The keto diet has recently become the most popular weight loss diet plan. It has caught the attention of a lot of fitness enthusiasts who have simply adopted the keto diet as a healthy lifestyle. People go for keto weight loss plans, lazy keto, keto fast, keto tablets, vegan keto, and whatnot. However, some people tend to have concerns about starting a keto diet meal plan. They doubt if it has health benefits when adopted for weight loss. Here we are going to talk about if the keto diet is healthy or not? And if it is then for how long it is safe? For whom is it good? Its potential side effects and what are the keto-friendly foods? All these answers are going to be dealt with here. But to begin with, let’s take a look at what the keto diet is.
Ever heard of ‘fats with benefits’? Well, that’s what keto diet is about. Simply put, the keto diet plan includes foods that are low in carbohydrates, moderate in proteins, and rich in dietary fats. The idea is to induce ketosis in the body by minimizing carbohydrates intake and consuming more fats. Our body normally uses sugars as a fuel source in the sugar burning mode. When sugar levels are low, it shifts to the fat-burning mode. In this mode, through a process called ketogenesis, the body converts fatty acids and ketogenic amino acids into ketones. These ketones then act as power generating source by the body.
Primarily how a ketogenic diet helps in losing weight is by consuming the stored fats and because of the satiating properties of fats. Fats intake makes us feel full for long periods of time. There are no hunger pangs or cravings. Thus, our intake gets low leading to weight loss. Moreover, when ketosis kicks in, the body starts utilizing the stored fats too along with the dietary fats that are consumed via foods. Hence we lose weight and lose it fast. But is it safe?
A Keto diet is an effective plan used to treat the patients of epilepsy, cardiovascular diseases, cancer, and type 2 diabetes. It is a healthy diet but not very promising in terms of weight loss. Nowadays, more and more people are attracted to it to lose weight only. And this is where things get trickier. There are not many studies that recommend keto diet as a reassuring dietary regimen of shedding those extra pounds. In fact, various nutritionists oppose the idea of using the keto weight loss plan.
A lot of people feel delighted that within a week or two they have shed a lot of pounds. But what they don’t know is that it is only the fluid-weight that they lost and not the fat weight. In weight loss plans the real goal is to get rid of fats and not water. If the keto diet is stopped after the initial water weight loss, you can get that weight back too. In order to taste the real weight loss fruits, you will have to shift to the keto diet for a long time. Long enough at least that your body gets rid of unwanted fats. But you can’t go on forever or your body will start missing on other essential nutrients. You may get cholesterol or kidney problems. And no matter what you do, in the end, one carbohydrate-rich meal will kick off ketosis and put you back right where you started.
Nevertheless, the final word is that the keto diet is healthy and effective for weight loss in the short term. You can resort to it if you want to lose weight hurriedly for some big occasion. But if you want to adopt it permanently to maintain your weight, you should give it another thought.
Keto is a diet that you can maintain for longer. Many people find it daunting to start a keto diet weight loss. There can be no doubt that starting a Keto plan is challenging. But it all depends on how you navigate your free keto diet plan. You have to be assiduous and make a solid plan. So, below are some of the tips that might assist you in the beginning as well as in the long run.
So, you have made a decision to give the keto diet meal plan a real try. Now, you may be wondering how to get started. If you are looking for preferably the easier way without much sacrifice, pain, and stress then you are at the right place. Below are 5 easy steps to get you started on an easy keto meal plan.
Following these steps would give you a great start and would set you up for great results.
One of the principles of the Ketogenic diet is that it keeps your sugar levels low therefore your insulin levels are low. Studies have shown that if the body remains in a Ketosis state for too long the liver produces some glucose. This could begin to unravel your weight loss progress.
So, it is advised to go into a keto diet meal plan and then into a period where you are on a low carb diet. This means that you are adding some healthy carbohydrates such as potatoes, corn, and peas. You can even include some fruits like berries to add a few more carbs. This would maintain a good balance and would keep you out of harm’s way.
So, you are done with the Keto weight loss? That is totally fine but you have to come off it right. Do not end up being those people that stop keto diet foods and end up ballooning. So, what should you do? The first most important thing that you have to know here is that when you shift to Keto you have to reduce your fat intake. You are not on Keto anymore so for the next 4 weeks you should keep your fats low.
When you come off Keto meals you are insulin sensitive. You spike your insulin because you ate carbohydrates but you are still in the habit of eating fats. That is why you spike your insulin and you eat fats which results in carbohydrates and fats going into storage. So, that is why while you are getting accustomed to carbohydrates again, you need to keep the fats significantly low.
A Keto diet may be alluring to you due to the long list of benefits it has. This is true. But hold your horses, fellas! A Keto diet may not bring fruitful results for everyone. Instead, following a keto diet plan can bring some unwanted consequences for some people. There are some people who should not do the keto diet. It is because it may be risky for their health and may worsen it. Let us delve into details to know who should not be on keto.
If you are suffering from any type of liver problem, you better stay away from following, ANY kind of keto diet plan. Things can become pretty intense and suffer more liver problems on keto. Studies show that the risk of non-alcoholic fatty liver disease (NAFLD) is increased among those who follow the keto meal plan. As per today, there is no proven medical therapy for the disease. Hence, it is better to not adopt a ketogenic lifestyle to avoid the liver problems keto diet brings.
Keto diet kidney problems are not very common. Very few people may get kidney problems on keto but the odds are still there. It increases the chances of getting kidney stones on a keto diet if you are already suffering from any kind of kidney problem. You may have to follow a specific diet plan prescribed by your doctor if you have kidney stones that may not match with your keto meal plan. If you still follow the keto diet plan, calcium and uric acid levels increase. Your urine becomes more acidic increasing the risk of getting kidney stones.
