It’s a diet that’s really effective in weight loss and is a good diet for those that are currently severely obese. There’re also cases of the diet being really effective in dealing with type two diabetes, as many followers of this diet have been able to put the disease in remission, however, more evidence is needed on this front to determine it’s viability in combating diabetes.
How does it work?
The way the diet works is pretty simple. By drastically reducing carbohydrates and replacing them with fat, your body is put in a metabolic state called ketosis. Being in this state makes your body really good at burning fat for energy, and this type of diet is also great at reducing blood sugar and insulin levels.
There are various forms of the Ketogenic diet. However, they all follow the main basic principle: fewer carbs and more fat. There is the Standard ketogenic diet, which can be broken down as 75% fat, 20% protein, and 5% carbs; High-protein ketogenic diet, which has a 15% increase in protein and a corresponding decrease in fat consumption; Cyclical ketogenic diet, which allows you to have two days a week of eating more carbs; and Targeted ketogenic diet, that allows you to add carbs around a workout.
When on a Ketogenic diet, there is only a certain amount of food you are permitted to eat. This includes meat, particularly red meat, and pork, as well as fatty varieties of fish like salmon, tuna, and mackerel. Eggs are good to have, as well as cheese like cheddar and mozzarella. Avocados are also very worthwhile food to eat on this diet, as there are lots of health benefits when it comes to consuming avocados.
It may sound strange, due to other diets’ encouragement of high fruit and vegetable consumption, but for the Keto diet, it’s critical that you avoid all fruit and root vegetables such as potatoes, carrots, and parsnips. Sugary food is also a no-go, as sugar is just a form of carbohydrates, which also means you should avoid wheat-based products like pasta. It’s also important that you avoid alcohol, as due to its carb content you would turn the ketosis process off.
Is it safe?
There are negatives to this diet, however, and the main one is that for it to work, it needs to be followed strictly. If not, your body will fail to enter a ketogenic state, meaning that you’ll actually store the fats you’re eating, making you put on weight. It can also make you feel extremely tired and fatigued when you first start the diet, and could also see you get an increase of headaches and muscular pain.