Are you interested in slimming down? Are you sick and 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 new kid on the market. Endorsed by many celebrities including Halle Berry, LeBron James and Kim Kardashian amongst 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 for you?
One Shot Keto Reviews and Complaints Ingredients & Side Effects What’s the ketogenic diet anyway?
You must be aware that the body uses sugar by means of glycogen to operate. The keto diet that’s extremely restricted in sugar forces the body to use 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 which are used by the body as fuel – hence the term ketogenic.
This diet is a fat rich diet with moderate amounts of protein. Depending on your carb intake your body reaches a state of ketosis in less than weekly and stays there. As fat can be used instead of sugar for fuel within the body, the weight reduction is dramatic without any supposed restriction of calories.
The keto diet is such that it you should aim to get 60-75% of one’s daily calories from fat, 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 high fat 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 which are meant for keto followers. As you can see from this list, fruits are restricted. You can have low sugar fruits in a restricted quantity (mostly berries), but will have to forego your preferred fruits as these are all sweet and/or starchy.
The dietary plan 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.
A number of these have workarounds since you can get carbohydrate free pasta and pizza, you might have cauliflower rice and now you can find even restaurants that focus on keto aficionados.
What are the benefits of the keto diet?
In case you are wondering if this specific diet is safe, its proponents and the ones who have achieved their weight loss goals will certainly agree that it is safe. Among the great things about the keto diet you can 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 with 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 on the long-term.
Are there any side-effects of this diet?
When you start the keto diet, it is possible to suffer from what is known as keto flu. These symptoms might not occur in every people and usually start a few days after being on the dietary plan, when 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. You can also suffer from other problems when you start the keto diet – you may find you have increased urination, so it is important to keep yourself well hydrated. You may also have problems with keto breath whenever your body reaches optimal ketosis and you can work with a mouthwash or brush your teeth more frequently.