What
is a Ketogenic Diet?
The Ketogenic Diet – also known as “keto” – is soaring in
social media popularity. In fact, Google searches for keto-related diet terms
have skyrocketed in recent months. Even celebrities like Kourtney Kardashian
and Tim Tebow have praised this diet for its detoxification benefits. The
Ketogenic Diet revolves around the idea of replacing carbs with fats. While
this sounds counterproductive – the diet has helped many people effectively
shed those unwanted pounds. Folks on the diet are consuming mayonnaise, butter,
and whipped cream and even cheese. The diet is also designed to boost
metabolism rates, while increasing vital energy levels as well.
Principles
of the Ketogenic Diet
While the keto diet sounds too good to be true, it is
working for many people across the world. The principles of keto include the
following:
- An eating plan that consists of 80 percent
fat and very little carbohydrates.
- Those on the keto diet can eat fish, eggs,
meat, dairy, oils and green vegetables.
- Carb-based foods – including rice, pasta,
potatoes, and grains are strictly prohibited.
- You cannot consume any fruits on the keto
diet.
Usually, the body relies on carbs for energy production
and vitality. However, keto changes the way your body turns food into essential
energy. This means the body no longer relies on breaking down carbohydrates
from verboten foods and snacks. This includes molecules of fructose, along with
glucose and galactose. With keto, the body is forced to look for another source
of energy. This is due to the carbohydrate induction being lowered or
completely stopped during the diet.
The keto diet intentionally places the body in a state of
ketosis. This is where fat is released from the cells and converted into
ketones. This is the body’s plan B for energy production, and folks are able to
lose weight since they are consuming foods – and burning their intake as well.
The
health benefits and risks (if any) of a Ketogenic Diet
There are several health benefits associated with the
Ketogenic Diet. As mentioned above, this is a low-carb diet, which concentrates
on consuming fats to change the body’s energy production origins. According to
dieticians and health experts, here are some of the top benefits associated
with this popular and growing diet plan:
1.
Low-carb
Diet is an Appetite Suppressant
One of the main benefits of keto is that it automatically
reduces your appetite. This is due to cutting carbs and consuming more fat and
protein. The result is fewer calories being consumed, which ensures more fat
being burned and pounds being dropped. Due to the consumption of fat and
proteins, however, you will not starve on the keto diet. The keto diet is also
comparable with other low-fat diets in the industry. However, the main
difference is that the fat itself is what is being used to build energy and
lose weight.
2.
The
Keto Diet leads to Safe Weight Loss
As mentioned above, cutting carbs is the best way to
effectively lose weight. In fact, studies show that people on low-carb diets
tend to lose weight faster, than those on low-fat diets. Keto also helps
detoxify the system of harmful toxins, as well as chemicals left over from
processed foods and carbohydrates.
During the first few days of the keto diet, you will lose
a great deal of water from the body. This is usually excess water that has
built up in the body for years. Similarly, the kidneys will shed excess sodium
– resulting in rapid weight loss during the first two weeks of the diet. Again,
you will not be hungry on this diet – and as long as you eat what is
recommended – you will lose weight in a timely, safe and monitored manner.
As a popular and trendy low-carb diet, folks have
heralded keto for helping them meet their weight loss goals. In fact, many are
continuing to use keto for post-diet maintenance, and have lost significant
pounds over the last 6 months. Here are some more health benefits of getting on
the keto diet to achieve your desired results:
- In addition to water weight, you will lose
actual pounds stemming from the abdominal cavity. This means no more “beer
bellies”, and you will also be converting fat into lean, healthy and attractive
muscle. As always, you should use keto as part of any existing fitness or diet
plan to maximize results.
- As a carb-cutting diet, your blood
triglycerides will significantly be reduced as well. This helps reduce blood
sugars in the body, which can lead to stroke, diabetes and heart disease.
- HDL – “good cholesterol” levels will increase
on the keto diet. This too can help prevent heart disease, along with other
medical ailments and issues.
- Folks dealing with blood pressure issues will
see a drop in blood pressure to normal levels. As with any diet, however, you
must consult with your primary care physician before starting on the ketogenic
weight loss plan.
Potential
Risk Factors
As part of the introduction of the Ketogenic Diet, we
also have to cover any potential risks or issues. While keto is relatively
safe, there are certain aspects to keep in mind. For one, we know the diet
places the body into “ketosis”, which means little to no carbohydrate intake.
One of the main concerns of the diet is putting the weight back on within a
year of losing it. This is very common with both low-fat and a low-carb diet;
however, maintenance is the key to keeping the pounds off. This means you can
resume normal eating but try keeping a good balance of carbs – proteins – and
fats in your system.
Similarly, you must partake in at least 1 hour and 30
minutes of exercise per week. This can include walking, swimming, jogging or
other exercises to keep the weight off – and boost metabolism rates. Here are
some potential risks of being on the keto plan for new and returning dieters:
- There is a risk of losing muscle tone, while
feeling tired and fatigued. After all, losing weight is a lifestyle change and
can impact your body both positively and negatively.
- Most of the weight you will lose is excess
water. This may cause you to feel hydrated – so it is important to consume the
right amount of water to avoid these issues.
- Some health professionals believe keto should
only be used by those dealing with extreme obesity. Since it is a short-term
diet, chances are those in shape – will put back the pounds they lose due to
normal eating and regular activities.
- Folks with kidney or liver issues should not
be on the keto diet. However, they can consult with their doctor – and unless
he or she approves it – they should refrain from keto or other low-carb diets.
What
to eat and what to avoid on a Ketogenic Diet
The Keto Diet allows you to eat foods that have fats and
protein within. This includes fish, eggs, meat and dairy products. You are also
allowed to consume all types of cheese, as well as whipped cream and especially
yogurt. Other foods permitted in the Ketogenic Diet include:
- Mayonnaise, butter, and margarine – no
marmalade or fruits allowed though.
- Nuts, cashews, coconut oil and olive oil
- · Grass-fed meat is the best way to get your
protein while on the keto diet. Too much protein, however, is not good and that
too must be curtailed.
- Leafy green vegetables – fresh or frozen is
good.
- Again, you can eat harder cheeses on the keto
diet – milk, evaporate milk, and condensed milk is okay as well.
- Drink mostly water while on keto – you can
enhance the flavor with a little lemon or lime juice if desired.
These are the essentials of the Ketogenic Diet. For more
information, simply check Google or speak to you primary care doctor or nutritionist
today.
