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Is the Keto Diet Right for You?
Are you interested in losing weight? Are you tired of diets that claim to be low or fat and craving your high fat meats? The new kid on the block may well be considering going on the keto diet. Endorsed by many celebrities including Halle Berry, LeBron James and Kim Kardashian, the keto diet is a hot topic of discussion among dietitians and doctors. Are you wondering if the keto diet is safe and right for you?
What is a ketogenic diet anyway?
You should know that the body uses sugar in the form of glycogen to function. The keto diet, which is extremely restrictive in sugar, forces your body to use fat for fuel instead of sugar, because it doesn’t get enough sugar. When the body doesn’t get enough sugar for fuel, the liver is forced to convert available 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 your carbohydrate intake the body will reach a state of ketosis within a week and stay there. By using fat instead of sugar for fuel in the body, weight loss can be dramatic without any restriction of calories.
A keto diet should aim to get 60-75% of your daily calories from fat, 15-30% from protein, and 5-10% from carbohydrates. This means you can only consume 20-50 grams of carbohydrates per day.
What can you eat on this diet?
The diet is a high-fat diet that is somewhat similar to Atkins. However, more emphasis is placed on fats, usually ‘good’ fats. You can have it on the keto diet
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Olive oil
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coconut oil
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Nut oils
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butter
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ghee
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Grass fed beef
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Chicken
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fish
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Other meats
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Full fat cheese
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Eggs
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the cream
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Leaf green
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Non-starchy vegetables
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The seeds
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The seeds
You can also get a whole range of snacks for keto followers. As you can see from this list, fruits are restricted. You can have limited amounts of low sugar fruits (mostly berries), but all of these are sweet and/or starchy so you have to give up your favorite fruits.
This diet includes no grains of any kind, starchy vegetables like potatoes (and all tubers), no sugar or sweets, no bread and cakes, no beans and lentils, no pasta, pizza and burgers, and little alcohol. This means no coffee with milk or tea with milk – in fact, no milk and ice creams and milk-based desserts.
You can get carb-free pasta and pizza, you can have cauliflower rice, and now there are even restaurants that cater to keto fans.
What are the benefits of the keto diet?
If you are wondering if this diet is safe, its proponents and those who have achieved their weight loss goals certainly agree that it is. Among the benefits of the keto diet you can expect:
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weight loss
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Sugar spikes are reduced or absent
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Appetite control
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Seizure control effect
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Normalizes blood pressure in hypertensive patients
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Migraine attacks are reduced
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Type 2 diabetes patients are able to reduce their medication on this diet
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Some benefits for those suffering from cancer
Apart from the first four, there is insufficient evidence to support its effectiveness or other diseases require further research in the long term.
Are there any side effects from this diet?
When you initially start the keto diet, you may suffer from what is known as the keto flu. These symptoms do not occur in all people and usually begin after a few days of dieting when your body is in a state of ketosis. Some of the side effects are:
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nausea
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Cramps and abdominal pain
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headache
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vomiting
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Diarrhea and/or constipation
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Muscle spasms
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Dizziness and poor concentration
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Insomnia
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Carbohydrate and sugar cravings
These may take up to a week to subside as your body adjusts to the new diet. You may suffer from other problems when you start the keto diet – you may find that you urinate more, so it’s important to keep yourself well hydrated. You may suffer from keto breath when your body reaches optimal ketosis and you may use mouthwash or brush your teeth more often.
Usually the side effects are temporary and once your body gets used to the new diet, they disappear.
How safe is the keto diet?
Like any other diet that restricts foods in specific categories, the keto diet is not without its risks. If you don’t eat a lot of fruits and vegetables, beans and lentils and other foods, you may be deficient in many essential nutrients. Because the diet is high in saturated fats, and if you eat ‘bad’ fats, you may have high cholesterol levels, increasing your risk of heart disease.
A keto diet can cause many nutritional deficiencies in the long run because you can’t eat whole grains, many fruits and vegetables, and miss out on important vitamins, minerals, phytonutrients, and antioxidants, among other things. You may suffer from gastrointestinal distress, low bone density (no dairy and other sources of calcium) and kidney and liver problems (diet puts a lot of stress on both organs).
Is the keto diet safe for you?
If you are willing to give up your usual diet staples and are really keen to lose weight, you may be tempted to try the keto diet. The biggest problem with this diet is poor patient compliance due to carbohydrate restriction, so you need to be sure you can live with your dietary choices. If you find it too difficult to follow, you can follow a version of the modified keto diet that offers more carbohydrates.
However, the keto diet will definitely help you lose weight. According to recent studies many obese patients have succeeded in losing weight. Any problems they face are temporary. If you have no significant health problems other than obesity and have failed to lose weight following any conventional diet, the keto diet is a viable option. You must be absolutely determined to lose weight and be ready to go on a restrictive diet as specified. Even if you have any medical problems, you can follow your doctor’s advice and nutritionist’s guidance and follow this diet.
Another long-term study showed that the keto diet is beneficial for weight loss and lowers cholesterol levels with a decrease in bad cholesterol and an increase in good cholesterol.
Is the keto diet safe for you? Most doctors and nutritionists agree that the keto diet is good for short-term weight loss. As for the long term, more studies are needed. Keep in mind that obesity is not an ideal choice as it comes with its own risk of health problems.
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