Are you interested in slimming down? Are you tired of diets that advocate low or no fats and crave your high fat meats? You might well be turning over going on the keto diet, the new kid on the market. Endorsed by many celebrities including One Shot Keto – Is It Really Best Fat Burner For Women Halle Berry, LeBron James and Kim Kardashian amongst others, the keto diet has been the main topic of much debate among dietitians and doctors. Can you wonder if the keto diet is safe and right for you?
What is the ketogenic One Shot Keto – Is It Really Best Fat Burner For Women diet anyway?
You must be aware that the body uses sugar by means of glycogen to function. The keto diet that’s extremely restricted in sugar forces your system to use fat as fuel instead of sugar, since it will not get enough sugar. Once the body does not get enough sugar for fuel, the liver is forced to turn the available fat into ketones which are used by the body as fuel – hence the term ketogenic.
This diet is a high fat diet with moderate amounts of protein. Based on your carb intake the body reaches circumstances of ketosis in under a week and stays there. As fat can be used instead of sugar for fuel in the body, the weight loss is dramatic without any supposed restriction of calories.
The keto diet is such that it you should aim to get 60-75% of your daily calorie consumption, 15-30% from protein and only 5-10% from carbohydrates. This usually means that you could eat only 20-50 grams of carbs in a day.
What can you eat with this diet?
The diet is a high fat diet that is somewhat similar to Atkins. However, there’s greater emphasis on fats, usually ‘good’ fats. On the keto diet you could have
Grass fed beef
Full fat cheese
You can also get a whole range of snacks which are meant for keto followers. As you can plainly see out of this list, fruits are restricted. You could have low sugar fruits in a limited quantity (mostly berries), but will have to forego your favorite fruits as these are all sweet and/or starchy.
The dietary plan includes no grains of any sort, starchy vegetables like potatoes (and all tubers), no sugar or sweets, no breads and cakes, no beans and lentils, no pasta, no pizza and burgers and incredibly little alcohol. This also means no coffee with milk or tea with milk – actually, no milk and ice-creams and milk based desserts.
Several have workarounds as you can get carbohydrate free pasta and pizza, you could have cauliflower rice and now there are even restaurants that focus on keto aficionados.
What are the benefits of the keto diet?
Should you be wondering if this specific diet is safe, its proponents and those who have achieved their weight loss goals will certainly agree that it is safe. Among the benefits of the keto diet you may expect:
Loss of weight
Reduced or no sugar spikes
Seizure controlling effect
Blood pressure normalizes in raised blood pressure patients
Reduced attacks of migraine
Type 2 diabetes patients with this diet might be able to reduce their medications
Some benefits to those suffering from cancer
Apart from the first four, there is not sufficient evidence to support its effectiveness or elsewhere for other diseases as a lot more research is required on the long-term.
Are there any side-effects of the diet?
When you start the keto diet, it is possible to suffer from what is known as keto flu. These symptoms might not occur in all people and usually start a couple of days after being on the diet, whenever your body is in a state of ketosis. A number of the side-effects are:
Cramps and tummy pain
Diarrhea and/or constipation
Dizziness and poor concentrations
Carbohydrate and sugar cravings
These may take up to a week to subside as your body get used to the brand new diet regime. You can also suffer from other problems when you begin the keto diet – you might find you have increased urination, so it is important to keep yourself well hydrated. You may also have problems with keto breath when your body reaches optimal ketosis and you could use a mouthwash or brush your teeth more frequently.