Despite there being no shortage of diets to try, one of the most popular diets that are only getting bigger is the Keto Diet. Is it time for you to try the diet?
What is a Keto Diet
A keto-diet is a special type of low-carb diet in which the carb consumption is dropped to such low levels that the body goes into a high metabolic state known as ketosis. In a keto diet, you decrease the amount of carb-rich foods to a significant level, leaving space for a higher quantity of healthy fats and a moderate amount of protein-rich foods.
When the body is deprived of carbs, the insulin level drops significantly. In such an environment, the body breaks down the fatty acids from the body’s fat stores and turn them into ketones, water-soluble molecules that act as a substitute fuel for the body. The ketones supply about 70% of the body’s energy needs while the rest is provided by gluconeogenesis.
It can take up to two-four days of eating fewer than 20-50 grams of carbohydrates for your body to shift from using circulating glucose to breaking down stored fat as a source of energy. So keep in mind this is an individualized process, so some individuals may need an even more restricted diet to start producing enough ketones.
The diet typically includes meats, eggs, cheeses, fish, nuts, butter, oils, seeds, and fibrous vegetables.
Advantages of the Keto Diet
A ketogenic diet has several advantages over a traditional low-carb diet, some of them are:
- Reduced Inflammation – Ketones produce far less oxidative stress in our body when compared to glucose. This results in less inflammation and stronger body immunity
- Aids faster weight loss – As the body uses fat to produce fuel for the body, the fat melts faster and hence the weight loss process is sped up significantly
- Emotional and mental stability – Crash and spikes in insulin levels lead up to physical, emotional, and mental problems in people. With keto diet, the insulin levels stay in control, giving you a sustained and stable energy level throughout the day.
Individuals with type 2 diabetes on the keto diet can also see improved blood sugar control, especially in the beginning.
Is Keto Safe
The diet is safe for most individuals. In the beginning, individuals will typically feel more tired than usual, and some may even have bad breath, nausea, vomiting, constipation, and sleep problems. If conditions become bad, stop the diet.
One big risk about this diet is that it’s high in saturated fat. It’s recommended to keep saturated fats to 7% of daily calories or lower. Of course, with such a high-fat diet, heart disease is something to be concerned about. Individuals with heart disease or those pre-disposed to it should be careful.
Additionally, those with liver or kidney problems should proceed with caution with the diet. The diet can make conditions worse.
Lastly, with any restrictive diet, individuals run the risk of nutrient deficiency. Because a lot of fruits and vegetables are restricted, individuals may not be getting enough micronutrients.
Conclusion
A keto diet is a special type of low-carb diet in which the carb consumption is dropped to such low levels that the body goes into a high metabolic state known as ketosis. Many individuals claim to have lost weight on the diet, but it is important to proceed with caution with a diet that’s very high in fats. If the keto diet is realistic and doable for you, then try it!
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