Are you interested in losing weight? Are you 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 block. 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. One Shot Keto Reviews – It Is really Work Do you wonder if the keto diet is safe and right for you?
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 utilize fat as fuel instead of sugar, since it does 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 word ketogenic.
This diet is a fat rich diet with moderate amounts of protein. Based on your carb intake your body reaches a state of ketosis in under a week and stays there. As fat can be used rather than sugar for fuel in your body, the weight loss is dramatic without the supposed restriction of calories.
The keto diet is such that it you should try 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 could eat only 20-50 grams of carbs in a day.
What can you eat with this diet?
The diet is a high fat diet that is somewhat much like Atkins. However, there is greater emphasis on fats, usually ‘good’ fats. On the keto diet you might have
Grass fed beef
Full fat cheese
You can also get yourself a whole range of snacks that are meant for keto followers. As you can 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 preferred fruits as these 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 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.
Many of these have workarounds as you can get carbohydrate free pasta and pizza, you could have cauliflower rice and now you can find even restaurants that cater to keto aficionados.
What are the great things about the keto diet?
For anyone who is wondering if the dietary plan is safe, its proponents and those who have achieved their weight reduction goals will certainly agree 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 support its effectiveness or elsewhere for other diseases as far more research is required over the long-term.
Are there any side-effects of the diet?
When you start the keto diet, you can suffer from what is referred to as keto flu. These symptoms may not occur in every people and usually take up a couple of days after being on the dietary plan, whenever your body is in a state 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 week to subside as the body get used to the new diet regime. You may 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 properly hydrated. You may also suffer from keto breath when your body reaches optimal ketosis and you may use a mouthwash or brush your teeth more often.