The keto diet was presented during the 1920’s and originated mainly as a treatment for epilepsy, anorexia and metabolic disease. This aim of this diet is to encourage the body to enter a state of ketosis where your body converts fat into energy rather than using carbohydrates, which is said to maximize weight loss through burning fat as energy.
Today, there are countless different types of keto products from powdered supplements, to pills and it seems that the popularity of this diet is rapidly growing with more and more followers insisting that the weight loss results are extreme and the benefits are plenty. However, because this diet was originally designed to treat certain medical conditions, there is much question surrounding its ability to effectively aid weight loss and the relative side effects your body may be prone to and furthermore, the effects it may have on a long term basis.
When taking into account that there are various medical advantages for this diet, such as decreasing glucose and insulin levels, improving liver function, boosting vitality and weight loss, it seems to be a revolutionary diet for a multitude of significant reasons.
This diet appears to have various positive and negative effects on the body and therefore, it is crucial to be fully aware of all the relevant aspects involved and most importantly, to consult your healthcare practitioner prior to trying this diet to ensure that it will be beneficial for your physical and mental health.
What Is The Ketogenic Diet?
When compared to most other mainstream diets, the keto diet seems to stand out for various reasons, but it is most likely mainly because this diet encourages a high fat intake whereas most diets encourage a low fat intake.
When following a ketogenic diet, it is advised to lessen your carbohydrate intake to 5% per day, roughly 75% of your daily calorie intake should be healthy fats while a your protein intake should be constricted to 20% daily.
Decreasing your carbohydrate intake will then force your body into a state of ketosis, which should take roughly 2 weeks for your body to achieve, where your body will depend on fats as a source of energy instead of carbohydrates. This process will boost weight loss because your body will be burning fats as fuel. During ketosis your body relies on ketones, which are particles produced in the liver from fats when glucose is restricted, as an alternative source of fuel.
Despite most diets suggesting a low fat intake, this diet encourages it and yet it still seems to effectively result in maximum weight loss. It seems to be a sought after quality, that this diet also has the effects of suppressing appetite unlike most low-fat diets.
How Is Keto Weight Loss Achieved?
Because this diet encourages a low carbohydrate intake along with a high protein intake, it will support weight loss through limited carbs. A low carbohydrate intake will restrict calorie intake which is essential for weight loss.
When your body enters a state of ketosis and begins to burn fat for energy, the high protein intake advised will also benefit your energy levels and stamina which will also support your ability to carry out routine exercise and so, you will not only be boosting weight loss as your body burns fat for energy but weight loss will also be maximized from increased energy levels that will enable you to exercise.
In addition to this, this diet also works by suppressing your appetite, which is likely due to the high fat intake. This great aspect will have you feeling full throughout the day which will therefore, have you eat less and burn more fat. Furthermore, other weight loss benefits can be due to the keto diet’s ability to improve insulin levels which can help boost energy and digestion.
What Do The Best Keto Supplements Contain?
Ketone supplements and keto diet pills can optimize weight loss and help to maintain your health when following this diet. There are various options available on the market and the choice between powder supplements or diet pills can easily be established when taking a few important aspects into account. These supplements and diet pills work by helping your body achieve ketosis faster and also by supporting your health while following this diet. When choosing the right supplement for you, there are a few aspects that you should consider to ensure that you have made the right choice. As with any health supplement, it is important that you initially consult your healthcare practitioner to ensure that the supplement meets all your nutritional requirements among other health precautions.
- Make sure that the ingredients have been clinically proven and have the same properties as exogenous ketones. The ketones should be derived from Beta-Hydroxybutyrate (BHB) and in addition to this, it should contain roughly 2000 mg of BHB ketones.
- An effective ketone supplement should also contain at least 4 ketone salts such as calcium, sodium, magnesium and potassium.
- It is also important that it contains Medium-Chain Triglyceride (MCT) oil to maintain your blood sugar levels and boost the production of ketone bodies.
- Bioperine is another important ingredient in effective ketone supplements because it will speed up ketosis for your body.
Ways To Use The Keto Diet To Achieve Keto Weight Loss
- Find a ketogenic eating plan that contains foods you enjoy, it is important to initially establish a specific keto diet that suits your existing food preferences.
- Track your progress by taking photographs before you have begun your chosen keto eating plan and continue to take photographs and also by logging your weight on a regular basis. This is the best way to ensure that the diet is actually working for you.
