Keto Diet or Ketogenic Diet has been gaining popularity for fitness buffs in the last few years. A lot of people claim to actually lose a considerable amount of weight by trying out this diet.
WHAT TO EAT?
Keto diet prescribes you to eat 70-80% fat, 20% protein, and 5 percent carbohydrate.
A typical Keto plate may include a generous serving of sizzling ham, cheese, and eggs for breakfast; bacon, mozzarella, tomatoes and olives for lunch; smoked salmon, spinach, mayo and lime for dinner.
HOW DOES IT WORK?
“Keto” in the ketogenic diet comes from the word “ketones”. These are chemicals produced in the liver when you don’t have enough insulin in your body to turn sugar into energy. In other words, because the keto diet controls the body’s carbohydrates intake, the body produces an alternative fuel source that uses fat instead. The liver converts fat into ketones and sends it to the bloodstream.
Ketogenic diet basically makes the body run on an alternative fuel supply using fat. As access to the body’s fat fats become easier, they burn off easily. This switch in the body’s fuel supply burns fat 24-7.
KETO DIET BENEFITS
Weight loss is an obvious benefit of the Keto Diet but some claim other benefits as well such as appetite suppressant, increase in muscle mass and improvement in blood pressure.
A WORD OF PRECAUTION
Although the keto diet promises some benefits, there are some conditions where this kind of diet can be reconsidered.
If you take medications for diabetes such as insulin, for example, you may need to check your blood sugar more frequently as the keto diet has direct effects on the body’s insulin levels.
If you have high blood pressure, you may also reconsider the effects of the keto diet on your medication. Because some claim that the Keto diet has been effective in lowering and normalizing blood pressure, it may have side effects with your existing medications that lower blood pressure. Side effects can happen such as dizziness, weakness, and headaches.
Breastfeeding moms also need to take precautions as it is important to get enough nutrients while breastfeeding. A strict low-carb diet is not advisable for breastfeeding moms because they need ample energy source to be able to feed their baby.
A Harvard study also lists numerous risks from a Keto Diet. This includes nutrient deficiency, liver problems, kidney problems, constipation, fuzzy thinking and mood swings.
Before starting on a diet—not just the keto diet—it is advisable to first talk to a doctor or dietician to minimize the risks and maximize benefits.