The keto trend that has hit the diet world is not only a low-carb, high-fat diet. But it’s something beyond that. It’s a diet plan that puts your body into ketosis, a state in which your body burns fat for energy instead of carbohydrates. It may sound like an ideal food plan, but like any diet plan, the keto diet also has its pros and cons. So before you switch over to the keto diet, it’s helpful to understand what does and doesn’t count as keto diet foods. In addition, it’s important to understand whether you are a suitable keto dieter
Let’s start with some key tips for the keto diet
Reduce the number of carbs in your diet to achieve the stage of ketosis. Your cells normally use glucose as a source of energy. When carb intake is very low, glycogen stores are reduced, resulting in a reduction in insulin levels. As a result, fatty acids are released from fat cells. The liver converts these fatty acids into ketones which can be used as a source of energy.
Each person’s carb intake limit is varied to achieve and maintain ketosis
Eat green leafy veggies like spinach, kale, and cabbage as they are low in carbohydrate content.
Eliminate high-sugar fruits like mangoes, bananas, grapes, and cherries as they contain lots of carbs
Increase your intake of seeds like sesame, hemp, and chia as they not only enhance flavor but also enhance metabolism and burn fat.
Remove bread, pasta, cookies, and crackers from your grocery list.
Replace your sugary energy drinks with chicken broth and bone broth.
Use high-fat healthy oils like coconut, avocado, olives, and MCT oils. Avoid seed oils.
In addition, being more physically active can help with weight loss.
If you search online for the keto diet you will find lots of articles that claim the benefits of a keto diet. But before you try this diet, you should be aware of the keto diet dangers too.
Why is the keto diet helpful for you?
It supports weight loss. The keto diet consists of foods that fill you up. So basically it increases metabolism and reduces appetite, enabling you to achieve your goals.
By reducing carb intake, the keto diet proves to be effective for treating acne in some people.
- It may reduce the risk of certain cancers
- May improve heart health.
- Reduces seizures
- Improved PCOS
- Risks and complications
Though the keto diet has its benefits, staying for a long period on such a diet can also increase the risks of certain health issues like
- Kidney stones
- Excessive protein in the blood
- Fatty liver
- Certain mineral and vitamin deficiencies.
The Keto diet also causes certain side effects which are commonly called keto flu. These symptoms may include
- Nausea
- Vomiting
- Headache
- Low blood sugar
- Constipation
These symptoms are especially common at the beginning of the diet and soon fade away as the body adjusts itself to the new diet.