Are you interested in slimming down? Are you tired of diets that advocate low or no fats and crave your high fat meats? You might well be considering going on the keto diet, the new kid on the market. Endorsed by many celebrities including Halle Berry, LeBron James and Kim Kardashian among others, the keto diet has been the subject of much debate among dietitians How much is the one shot Keto and doctors. Can you wonder if the keto diet is safe and right for you?

What is the ketogenic diet anyway?

You must remember that the body uses sugar in the form of glycogen to operate. The keto diet that is extremely restricted in sugar forces your system to use fat as fuel rather than sugar, since it will not get enough sugar. When the body will not get enough sugar for fuel, the liver is forced to show the available fat into ketones which are used by the body as fuel – hence the word ketogenic.

This diet is a fat rich diet with moderate levels of protein. Depending on your carb intake the body reaches circumstances of ketosis in under a week and stays there. As fat can be used instead of sugar for fuel in the body, the weight loss is dramatic without any supposed restriction of calories.

The keto diet is such that it you should aim to get 60-75% of your daily calorie consumption, 15-30% from protein and only 5-10% from carbohydrates. This usually means you could eat only 20-50 grams of carbs per day.

What can you eat with this diet?

The diet is a fat rich diet that is somewhat much like Atkins. However, there is greater emphasis on fats, usually ‘good’ fats. On the keto diet you might have

Olive oil
Coconut oil
Nut oils
Butter
Ghee
Grass fed beef
Chicken
Fish
Other meats
Full fat cheese
Eggs
Cream
Leafy greens
Non-starchy vegetables
Nuts
Seeds
You can also get yourself a whole range of snacks which are meant for keto followers. As you can plainly see from this list, fruits are restricted. You might have low sugar fruits in a limited quantity (mostly berries), but will have to forego your favorite fruits as these are all sweet and/or starchy.

The dietary plan includes no grains of any sort, starchy vegetables like potatoes (and all tubers), no sugar or sweets, no breads and cakes, no beans and lentils, no pasta, no pizza and burgers and very little alcohol. This means no coffee with milk or tea with milk – in fact, no milk and ice-creams and milk based desserts.

Several have workarounds as possible get carbohydrate free pasta and pizza, you might have cauliflower rice and now you can find even restaurants that cater to keto aficionados.

What are the benefits of the keto diet?

In case you are wondering if this diet is safe, its proponents and those who have achieved their weight loss goals will certainly concur that it is safe. On the list of great things about the keto diet you may expect:

Loss of weight
Reduced or no sugar spikes
Appetite control
Seizure controlling effect
Blood pressure normalizes in high blood pressure patients
Reduced attacks of migraine
Type 2 diabetes patients on this diet might be able to reduce their medications
Some benefits to those suffering from cancer
In addition to the first four, there isn’t sufficient evidence to aid its effectiveness or otherwise for other diseases as a lot more research is required on the long-term.

Are there any side-effects of this diet?

When you start the keto diet, you can suffer from what is known as keto flu. These symptoms may not occur in every people and usually take up a few days after being on the dietary plan, whenever your body is in a state of ketosis. A number of the side-effects are:

Nausea
Cramps and tummy pain
Headache
Vomiting
Diarrhea and/or constipation
Muscle cramps
Dizziness and poor concentrations
Insomnia
Carbohydrate and sugar cravings
These may take up to a week to subside as your system get used to the new diet regime. Also you can suffer from other problems when you start the keto diet – you might find which you have increased urination, so it is important to keep yourself well hydrated. You may also suffer from keto breath when your body reaches optimal ketosis and you may use a mouthwash or brush your teeth more often.