Keto diet: is it right for you?
The Keto diet has become a hot topic these days among those who are concerned about their health. Let’s take a look at the concept of the Keto diet and see if it is the correct diet plan for you.
What exactly is the Keto diet?
You already know that your body needs sugar (as glycogen) to maintain its function. A Keto diet is a specific diet plan that has extremely low sugar content. So, your body will start to burn fat instead of sugar to generate the required energy When your body doesn’t get enough amount of sugar, the liver will convert fat into ketones so that can be used as fuel. The term ketogenic is originated because of that process.
Basically, the Keto diet comprises high fat and moderate protein. Based on the number of carbs you take in your body will reach the ketosis state within a week or so. Then, the body will retain that state. So, your body will constantly burn fat deposits and thereby achieve weight loss. Basically, those who are on a Keto diet will eat around 20 grams of carbs per day.
What to eat on the Keto diet?
It is a high-fat diet (which comprises good fats). Mentioned below are some of those foods included in a Keto diet.
- Olive oil, Olive oil, Coconut oil, Nut oils
- Butter, Ghee
- Grass-fed beef, chicken, other meats, and fish
- Full fat cheese,
- Leafy greens and non-starchy vegetables
- Nuts and seeds
What can you expect from a Keto diet?
Here are the benefits you can experience by practicing the Keto diet.
- Weight loss
- Zero or reduced sugar spikes
- Appetite control
- Seizure controlling effect
- Regulated blood pressure in high blood pressure patients
- Reduced attacks of migraine
- Reduced medication for type 2 diabetes patients
- It May help to avoid and treating cancer
Side effects of Keto diet
- There is a possibility to experience a condition called keto flu if you have just started this diet. However, it will go away within a couple of days. Apart from that, the following may occur in some individuals.
- Nausea, headache, and vomiting
- Cramps and tummy pain
- Diarrhea and or constipation
- Muscle cramps
- Dizziness, insomnia, and poor concentrations
- Cravings for Carbohydrate and sugar
Well, all those side effects are likely to go away within a week or so. Once your body gets used to this diet regime, things will become normal and comfortable. In addition to that, you can experience some other problems when you start the Keto diet. Increased urination is one of those issues so you are required to stay hydrated. moreover, you might experience keto breath when your body gets into an optimal ketosis level. To overcome that, you can use mouthwash. If not, brush your teeth more frequently.
So, the Keto diet is a pretty effective and safe method to lose weight by triggering a natural process in your body. However, if you intend to start a Keto diet, it is highly recommended to get the consent of your physician.