The Keto Diet - Does it Really Work & is it Safe?
There are a lot of buzzes around the ketogenic diet these days. In fact, it’s something that has been sweeping through the country as more and more people discover its benefits.The keto diet is a low-carb eating plan that locals have doped with success for some time now, but it’s only recently received so much attention as mainstream restaurants and brands start to offer low-carb versions of their most popular products. With things like Atkins cottage cheese bars or cauliflower rice Pizza crust coming to market in the last few months, there seems to be a rising trend of MKK keto-friendly foods. As common sense would suggest, it makes sense that keto would be an extremely useful tool for weight loss. After all, what person isn’t looking to lose a few pounds? So is the keto diet safe? Are there cons to consider before diving in? Let’s take a look at this vogue eating plan and see if it really is worth your time or not.
What is the Ketogenic Diet?
Ketogenic diets are low-carb, high-fat eating plans that force the body to use fat as a fuel source instead of carbs. The goal of this diet is to get your body into a state called ketosis, and this happens when you have less than 50 grams of carbs in a day.
How to Start the Keto Diet? The keto diet has been gaining popularity for some time now, and it’s expected to stay that way. The keto diet is a low-carb eating plan that involves drastically limiting carb intake to 20-50 grams per day. This is a huge contrast from the standard American diet, which typically includes around 45-60 grams of carbs per day. The biggest con of the keto diet is that it can be difficult to get used to the drastic changes in your food intake and in your body chemistry. It takes a lot of practice and determination to stick with this eating style, especially if you are used to your standard daily routine. Some other cons include: ● Limiting certain nutrients like calcium and vitamin D ● Side effects like constipation ● High risk of bone fractures (although there are methods you can use to lower these risks)
Benefits of a Ketogenic Diet for Weight Loss The benefits of the keto diet include weight loss, reduced hunger, and many other health perks. But what about safety? This diet is not meant to be taken lightly; it can have some downsides like dehydration, risk of heart attack or stroke, and extreme fatigue. But with proper precautions taken by the user, these risks are minimal.
Pros The biggest pro of the keto diet is that it is low-carb. This means that you won’t be eating a bag of potato chips every day and your blood sugar levels won't soar. With the keto diet, you are also able to eat more protein, which will help give you more energy throughout the day. Keto also allows for healthy fats, like those found in avocados and coconut oil, which can help with weight loss and provide essential nutrients. Another positive of keto is that it doesn’t require much time or effort to follow. There isn’t a strict calorie count or anything else necessary like working out to ensure success. Just stick to a lowcarb diet and make sure you're getting enough protein and fat from your
meals, then it's pretty much guaranteed to work for you! Lastly, keto has been shown to trigger weight loss without any side effects such as muscle loss or heart disease risk. It also has no negative impact on cognitive function or sleep quality.
Cons There are a few cons to consider before jumping on the keto diet bandwagon. For one, keto is more of a lifestyle than just an eating plan. It requires a lot of dedication and self-control, which means it can be difficult to maintain. Additionally, the diet eliminates many whole food groups, which means you’ll have to make sure you get enough nutrients from other plant-based sources. For example, dairy products like milk or cheese would also be eliminated in favor of low-carb options like almond milk or cauliflower cheese. Keto also excludes breads and carbohydrates like rice or beans (except for green beans!) This means that if you want to eat rice, you’d have to eat cauliflower rice instead. The only way around this problem is purchasing pre-made keto meals or creating your own recipes with simple ingredients, like chicken breast and celery.
Is the Keto Diet Right for You? The ketogenic diet is a low-carb, high fat diet. It’s also called the “ketosis diet” because it can lead to ketone production in the body. The diet limits carbohydrate intake to between 20 and 50 grams per day, which puts your body into a state of “ketosis.” This means that your body enters a process where essentially all energy comes from fat and breaks down fatty acids instead of carbohydrates. The keto diet is great for weight loss as it leads to lower levels of insulin hormone.
Should You Follow a Ketogenic Diet? Final Words The diet is been around for a while as more and more people are discovering its benefits. But what are some of the pros and cons? The keto diet can help with weight loss, but it isn't just for weight loss. The ketogenic diets have been shown to have a positive effect on cancer, diabetes, epilepsy, Alzheimer’s disease, Parkinson’s disease, multiple sclerosis, Huntington’s disease, and rheumatoid arthritis.
FAQs
What are the benefits of the keto diet?
The name keto diet is short for ketogenic diet and it’s a very low-carb eating plan that has shown tremendous benefits for people with type 2 diabetes. The diet forces your body to burn fat as its primary source of energy rather than carbohydrates, and it turns your body into a fat-burning machine. In addition to weight loss and blood-sugar lowering benefits, there are other health benefits to the keto diet such as improved insulin sensitivity, reduced risk of chronic disease, and food cravings control. What are the keto diet's major components?
The keto diet is a high-fat, moderate-protein, low-carb eating plan that’s designed to put your body into a metabolic state called ketosis. Ketosis occurs when the body begins using fat for fuel instead of glucose—and when this happens, you can boost energy and aid weight loss. The major components of the diet are: High-fat foods: These include meat, cheese, mayonnaise, butter, and full-fat dairy. They help you feel full and maintain energy levels. Low-carb foods: These include vegetables and fruits, legumes (i.e., lentils, peas, and beans), whole grains, and high-fat dairy alternatives (i.e., soy milk). They provide fiber and protein that can help you feel satisfied between meals. Moderate protein intake: Protein intake should be around 20 to 30 percent of your daily calorie intake. This helps your body build and repair tissue mass. Low-to-moderate amount of carbohydrate intake: Your total carbohydrate intake should max out at around 50 grams a day—or 125 grams if you’re following a higher carbohydrate diet (like the keto diet). However, carbs can be limited even further if you’re doing intermittent fasting within 21/2 hours before your training session or competition. Avoid high omega-6 fats like excess canola oil in your diet (may interfere with the balance of omega 3s in your body). What are the keto diet's side effects?
While the diet has some benefits, such as weight loss, it can also cause side effects, including constipation, bad breath, increased bad cholesterol levels, and kidney problems. Because of these side effects and its potentially serious consequences, you should speak with a doctor before starting the diet.