The ketogenic diet (or keto, for short) is a high-fat low-carb diet similar to the Atkins diet. The keto diet has gained popularity over the past couple of years and doesn’t appear to be fading anytime soon.
So what exactly does the keto diet entail and does it actually work?
Here’s your guide to the keto diet.
What is the Keto Diet?
The ketogenic diet is a high-fat, low-carb diet that has been touted as a way to lose weight, improve focus and improve overall health. Studies have shown numerous health benefits of a low-carb, high-fat diet including overall weight loss, lower LDL cholesterol, and improved insulin levels in both diabetic and non-diabetic individuals.
Keto diet guidelines recommend the following: 5% of your calories from carbohydrates such as vegetables and fruits; 20% of calories from non-starchy proteins such as fish, eggs, and poultry; and 75% of your calories from healthy fats such as avocados, olive oil, some cheese, and butter.
How Does the Keto Diet Help Me Lose Weight?
When you eat both fat and carbs in a meal, your body will react by utilizing the carbohydrates first and storing whatever carbohydrate and fat energy reserves for future energy needs. When we consume more calories than our body needs for energy, we gain excess weight. By restricting your carb intake through a diet like a keto diet, your body is forced to burn fat first for fuel instead of carbohydrates, a process called ketosis. Ketosis is a process that naturally happens in the body when your carbohydrate intake is very low or you’ve gone without eating for a long time. Ketosis starts to happen when the body is burning fat instead of carbohydrates for fuel and producing ketones and typically sets in after 2-4 days of a low-carb diet.
As with any change in diet, there can be some discomfort or side effects. Often the side effects of the Ketogenic diet are referred to as the “keto flu”, which many people report experiencing during the first few days of reduced carbohydrate intake. The side effect of the keto diet include:
- dry mouth
- bad breath
- difficulty focusing
Experts state, that if not followed properly, those who follow the keto diet can be at risk for inadequate fiber intake and overconsumption of fatty, processed foods. Other experts recommend that the ketogenic diet should only be followed for a brief period of time. The keto diet may not be best for athletes trying to bulk and build muscle.
So, Is the Keto Diet Safe?
While research suggests many benefits to low-carb, high-fat diets, the biggest drawback to diets like keto, Atkins, etc are that they are “one size fits all”. At Lifetime Wellness 904Thin, we realize that every individual is different and there is no one diet that works best for everyone. That’s why we customize a weight loss plan specific to your body’s needs following a specialized body scan. Along with personalized results about which proteins, vegetables, and fruits work best for your body, you’ll receive a shopping list to make meal planning easier. Interested in learning more? Give us a call today.