Endorsed by many celebrities such as Halle Berry, LeBron James and Kim Kardashian amongst others, the keto diet has been the topic of much debate among dietitians and physicians. Do you wonder whether the keto diet is safe and best for you?
You have to bear in mind that the body uses sugar in the shape of glycogen to operate. The keto diet that’s extremely limited in sugar forces your body to use fat as fuel rather than sugar, since it doesn’t get enough sugar. When the body doesn’t get enough sugar for fuel, the liver is made to turn the accessible fat into ketones which are utilized by the body as fuel – hence the term ketogenic.
Based upon your carbohydrate intake the body reaches a state of ketosis in under a week and remains there.
This usually means you could eat just 20-50 grams of carbohydrates every day.
The diet is a high fat diet that’s somewhat like Atkins.
Grass fed beef
Full fat cheese
You may also get a whole selection of snacks which are intended for keto followers. As you can see from this listing, fruits are limited.
This diet involves no grains of any sort, starchy vegetables such as potatoes (and all tubers), no sweets or sugar, no cakes and breads, no beans and legumes, no pasta, no pizza and hamburgers and hardly any alcohol.
What are the advantages of the keto diet?
If you’re wondering if this diet is secure, its proponents and those who have achieved their weight loss goals will definitely agree it is safe.
Loss of weight
Seizure controlling effect
Some advantages to people suffering from cancer
Besides the first four, there’s not sufficient evidence to support its effectiveness or for other ailments as a lot more study is expected over the long-term.
Are there any side-effects of the diet?
These signs may not occur in most people and usually begin a couple of days after being on the diet, as soon as your body is in a state of ketosis.
Diarrhea and/or constipation
It is also possible to suffer from other problems when you begin the keto diet – you might realize you’ve increased urination, therefore it’s important to keep yourself well hydrated. You might also suffer with keto breath once your body reaches optimum ketosis and you may use a mouthwash or brush your teeth frequently.
Usually the side effects are temporary and after your body acclimatizes to the diet, these should vanish.
How secure is your keto diet?
The same as any other diet that limits foods in particular categories, the keto diet isn’t without dangers.
In the long term the keto diet may also cause many nutrient deficiencies as you can’t eat grains, many produce and miss out on fiber as well as important vitamins, minerals, phytonutrients and antioxidants among other items. It is possible to suffer from gastrointestinal distress, lowered bone density (no milk and other sources of calcium) and liver and kidney problems (the diet places additional stress on both the organs).
If you’re willing to forego your regular dietary principles and are really keen to eliminate weight, you might be tempted to test out the keto diet. The biggest problem with this diet is poor patient compliance as a result of the carbohydrate restriction, which means you’ve got to make certain you could live with your food choices. If you just find it too tricky to follow, you can go on a variant of this modified keto diet which offers more carbohydrates.
However, the keto diet is definitely helpful in assisting you to lose weight. According to a recent study lots of the obese patients followed were effective in losing weight. Any problems they faced were temporary. You have to be absolutely determined to eliminate the weight and be ready to go on a restricted diet as specified. Even in the event you have any health problems, you can take your physician’s advice and a nutritionist’s advice and go on this diet.
Another study that was completed for a longer time demonstrated that heading on the keto diet is beneficial in weight loss and results in reduced cholesterol levels with a drop in the bad cholesterol and an increase in the good cholesterol.
Most physicians and nutritionists are agreed that the keto diet is great for weight loss over the short term. In terms of the long term, more studies are necessary. Do bear in mind that obesity isn’t an apt choice as it includes its own risk of medical issues.