The main problem with following a keto diet plan is that it does not let the body to properly use insulin. In this way, blood sugar levels are not properly controlled. Low blood sugar on keto leads to insulin resistance. It is a condition where cells do not normally respond to insulin. Subsequently, glucose cannot easily get into the blood. Eventually, it may result in type 2 diabetes. If someone is already diabetic, the risk for them is even more. That is why diabetic patients are one of those who should not go on the keto diet.
Does the keto diet cause heart problems? This question has been asked by a lot of students. The Keto diet includes unsaturated fats that are known. What’s not famously known is saturated fats are also included in keto meal plans which is considered a bad fat. Saturated fats can raise the high-density lipoprotein (HDL) along with low-density lipoprotein (LDL). LDL is renowned as bad cholesterol because it can build-up cholesterol in your arteries that can lead to myocardial infarction (aka heart attack). Therefore, a keto diet for heart patients may not be suitable.
We have enlisted 4 types of people who should not go on the keto diet. But does not necessarily mean that it is healthy for everyone to follow a keto diet plan. It is always a better idea to consult your doctor before putting your body in the state of ketosis.
A low-carb keto diet may seem hard to follow. The diet requires you to restrict the intake of carbs to 20-50g a day in order to induce ketosis. Fats and protein-rich keto are required to consume on a keto diet. The nutritional breakdown of keto meals is:
The low percentage of carbs means cutting food items from your diet that are rich in carbohydrates. This is what feels like a difficult thing to follow considering how the yummiest of the foods are mostly carbs. People generally assume that a ketogenic diet implies saying no to all the tasty foods. But this is not true. You can still enjoy a whole bunch of scrumptious foods on a low-carb keto diet. Here’s is a yummy keto diet food list for you to relish on your diet:
It is from fats that you take most of your calories while on a keto diet. Fats being the prime source of energy have to be consumed more than any other nutrients. Fat-rich keto foods also help reduce cravings and relieve hunger pangs. By time, it is because of the higher fat consumption that you start eating less thereby shedding pounds. You can go full-fate and still lose weight. Interesting, right? Well, that is how the keto diet works. Although you can devour on fat-rich foods without fearing to gain weight, be careful of the ratio of unsaturated to saturated fats. Prefer consuming more unsaturated foods than saturated fats. Given below are keto food sources of fat to relish on a keto diet:
Protein accounts for 20-25% of the calories you take from keto food. After fats, it forms the second important nutrient of a ketogenic diet. Be careful with neither to consume too much of protein nor less than recommended. Because you will end up sabotaging your keto diet. Eating less can lower your muscle mass, whereas eating more can affect kidneys. Make your keto diet plan so you take only 20-25% of calories from high-fat protein food sources. The good keto-friendly protein food sources are:
The intake of carbohydrates has to be strictly low to reach ketosis. By reducing the intake of carbs, you make stored fats the main fuel source of your body. This is what results in ketosis. In order to maintain that, you need to consume low carb meals. Consume low carb fruits and low carb vegetables to bring your body to ketone burning state. Mentioned below are some of the good low carb keto diet foods to get you 5-10% of daily calories intake from:
Although the keto diet can prove resourceful, you still need to stay a bit vigilant. Nothing in this world is perfect. The same is the case with the ketogenic diet. The keto diet contains a lot of side effects. Some are minor, while others can be deadly.
A lot of people complain that they stay thirsty on keto. This happens when your kidneys hold high amounts of water due to high insulin levels. When your insulin levels drop, the kidneys release the stored water. This makes an individual keto thirsty. To avoid being thirsty on keto, drink high amounts of water-Duh!
When one adopts the keto diet, your cortisol levels get affected. This happens due to the limiting of carbohydrate consumption. This increases the starvation in the body. So, to increase the energy levels, the body releases various stress hormones. You can also call them cortisol stress.
Many people believe that no matter what they do, they are always hungry on keto. This happens due to less fiber intake during the keto diet. You can avoid being hungry on a keto diet by eating fiber-rich meals. For instance, the food sauerkraut is rich in fiber, while it is very low on carbs.
Although the keto diet can stir excitement, you still need to keep everything in check. If you do not monitor your water intake, you can go through the dehydration keto diet. When your body switches to the state of ketosis, it burns fats more frequently. While the burning of carbohydrates gets low. Due to this, your body produces ketones.
If your body does not pass the ketones through frequent and increased urination, dehydration on keto can occur. Keto diet dehydration can lead to a lot of problems. Such as headaches, fatigue, flu, and dry mouth. Thus, it is important to drink high amounts of water.
Many people report tiredness and a sickly feeling when they start the ketogenic diet. This happens when you suddenly switch to the state of ketosis. Your body has to adapt to protein and fats. While there is a very less intake of carbohydrates. In this sudden change, your body has to find a new way to get the energy you need.
This is a difficult and tiring process. Due to this, you can suffer from keto fatigue. If one is suffering from keto diet fatigue, an individual might be vulnerable to accidents, reduced productivity.
When you switch to the keto diet, the sudden change in your body state can upset your stomach. Due to this, one can suffer from keto diet nausea. The low carb diet nausea is an unrest in your stomach before vomiting. Eating too much fat or protein will force your digestive enzymes to pick up the pace. When the digestive enzymes cannot keep up, keto nausea may occur. Many keto diet meals contain proteins. Proteins are not easy for a stomach to digest. Thus, make sure to check the amount of protein you consume.