reduce their medications
Some benefits to those suffering from cancer
Apart from the first four, there isn’t sufficient evidence to aid its effectiveness or otherwise for other diseases as far more research is required on the long-term.
Are there any side-effects of the diet?
When you initially start the keto diet, it is possible to suffer from what is known as keto flu. These symptoms may not occur in all people and usually take up 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
Dizziness and poor concentrations
Carbohydrate and sugar cravings
These may take up to week to subside as your body get used to the new diet regime. You can even suffer from other problems when you begin the keto diet – you might find which you have increased urination, so it’s important to keep yourself properly hydrated. You may also have problems with keto breath whenever your body reaches optimal ketosis and you will use a mouthwash or brush your teeth more often.