All You Need To Know About The Keto Diet
Updated: Oct 6, 2019
The internet has been buzzing for quite some time about weight loss and diets that you can use to get in shape. People from all walks of life have been trying the latest hacks, diets pills, exercises, you name it! One diet, in particular, seems to be growing in popularity on a daily basis. Let me introduce you to the Keto diet. By now, you have probably seen the ads, heard about it from a friend, or this is your very first introduction. Whatever the case, everyone seems to be trying it out. Quite a few success stories can be seen on Social Media and other areas online. Let's take a look at what all the fuss is about.
What is a Keto diet?
The Ketogenic diet or Keto diet is a high fat, low carb diet that was primarily used to treat epilepsy in children.
Even though the Keto diet was created to treat epilepsy in children, it has been used to do so much more. Apparently, it also has the potential to facilitate weight loss in individuals suffering from obesity. It is primarily focused on burning fat for energy, as opposed to other low carb diets that use protein for energy.
How does the Keto diet work?
The Keto diet works by increasing the production of Ketone bodies. According to MedicineNet Ketone bodies are "chemicals that the body makes when there is not enough insulin in the blood, and it must break down fat instead of the sugar glucose for energy."
This causes the body to enter a state known as Ketosis.
Typical Keto diet food list
According to Harvard Health Publishing, the Keto diet involves
- the use of saturated fats.
- Proteins (especially those high in fat) in significant quantities.
-Small portions of Vegetables and Fruits that are low in carbs.
The Keto diet is widely used for weight loss. When the body reaches the state of Ketosis, it becomes an efficient fat burning machine.
Here's a list of some of the foods to avoid on Keto
Some Fruits- fruits are high in carbs so it will have a negative effect on Ketone body production. You can however eat certain berries.
Alcohol- alcohol is also high in carbs so it will have a negative effect on Ketone body production.
Grains- Try to avoid wheat-based products as these also have a high level of carbs.
Foods that have low level of fats- These foods are likely to have very high levels of sugars as a result they should be avoided while on Keto.
Ground provisions- High in carbs and the aim is to reduce your carb intake eg. Potatoes
List of some foods that you can eat while on Keto:
If you are strapped for cash it is possible to do the Keto diet on a budget because it includes everyday foods. All these foods have a high fat content and they facilitate the process of Ketosis.
Meats that are high in fat
Butter and cheese
There are multiple Keto diet recipes, plans and studies online if you are interested in learning more about the diet.
One popular snack that you might find is the fat bomb. This is quite an interesting name for a snack and I bet you can already tell how it got its name.
What are fat bombs?
Fat bombs may be described as small treats that have a really high fat content but are really low in carbs. They are very popular among Keto users as they can be used to curb cravings.
Risks associated with the Keto diet
Based on Harvard Health Publishing, getting the body to produce high amounts of Ketone bodies can be dangerous. There is possibility of developing kidney and liver problems as well as other issues.
There are also some side effects associated with the Keto diet. Here are a few of them:
Keto flu(hyperlink)- Your body will need some time to adjust to the change in your diet. As a result, you may suffer from nausea, weakness and other symptoms during that period.
Diarrhea- This is a well-known side effect of the Keto diet. It usually passes within a few weeks as soon as the body adjusts to the change.
Fruity smelling breath and urine.
The Keto diet has found favor with many people who have struggled with their weight for years. Nevertheless, before you decide to try out this diet ensure that you are healthy enough and do the relevant research to identify whether or not the Keto diet is right for you.
"Don't let the fear of losing be greater than the excitement of winning."- Robert Kiyosaki