Is A Ketogenic Diet The Ultimate Weight Loss Solution?

Losing 12 kgs in a month without the smell of cauliflower overflowing the kitchen every single day. It is the dream of most people who go on a diet, and an experience that one can aspire after seeing celebrities like Halle Berry, Jennifer Lopez, Kim Kardashian and Adriana Lima who share the wonders of their prevailing Keto diet. The response of this trend has been overwhelming by far. The Ketogenic Diet has been the trendiest search on Google in 2018.  It is advisable to be well informed if one tries to prove it.

What is a Keto Diet?

The ketogenic diet (or keto diet, in its abbreviated form) is a low-carbohydrate, high-fat diet that offers many health benefits. In fact, about 20 studies show that this type of diet can help you lose weight and improve health. Below, is a detailed guide about the Keto diet?

What is a ketogenic diet?

The ketogenic diet is a low-carbohydrate, high-fat diet that shares many similarities with the Atkins and low-carb diets. This diet involves reducing carbohydrates drastically and replacing them with fats. This shrinkage exposes the body to a metabolic state called ketosis. When this happens, the body becomes incredibly efficient and manages to convert all the fat into energy. It also converts fat into ketones inside the liver, which can supply more energy to the brain.

Ketogenic diets can cause reductions in blood sugar and insulin levels. This, together with the increase in ketones, provides numerous health benefits. The keto diet distributes calories in such a way that fatty foods are predominant, with between 60% and 80% of the total intake. Then there are proteins (between 20% and 25%) and carbohydrates (from 5% to 10%). Elevated intake of meat derivatives increases the cardiovascular risk and of suffering from cancer due to its content in saturated fats, cholesterol and sodium.

But it is not worth any type of fat. No bacon or rashers! The idea is that the carte du jour is healthy, preferably from fish, vegetables, and origins such as olive oil, seeds, nuts, and avocados. A massive range of Ketogenic Diet products is available on the shelves too.

The "magic dieting” of ketosis

The consequence of this distribution of nutrients is that the glycogen deposits, a molecule that is our main source of energy, are practically empty and the body is forced to look for alternative fuel. Then ketosis is produced, which is a state in which the body uses fat - of lower quality and less efficient, so you have to burn more - to achieve the energy needed by the muscles and the brain. The organism becomes an efficient machine to burn lipids, and the love handles disappear fast.

So far the dazzling headlines. Now, the fine print.

By minimizing the consumption of carbohydrates, one of the main macronutrients, the intake of vitamins, minerals, and fiber is also limited. And the intake of nutrients such as calcium, vitamin D, selenium, magnesium, zinc, and phosphorus is compromised. It is a consequence that should be taken into account since the nutrients perform functions such as maintaining healthy muscles, ensuring adequate hormonal secretion, maintaining the health of the immune system and the heart, and maintaining the proper functioning of the kidneys.

Short-term symptoms of ketosis: include constipation, headache, halitosis, muscle cramps, diarrhea, general weakness and skin rashes, and long-term health problems such as hepatic steatosis (better known as fatty liver disease), hypoproteinemia (decreased protein concentration), kidney stones and deficiencies of vitamins and minerals. Hence, many programs based on the ketogenic diet include vitamin and mineral supplements, to avoid unwanted consequences.

The Keto hullabaloo!

People mistakenly think that it's a meat diet, and that's not true. The expert at Ketogenic Diet Center says that we have no idea, because "the more protein we eat, the less likely we are to enter into a ketogenic state". However, you should know that eating fat without rhyme or reason is not the way either.

If you are going to do the ketogenic diet, do it well! For this, the experts have chosen a weekly menu that, they say, works. You will lose weight without realizing it and you will not go hungry, thanks to the correct proportion between healthy fats, proteins, and hydrates.

Foods to be avoided

Any food high in carbohydrates should be avoided. Here is a list of foods that should be reduced or eliminated in a ketogenic diet:

• Sugary foods: Soft drinks, fruit juices, smoothies, cakes, ice cream, sweets, etc.
• Cereals or starches: Products derived from wheat, rice, pasta, cereals, etc.
• Fruit: All fruits except small portions of berries, such as strawberries.
• Beans or legumes: Peas, red beans, lentils, chickpeas, etc.
• Vegetables root and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
• Dietary or low-fat products: They are usually highly processed and rich in carbohydrates.
• Condiments or sauces: Above all, those that contain sugar and saturated fats.
• Saturated fats: Limit the intake of refined oils, mayonnaise, etc.
• Alcohol: Due to their high carbohydrate content, many alcoholic beverages must be eliminated.
• Dietary foods without sugars: They are usually rich in sugar alcohols, which can affect ketone levels. These foods also tend to be highly processed.
  

Foods to eat:

You should base most of your meals around these foods:

• Meat: Red meat, rib eye, ham, sausage, bacon, chicken and turkey.
• Fatty fish: Like salmon, trout, tuna, and mackerel.
• Eggs: Look for eggs rich in omega 3 and pasteurized.
• Butter and cream: If possible, look for foods that have been fed grass.
• Cheese: Cheese not processed (cheddar, goat, creamy, blue or mozzarella).
• Nuts and seeds: Almonds, nuts, flax seeds, pumpkin seeds, chia seeds, etc.
• Healthy oils: Especially, extra virgin olive oil, coconut oil, and avocado oil.
• Avocado: Whole avocados or organic guacamole.
• Low carb vegetables: Green leafy vegetables, tomatoes, onions, and peppers, etc.
• Condiments: You can use salt, pepper, some herbs, yogurt dips, and healthy spices.
  

Ketogenic and healthy appetizers:

In case you are hungry between meals, below you will find some ketogenic and healthy appetizers:

• Fatty meat or fish
• Cheese
• A handful of nuts or seeds
• Cheese with olives
• 1 or 2 hard-boiled eggsBlack chocolate 90%
• Low carb milkshake with almond milk, cocoa powder, and nut butter
• Whole milk yogurt with nut butter and cocoa powder
• Strawberries and cream
• Celery with salsa and guacamole
• Smaller portions of leftovers from meals 

Ketogenic diets are great, but not for everyone:

• A ketogenic diet can be great for people who are overweight, diabetic or who want to improve their metabolic health.
• It may be less suitable for elite athletes or those who want to get a lot of muscle or weight.
• It will only work if you work hard and if it is constant. The results will appear in the long term.

Having said that, few things have proven Keto diet as the diet with powerful health benefits and weight loss achieved within weeks. Benefits of Ketogenic Diet aid against diabetes, cancer, epilepsy and Alzheimer's.