- Some nutrients will be lost while following this diet and therefore, you should replace these nutrients such as magnesium and electrolytes to be sure you maintain general health. You could try using vitamin and mineral supplements.
- Consider keto supplements or keto diet pills which can help your body to enter a state of ketosis faster and also support your general health while following this diet.
- Restrict your carbohydrate intake to 5% per day and ensure that your daily calorie does not exceed 75% fats and 20% protein.
- Enjoy healthy high fat snacks such as nuts to ensure you are not hungry throughout the day.
- Opt for organic foods and make sure that you consume foods that are high in natural fats such as avocados.
- Incorporate an exercise routine that compliments the keto diet and be consistent to optimize weight loss and improve vitality.
Why You Should Try The Keto Diet
Considering that this diet can not only maximize weight loss, offer a variety of health benefits and suppress appetite, if other diets seem daunting and hard to follow due to the general effects of most diets such as hunger and lack of energy, then this diet may be one you should consider.
Because this diet allows snacking and encourages a high intake of natural fats, it seems to be more suitable for those who struggle with food cravings which seems to be one of the main reasons it is so appealing. However, it may not be for everyone considering that you will need to restrict your carbs which may be a difficult sacrifice for some and in such cases, a low fat diet would most likely be a better option. This diet would also be suitable for those who aim to build muscle more effectively while dieting because of the high protein intake and also because this diet will boost vitality and energy levels to aid muscle building exercise routines.
This diet is not really suitable for vegetarian as you will need to consume a large amount of protein through meats, eggs, fish and dairy and vegetarians may struggle to substitute these foods, although, it is not impossible.
The Disadvantages Of The Keto Diet
May Not Be Suitable Long-Term
It seems that the main disadvantage of the keto diet is that it may not be entirely suitable to follow on a long term basis. There is still no definitive research on this subject. This could be worrying because if you can only follow this diet on a short term basis to maintain desirable physical health, you may end up gaining weight again when you start enjoying carbs again and consuming other foods. However, you could opt in and out of this diet, according to some research, to maintain your body’s nutritional needs.
Keto Flu
This unfortunate side effect can be a concern and it seems to be fairly common to experience when your body initially enters a state of ketosis. The symptoms for keto flu include possible brain fog, nausea, fatigue, headaches, dehydration and irritability, although, it seems that the symptoms of keto flu can vary from person to person. Research suggests that symptoms should last roughly a week before your body can adjust and there are, fortunately, a few options for treating these symptoms such as ensuring that you stay hydrated and consuming extra magnesium through foods or supplements.
Kidney Stones
Because your body’s hydration levels and electrolytes will be lessened through this diet, you could end up with kidney stones, although, this is not common and it can be avoided by ensuring that you stay hydrated throughout the day and that you replace lost electrolytes. Your body will need extra magnesium, calcium, sodium and potassium as well to maintain health as a lack thereof could lead to various health conditions such as muscle issues, sporadic heartbeat, exhaustion and reduced brain functions.
Bad Breath
One of the unfortunate side effects of the keto diet is an off-putting breath. It seems that this side effect should last roughly a week and is said to cause an almost rotten scented breath which is accompanied by a metallic taste in the mouth after your body has entered a state of ketosis.
Frequent Urination
After a couple of days of following this diet, your body will burn extra stored glucose in your liver and muscles and as your carbohydrate intake and stored glucose lessens, your kidneys will begin to remove excess water and cause frequent urination.
Conclusion
When weighing up all the pros and cons of the keto diet, it is no wonder it is an increasing popular dieting option because it has far more benefits than it does downfalls. The fact that this diet seems to mainly stand out by allowing snacking in the day and encouraging a high fat intake is likely the main reasons that it seems so appealing because most diets advise that you avoid this!
Not only can this diet suppress your appetite which will help control food cravings and have you feeling fuller than any other mainstream diet, but it also seems to improve your mood and energy levels, unlike other low carb diets that seem to negatively affect energy levels. This diet is not only beneficial for weight loss, but also for a variety of health conditions such as epilepsy, anorexia and metabolic disorders.
The few downfalls involved such as keto flu and bad breath appear to only be temporary which is pleasing, and, fortunately, there are methods of treating the symptoms. The fact that it is not a long term eating plan is also not a very concerning factor because some research suggests that you could choose to opt in and out of the diet to maintain your physical health and ensure that the weight you lose, stays off. It is no surprise that the keto diet is rapidly growing in popularity and the wide variety of keto supplements available to aid this diet make it even easier to follow this enticing weight loss plan.