You’ve most definitely heard about the keto diet. The diet has been quite popular recently. With many people posting their “body transformations” online, it’s received a lot of attention. Many believe it to be the quickest way to shed pounds without strenuous physical activity.
Is the diet really effective, though? Here’s what experts have to say!
The ketogenetic diet is based on the consumption of fat and protein, while removing carbohydrates altogether. This forces the human body to go into a state of ketosis. Ketosis is when the body begins to burn fat reserves to generate energy.
The keto diet, like most diets, greatly reduces your food options.
So what can you consume while on this diet?
Many people love this diet because they can still consume many yummy foods. Despite removing carbs, there are many unique ways to substitute it. This diet includes fish, poultry, cheese, yogurt, meat, and low-carb vegetables. Foods you need to remove entirely are rice, pasta, potatoes, cakes, pastries, bread, carrots, etc.
A standard keto day would consist of 70% fat, 20% protein, and 5% carb. It surely is a difficult adjustment to make, but with many unique recipes like cauliflower rice, avocado brownies, and meatzza (meat pizza) you can still enjoy wholesome food.
Advantages of Keto:
The keto diet oxidizes fatty acids in the liver; this promotes the production of ketones in the body. Ketones are known to suppress your appetite which helps promote weight loss in the long run.
Rapid weight loss
Holding back on carbohydrates forces your body to delve into fat reserves for energy. Since this diet directly cuts out carbs and introduces fat, our bodies begin losing weight at a higher rate than usual. Studies have shown the long-term benefits of this diet in obese patients too.
Keto is known to have a positive effect on those suffering with type-1 and type-2 diabetes. This diet helps target the root cause by improving insulin levels in the body. Food does really help with this. Carbs break down into sugars which increase the blood glucose level. By restricting carbs to 5% of your total food intake, blood sugar levels go down. A study revealed that 36% of participants no longer needed insulin medication.
Provides relief for chronic migraines
The keto diet was first known have positive effects on children suffering with epilepsy. Epileptic seizures are known to be triggered by sterile meningeal neurogenic inflammation. A study revealed that overweight individuals experienced higher incidences of migraines and this diet decreased the chances of them having a migraine.
Polycystic Ovaries Syndrome is a very common word used today. This syndrome refers to the cysts that develop on the ovaries causing fertility issues. This syndrome is known to be linked to obesity and being overweight. 80% of those suffering with this syndrome were found to be obese.
The keto diet helps such women lose weight rapidly, which helps manage this condition. Fertility rates increase when they begin shedding pounds.
Disadvantages of Keto:
May cause irregularity
Drastic changes to your diet can upset your system for a certain duration. Your body is overcoming the shock and that’s normal. Gastrointestinal issues, including diarrhea and constipation, can occur as a result of the diet. Once your body adapts to the new levels of fat, however, you should be good to go.
Nausea has also been related to keto. Once again, your gall bladder and liver are trying to cope with the higher levels of fat and the feeling should eventually pass.
Doesn’t help with long-term weight loss
Keto helps shed the pounds rapidly but that doesn’t mean it will work in the long-run. Continuing this diet for an extended period of time is dangerous. Consult a dietician to incorporate keto in your long-term weight loss plan.
Iron-deficiency can develop with this diet. It is known to be a late onset side effect. Those who have a history of anemia in their family should monitor their iron levels.
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