What You Should Have Asked Your Teachers About KETO DIET

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 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 amongst others, the keto diet has been the main topic of much debate among dietitians and doctors. Do you wonder if the keto diet is safe and right for you personally?

What is the ketogenic diet anyway?

You must remember that the body uses sugar by means of glycogen to operate. The keto diet that is extremely restricted in sugar forces your body to use fat as fuel instead of sugar, since it does not get enough sugar. Once 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 word ketogenic.

This diet is a high fat diet with moderate levels of protein. Depending on your carb intake your body reaches circumstances of ketosis in under weekly and stays there. As fat can be used rather than sugar for fuel in the body, the weight loss is dramatic without any 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 usually means that you can eat only 20-50 grams of carbs in a day.

What can you eat with this diet?

The diet is a fat rich diet that is somewhat similar to Atkins. However, there is greater emphasis on fats, usually ‘good’ fats. On the keto diet you can have

Olive oil
Coconut oil
Nut oils
Butter
Ghee
Grass fed beef
Chicken
Fish
Other meats
Full fat cheese
Eggs
Cream
Leafy greens
Non-starchy vegetables
Nuts
Seeds
You can also get yourself a whole range of snacks which are meant for keto followers. As you can plainly see from this list, fruits are restricted. You might have low sugar fruits in a restricted quantity (mostly berries), but will have to forego your favorite fruits as these are all sweet and/or starchy.

This specific 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 incredibly little alcohol. This also means no coffee with milk or tea with milk – in fact, no milk and ice-creams and milk based desserts.

Several have workarounds as you can get carbohydrate free pasta and pizza, you can have cauliflower rice and now you can find even restaurants that focus on keto aficionados.

What are the benefits of the keto diet?

If 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 benefits of the keto diet you may expect:

Loss of weight
Reduced or no sugar spikes
Appetite control
Seizure controlling effect
Blood pressure normalizes in raised 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
In addition to the first four, there is not sufficient evidence to support its effectiveness or otherwise for other diseases as far more research is required on the long-term.

Are there any side-effects of this diet?

When you start the keto diet, you can suffer from what is known as keto flu. These symptoms might 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. Some of the side-effects are:

Nausea
Cramps and tummy pain
Headache
Vomiting
Diarrhea and/or constipation
Muscle cramps
Dizziness and poor concentrations
Insomnia
Carbohydrate and sugar cravings
These may take up to a week to subside as your system get used to the brand new diet regime. You may also suffer from other problems when you begin the keto diet – you might find that you have increased urination, so it’s important to keep yourself well hydrated. You may also have problems with keto breath whenever your body reaches optimal ketosis and you may use a mouthwash or brush your teeth more frequently.

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