When it comes to weight loss diets, high-protein, low carbohydrate grab widespread attention. The keto diet also referred to as a ketogenic diet, stands out in this position. It is not easy arriving at a true ketogenic diet. Unlike other rich-in-carb diets that focus on proteins, keto plans mainly focus on body fats. Fats supply 90 percent of the body calorie intake. That is why they are not recommended when experimenting.
Keto diets are commonly used on children suffering from epileptic seizures. Recently it has become popular among weight loss experts. Despite the limited amount of study, it has shown positive results for those who use it in the short-term.
How does the keto diet work?
The ketogenic diet strives to force the body into using an alternate fuel. Instead of relying solely on glucose derived from carbs, the keto diet will utilize ketones, which are a fuel produced from the liver that burns body fat. Burning fat is an ideal way to lose weight. It was not easy to get the body liver to switch to ketone production. It will have to detect a deprivation in body carbohydrates. Anything fewer than 20 to 50 grams of carbs to be precise, have in mind that a medium-sized banana will only produce 27 grams of carbs. Within a few days, you will be able to achieve a state of ketosis. Consuming too many proteins interferes with the production of ketosis.
Look at what you eat
Keto diets have a high-fat requirement that forces its followers to consume fat in every meal. A daily 2000 calorie intake an be equated to 165 grams of fat, 75 grams of protein and 40 grams of carbs. Healthy unsaturated fats rely on a keto diet such as walnuts, almond, avocado, olive oil, and tofu. Saturated fats such as palm and coconut oil, butter, and lard should be consumed in high amounts,
Protein forms part of the keto diet. The protein does not discriminate between lean protein and those foods rich in saturated fats. For instance, pork, beef, and bacon.
When it comes to fruits and veggies, the foods rich n carbs have certain fruits and berries in small portions. Vegetables are mainly restricted to leafy greens. Chopped broccoli delivers roughly six carbs.
Risks associated with keto
Among the top risks associated with keto are saturated fats. Saturated fats should not be more than 7 percent of your calorie intake daily. If unchecked, you will be exposing yourself to heart disease. Keto diets are associated with an increase in bad LDL cholesterol. Other potential risks are:
Deficiency in nutrients. If you do not maintain a regular intake of veggies, fruits, and grains you may face a lack of micronutrients such as magnesium, selenium, phosphorous and vitamin B.
Liver problems – With lots of fat to metabolize, your diet can worsen existing liver conditions.
Kidney problems – The kidney is a primary source of protein metabolism. Keto diets can overload the kidney affecting its work. The recommended protein intake is 46 grams for women and 56 grams for men.
Constipation – Keto diets are low in fibrous foods, particularly legumes and grains.
Mood swings – The brain needs a lot of sugar from healthy carbs to properly function. Low-carb diets bring about confusion and irritability. These add up your exposure to risk. In that case its advisable to consult a ketogenic expert for advice.