The Truth About The Keto Diet
The Keto Diet is racking up rave reviews from many who have tried it (and stuck with it). It’s touted as the ultimate solution to weight loss without sacrificing many of the foods that most diets make you go without.
But does “going Keto” live up to the hype or is it just another diet fad that’s sure to fade when something new comes along?
This blog post dishes all the details you need to know to make an informed decision for your health.
What is the Keto Diet?
The Ketogenic Diet focuses on a low-carb, high-fat eating plan. It originated as a way for epilepsy patients to reduce seizures, but its additional benefits are now being explored as a weight loss solution.
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The premise is that limiting caloric intake from carbs will force the body to produce ketones in the liver, which is used by the body for energy.
Common keto foods include eggs, full-fat cheese, meat and meat alternatives, butter, almonds, and vegetables. The goal is to get 70-80% of your calories from fat to hit a state of ketosis, where your body is continually burning fat for energy.
However, ketosis isn’t possible if you’re consuming the same amount of calories each day as you were before you started keto. You’ll also need to restrict caloric intake before you’re able to achieve the full results.
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Benefits
Keto isn’t an easy diet to stick to, but those that do experience significant weight loss quickly. Many followers report losing as much as 10 pounds in just two weeks!
But weight loss is only the beginning.
Many users claim it’s helped them to reduce hunger and cravings, helping them to cut back on their calories without sacrifice. Keto has also been shown to improve blood sugar levels, improve good cholesterol, lower triglycerides, and help with blood pressure.
Risks
Keto might be able to help with weight loss, blood sugar control, and staving off hunger. But truth be told, it’s not the right diet for everyone.
Relying on a diet with high animal fat content can quickly change the biodiversity in your gut, which could negatively impact digestion and immune health.
Changes in your gut microbiota don’t just appear on the scale but could have lasting effects on your health in the future.
In addition, eliminating certain foods like fruits, legumes, and grains could lead to nutritional deficiencies. As a result, you could experience kidney stones, hyperthyroidism, constipation, or decreased bone mineral density, among other issues.
Bottom Line: Keto or Bust?
The results that thousands of people have seen with the Keto Diet are hard to ignore. When followed properly, the plan can help you to lose weight and feel better in the process.
But like any diet, it’s not without its risks or hardships. Your best bet is to partner with a doctor or nutritionist that can help you weigh the benefits and risks with your unique health profile in mind.
If you want to explore other effective diet options, check out the OMAD diet on our blog!
I found it interesting how you mentioned how keto diets can help reduce the frequency of your hunger pangs and can also reduce your cravings for bad foods and drinks. My wife used to be a ravaging alcoholic and she still feels cravings to this day. She would be converted to the keto diet if she didn’t have to give up her favorite snack- chocolate. Because I want her to beat her alcoholism once and for all, I will keep this in mind as we search for a chocolate exogenous ketone supplement that can help her stick to her diet!
I had no idea that people who stick to a keto diet can lose a significant amount of weight quickly. I have been trying to lose weight for a long time now but nothing seems to be working, and I have been thinking about trying a keto diet. After learning about all of the many benefits of a keto diet, I will definitely consider doing it to lose weight.
Interesting article. When you delve into the science, you discover that a low-carb keto diet does not in fact help you lose weight. You need a high-carb diet to lose weight, provided that you avoid sugary foods and processed carbs. In the first week of August 2019 I will be offering a completely free book on this subject at deliveredonline.com (the title will be: The Big Keto Weight-Loss Hoax).