Are you interested in losing weight? You are tired of diets that support low or no fat and crave your high fat meats. Can you think of a keto diet, a new baby on the block? Among others, endorsed by many celebrities, including Halley Berry, LeBron James Ames and Kim Kardashian, the keto diet has become a subject of much debate among nutritionists and physicians. You wonder if the keto diet is safe and right for you?
What is a ketogenic diet?
You need to be aware that the body uses sugar as glycogen to function. A strictly restricted keto diet in your body forces your body to use fat instead of sugar as it does not get enough sugar. When the body does not get enough sugar for fuel, the liver has to convert the existing fat into ketones, which the body uses as fuel, hence the term ketogenic.
This diet is a high fat diet with a moderate amount of protein. Depending on the content of your carb, the body can reach ketosis in less than a week and remain there. Because fat is used for fuel in the body instead of sugar, weight loss is sharp, without the supposed calorie restriction.
The keto diet is such that you should aim to get 60-75% of your daily calories from fat, 15-30% from protein and just 5-10% from carbohydrates. This usually means that you can only eat 20-50 grams of carbon per day.
What can you eat on this diet?
The diet is a high-fat diet that is a bit like Atkins. However, there is a greater emphasis on fats, usually & # 39; good & # 39; You can have fats on a Keto diet
- Olive oil
- Coconut oil
- Nut oils
- Grilled beef
- Other meat
- Whole fat cheese
- Leafy greens
- Non-starch vegetables
You can also get a variety of snacks for keto followers. As you can see from this list, the fruits are limited. You can have low sugar fruits in limited quantities (mainly berries), but you will have to give up the fruits you prefer, as they are all sweet and / or starchy.
This diet does not contain any kind of grains, starchy vegetables (and all tubers) like vegetables, no sugar or sweets, no bread and cakes, no beans and lentils, no pasta, no pizza and burgers and very little alcohol. This also means that coffee does not have milk or tea with milk. In essence, there are no milk and ice cream and milk-based desserts.
Most of them have problems as you can get free carbohydrate pasta and pizza, you can have cauliflower rice, and now there are even restaurants serving keto aficionados.
What are the benefits of a keto diet?
If you are wondering if this diet is safe, its proponents and those who have achieved their weight loss goals will definitely agree that it is safe. Among the benefits of a keto diet you can expect:
- Weight loss
- Reduced or no sugar spots
- Appetite control
- Controlling effect of confiscation
- Blood pressure is normalized in patients with high blood pressure
- Reduction of migraines
- Patients with type 2 diabetes can reduce their medication
- Some Benefits for People With Cancer
Except for the first quartile, there is insufficient evidence to support its efficacy or otherwise for other diseases, as more research is needed in the long run.
There are side effects to this diet.
When you first start a keto diet, you may suffer from what is known as a keto flu. These symptoms can occur in not all people and usually begin a few days after you are on a diet when your body is in ketosis. Some of the side effects are:
- Amps and abdominal pain
- Diarrhea and / or constipation
- Muscle cramps
- Dizziness and poor concentration
- Carbohydrates and sugar cravings
They can take up to a week because your body is used to a new diet. When starting a diet you can also suffer from other problems, you may find that urine has increased, so it is important to hydrate yourself well. You may also suffer from keto respiration when your body reaches optimal ketosis, and you can use mouthwash or toothbrushes more often.
Usually side effects are temporary, and when your body adjusts to a new diet, they should disappear.
How Safe is Keto Diet?
Like almost any other diet that restricts foods to specific categories, a keto diet is not without risks. Since you should not eat a lot of fruits and vegetables, beans and lentils and other foods, you can suffer from a lack of essential nutrients. Because the diet is rich in fats, and if you & # 39; re giving up & # 39; bad & # 39; Fats, you can have high cholesterol levels, increasing your risk of heart disease.
In the long run, the keto diet can also cause many nutritional deficiencies, as you cannot eat whole grains, many fruits and vegetables, and miss out on fiber, as well as important vitamins, minerals, phytonutrients and antioxidants. You may suffer from gastrointestinal exhaustion, low bone density (dairy products and other sources of calcium) and kidney and liver problems (diet increases stress on both organs).
A keto diet is safe for you.
If you are ready to give up on your usual diet and really want to lose weight, you might be tempted to try the keto diet. The biggest issue with this diet is poor nutrition due to carbohydrates, so you need to be sure you can live with your food choices. If you just find it hard to follow, you can go for a modified keto diet that offers more carbohydrates.
However, keto diet is definitely effective in losing weight. According to a recent study, many obese patients have lost weight successfully. Any problems they faced were temporary. If you do not have any major health problems other than obesity and you have not been able to lose weight following any regular diet, the keto diet can be a viable option. You have to be absolutely determined to lose weight and be ready for a restricted diet, as mentioned. Even if you have any medical problems, you can take your doctor's advice, nutritionist, and guidance and continue this diet.
Another study that has been done for a longer time has shown that continuing a keto diet is beneficial for weight loss, as well as lowering cholesterol levels by lowering bad cholesterol and raising good cholesterol.
A keto diet is safe for you. Most physicians and nutritionists agree that the keto diet is good for weight loss in the short term. As for the long-term perspective, more research is needed. Remember that obesity is not the right choice because it is associated with one's own health risk.