The Keto Diet: Is it For You?
With the cultural craze over this diet, it’s an understatement to say that the ketogenic diet is only popular. The hundreds of thousands of searches, studies, and stories of achievement every month are published as a constant reminder of the success this diet has accomplished, and the popularity it has gained among celebrities and athletes. Dr. Atkins, the cardiologist first announced his ‘controlled carb approach’ with the Atkins diet to treat his heart patients from obesity and its related health concerns, and likewise, the ketogenic diet was introduced originally to treat epilepsy back in the 1920s. While Atkins and keto diets are both medical diets and similar in the induction phase (both depending on getting your body into ketosis); the keto diet differs in the requirement that you stay in ketosis throughout the whole diet.
Right here we will discuss the ketogenic diet and whether it will work for you or not.
What Is The Keto Diet?
By now you probably know all about the high-fat, low-carbohydrate diet who depend on putting your body in ketosis which is a metabolic state where literally your body turns into a fat burning machine. The essence of this diet is limiting your carbs to be less than 5% of your daily intake of calories or a maximum of 50 grams per day; not just bad carbs like cupcakes or fries, any type of high carbs even if found in fruits and veggies is restricted on this diet. While normal bodies depend on glucose for energy, this diet depends on starving your body from carbs to force it to turn to ketones instead for energy.
Some keto-friendly food examples: oils like olive, almond, or coconut oil; hard and cream cheese; non-starchy veggies like spinach, Brussels sprouts, and broccoli; nuts like pecan or macadamia; and meat. If you are a seafood lover, you are in luck. This diet can solely depend on seafood as they are very low on carbs such as shrimps, clams, mussels, oysters, and squid.
Who Should Follow This Diet?
For people who are looking to slim down in a fast way for a wedding, an event, or just for their summer bodies; this diet can be perfect. Cutting out carbs dramatically in a sudden way will make you lose a few pounds quickly in the first week, but it’s all water weight as carbs usually hold water in your body and cause water retention. The ketogenic diet is known to curb your appetite, speed your metabolism like crazy, help you save and increase your muscle mass, and it keeps some dangerous diseases at bay. For people who suffer from obesity, this diet can be the perfect start to their weight-loss journey as the quick results will encourage them to keep going. This diet can lower the risk for many diseases that obesity cause like heart disease due to the decrease in cholesterol, diabetes, cancer, and arthritis as it reduces inflammation. The diet is even proved to be effective in reversing some of the diseases like prediabetes as it stabilizes insulin level and lower blood sugar levels. Other studies proved the diet’s effectiveness in treating type 2 diabetes up to 60% in the patients who tried the ketogenic diet in this study.
Women who suffer from polycystic ovary syndrome (PCOS) usually maintain their symptoms of weight gain and infertility with some alteration to their lifestyle and medications. Studies proved that the keto diet has been so beneficial to women to naturally reverse PCOS, especially in insulin-resistant patients. Following the ketogenic diet has proved its effectiveness in treating obesity and in some cases, infertility that women with PCOS suffer from.
Who Shouldn’t Follow This Diet? And Other Health Concerns
While we all heard about the ketogenic diet, few remain unaware of the keto flu that usually occurs to dieters at the early stages of this diet. Transitioning phase often includes some side effects until your body gets used to ketosis; these side effects usually include fatigue, dizziness, constipation, headache, bad mood, nausea, and brain fog or lack of concentration. The keto flu symptoms can be ignored when compared to the awaited results, however, some people can’t risk getting the keto flu due to their busy schedules of school, jobs, or their workout routines.
Keto dieters who make the wrong food choices of mainly depending on red meat or fats and not consuming enough veggies or whole fruits can risk getting some serious diseases due to their poor eating habits. Nutrient deficiency, liver problems, and kidney problems are all possible when you follow the ketogenic diet depending on your medical history, body, and metabolism, so the important thing before following any kind of diet out there is to seek a professional medical opinion.
While keto can have some wonderful effects on people who suffer from morbid obesity or diabetes, it can be fatal to some other people. The keto diet can trigger an eating disorder, especially for those who are recovering or had a history with disordered eating in the first place. Restricting your food choices and taking care of your eating habits can easily turn some people obsessive. Bulimic people and those who suffer or used to suffer from anorexia nervosa should never even think about this diet as it can be dangerous.
Some Other Concerns
There are some concerns that are nearly mentioned some keto dieters may experience such as the low libido, or the funky breath when they start transitioning to this diet. The ketogenic diet can also affect your mental health poorly depending on who you are as a person, and the chemical balance in your brain. There are different types of keto that can be followed to manage its risks and concerns or even to avoid the keto flu entirely like cyclical, targeted, and dirty keto diets. Before you decide on whether to follow this diet or not, you need to make sure you have done an extensive search on everything that comes with this diet. Also, don’t forget to book a nutrition counseling session to make sure you are choosing what’s right for you and your body.