Dieting better and losing a few pounds gained over Christmas is the most popular resolution to kick off the New Year. Most likely, during the hunt for this new diet, you’ve heard of the Keto ketogenic diet, also known as ketogenic, and its advantages for weight loss. But is it possible to do it safely, or is it a fanciful diet?
This kind of diet is beneficial for losing weight; however, it should consider that it is not recommended to be sustained in the long run and is only suggested for some people.
In particular, specifically, precisely diet is based on restricting your daily intake of carbohydrates and eating foods that are rich in protein and fat. The aim is for the body to utilize fats efficiently as they’re the primary energy source due to the decrease in carbohydrates.
Anecdotally, it is mentioned that Dr. Russell M. Wilder was the inventor of the diet and presented the diet as an eating program that treats epilepsy. It was developed at the Mayo Clinic in Minnesota in the United States.
How will this change in diet affect your body?
Due to a reduction in the consumption of carbohydrates, the body must obtain energy from fats instead of relying on carbohydrates as it would normally. The result is ketosis, characterized by the rise in blood ketones, which are metabolic substances created within the body as a reaction to the deficiency of resources for energy.
The ketosis state achieved through the ketone bodies can gain by consuming essential and complicated carbohydrates are restricted to a maximum of 50 grams per day, which is 10% of the total daily calorie intake. But, based on each individual’s specifics and lifestyle, the recommended quantity could be between 20 to 50 grams daily.
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What foods does the Keto diet include?
The ketogenic diet provides the addition of calories by eating foods high in protein and fats like:
- Meat, like tenderloin, beef, chicken and organ meats, lamb, and bacon.
- Fish, for instance, cod, tuna, and salmon.
- Shellfish, which includes oysters and clams, shrimps, lobster, and mussels, as well as squid, octopus, as well as crab.
- Oils and fats are in butter, coconut and olive oil, avocados, duck, and pork lard.
- Low-carb veggies, such as asparagus, lettuce, and broccoli. Celery, chard, spinach, and cucumber. Endive or chives.
- Dairy products, including Parmesan Blue, feta, blue cheese, cream, and fresco cheeses, as well as mayonnaise spreads and cream, spreads.
- Nuts include hazelnuts, peanuts, normal macadamia, macadamia, and pine nuts.
- Fruits with low sugar, like strawberries, blackberries, raspberries, and blueberries.
Avoid certain foods while following the ketogenic diet.
If we wish to attain ketosis and extend it, this is essential.
To restrict the consumption of:
- Carbohydrates are found in potatoes, bread, pasta, rice cereals, quinoa wheat, pastries, and other beverages.
- Sugars that contain sugary soft drinks, sports drinks, ice cream, and breakfast cereals.
- Ketchup, sauces, and various dressings that contain sugar are typically included in salads.
- Sweeteners like syrups of maple and agave, and honey.
- Starchy food items include flour tortillas, rice couscous, muesli, and beans.
The ketogenic diet for weight loss
Rapid weight loss is seen within the first 7 days as the diet helps to eliminate glycogen stores within the body. So, you’ll shed more than 2 kilograms in just a few days.
Furthermore, there’s an overview of 12 previously published studies that show that there is a possibility to shed the equivalent of 10 kg during the initial phase. Of course, it’s essential to maintain proper control and planning since the diet is only advised in some circumstances.
Do you notice the effects of the Keto diet?
For a successful outcome, one should keep this diet for three months without interruption. After completing the Keto diet, you stick to healthy eating, and results can be sustained for up to two years.
Health risks associated with the ketogenic diet
It is crucial to make an effective plan to adhere to the ketogenic diet safely. Remember that just like any other restrictive diet, it may be challenging to sustain in the long run.
Furthermore, the restriction on carbohydrate intake has been implemented. In that case, it cannot be eliminated in a single day. Still, it is recommended to gradually alter the diet and gradually become less strict until a healthy and balanced diet has been reached. Because the ketogenic diet can help reduce blood sugar levels, it might be appropriate for those who have diabetes; however, it is riskier over the long run in terms of cardiovascular diseases and cancer, diabetes, and Alzheimer’s. Thus, before adding it to our daily routine, it is recommended to speak with our medical professionals to ensure that as well as assessing your specific situation, they will assist in the entire process.