A rage among celebrities, the keto diet has taken the world by storm! Fitness enthusiasts swear by it and people across the globe claim that they have lost weight by following this new fad.
But what is the keto diet exactly?
The ketosis diet, more popularly known as the keto diet, is a low-carb, high-fat diet which forces the body to change its source of energy. The body converts carbohydrates to glucose for energy to perform different functions and activities. But according to the diet, carbs are a big no-no!
So, what will happen when your intake of carbohydrates is reduced? Don’t worry, your body is extremely smart; it will simply look for another energy source!
The keto diet compels the body to burn fats instead of carbohydrates. It is here that the liver gets into action to convert fat into fatty acids and ketones. Ketones take the place of glucose as the new energy source. Your body is now officially using the process of ketosis for energy.
What can you eat while on the keto diet?
Keto gurus dictate that you need to increase fat and protein intake while drastically lowering intake of carbs. When it comes to nutrition, 60-75% of your calories should come from fat, 15-30% from protein, and a mere 5-10% from carbohydrates. Your calorie intake is also lowered to around 1,500 calories a day. Additionally, due to the new diet, you may end up feeling fuller than normal.
The body will start responding to this change after 2-7 days and the process of ketosis will then begin. This will help you to burn existing fat off from the body!
Some keto-friendly, high-fat, and protein-rich foods to reach out for:
- Seafood (fish, clams, oysters, squids)
- Non-starchy vegetables (cauliflower
- Cheese and butter
- Unprocessed meat
High-carb foods to avoid while on keto diet:
- Canned beverages
Drink water at regular intervals as this will help to break down fat into ketones more efficiently. At the same time, daily exercise is a must to help you lose weight fast!
Your body is going through an overhaul, so yes, the initial days will be a bit difficult. You might face digestive problems and get tired quickly (after all, your body’s conventional energy source is not there in the first place). Brain fogginess, bad breath, diarrhea, headaches, nausea, and cramps are some of the other issues which you may face at the start of the diet.
Is the keto diet safe?
The keto diet for weight loss is advocated by many, but health professionals are divided over the issue. According to a meta-analysis of earlier studies, researchers found that a low-carb, high-fat diet really did help in long-term weight loss. A 2014 study also claims that ketogenic diet can help to avoid the relapse of cancer. Along with this, some researchers have proved through their studies that this diet has provided relief to people suffering from epilepsy.
It seems that there are parties both for and against the diet. The latest research published in the Journal of Physiology indicates that the ketogenic diet increases the risk of type-2 diabetes in mice. Also, the diet can adversely affect mood levels.
So what should you do?
While lowering intake of carbs has proved to be beneficial, we’d recommend that you seek the advice of a health professional before you decide to take on any new diet.