Keto diet is the new way to lose weight. It is trending for the miraculous results that it shows up within days. People are now obsessed with this low carb but high-fat diet. But what do you know about it? How to know if keto diet is your thing or not?
There has been extensive research that shows weight loss to be much more effective through a high fat and low carb diet. Many diet conscious people have fully embraced this high fat keto diet and the number is increasing day by day. Let’s understand what is keto diet and what should you know about it.
What is the keto diet?
To be accurate, an average person eats around 55% carbohydrates, 30% fat, and 15% protein in routine. When you make up your mind to follow the keto diet, you increase your fat intake and decrease your carbs intake.
Roughly you eat 80% of the fat, 15% protein and 5-15% carbohydrates. If you are following a 1500 calorie diet, it makes 19-20 grams fat per day. This amount is even less than one normal size apple’s carbs, so you know how low you are going on carbs.
Keto diet uses this carb restriction to make your body use its stored fat first. When you are eating low carbs, your body will start to burn the already stored fat in adipose tissues. This process will be much faster and you will be high on energy. This state of the body is known as “ketosis”.
Is the keto diet helpful for weight loss?
One common question on the keto diet is, are we really losing weight through keto diet or it is making us healthier? The research study proves that people are able to lose weight with a keto diet. Don’t worry about the efficacy of keto diet in weight loss because it surely works if you are doing it properly.
What should you know before starting the keto diet?
There are limited information and data available on a keto diet. It is better to self-educate yourself before starting a keto diet. In this way, you will be able to evaluate the potential risks if any. Following are some basic things that you MUST understand before starting keto.
1- keto diet meals are restrictive like all other diet meals
if someone told you that you can eat anything at any time in keto, that is wrong. Keto diet is restrictive like all other diet plans. The keto doers only eat meat, healthy fats, and non-starchy vegetables like leafy greens
- Best keto foods: fats (olive oil, butter, MCT oil, avocado oil), proteins (chicken, beef, fish, eggs), non-starchy veggies( broccoli, cabbage, cauliflower, Brussels sprouts, cucumbers)
- Foods that you may eat: full fat dairy (cheese, soy milk, yogurt), medium starchy veggies (carrots, peas, beets), Legumes (beans, lentils, peanuts), nuts and seeds (almonds, pumpkin seeds, sunflower seeds, cashew nuts, walnuts), fruits (berries, melons)
- Worst keto foods: sugar (honey, maple syrup, sweeteners), flour (bread, pasta), rice, processed foods
It all needs careful planning on what you can eat and how much you can eat in keto. The experts say that only with careful planning you can fulfill all your nutritional requirement from keto diet and lose weight meanwhile.
2- long-term effects of keto are not clear
There is no such thing as permanent weight loss. Using a trick of losing weight like keto diet may not help you in the long run. Whenever you will start eating again, you will gain weight. The only way to maintain your weight after losing it once is by consuming calculative calories.
- you may experience “keto flu”
when you are following anything that tricks the body for anything, it may bring some side effects too. In case of a keto diet, you must know that carbohydrates hold fluids in your body. When you cut it, this extra water has to extracted through urine.
That’s why you have to make your body hydrated while on keto. It will prevent you from constipation and keto flu, which sometimes brings a headache, fatigue, and pain as a result of the loss of electrolytes.
- The keto diet may or may not work for everyone
Keto is not a diet plan that everyone can follow. It is a lifestyle which emphasizes you to eat fat way more than carbs. The choice of food, the quantity of food and routine is set by the user as per his body type. That is why the effects of keto may not be the same for everyone.
Some people are able to shed weight like anything within a few days of keto. But others find it hard. Only making small adjustments in calorie count and choice of food can reduce this difference. That’s is why you need to consult an expert or dietician before starting a keto diet.