Is the keto diet right for you?

Are you interested in losing weight? Are you tired of diets that advocate a low or no-fat and high-fat meats you crave? You might consider going on a keto diet, the new kid on the block. Supported by many celebrities including Halle Berry, LeBron James and Kim Kardashian among others, keto diet has been the subject of much debate among nutritionists and doctors. Are you wondering if the keto diet is safe and appropriate for you?

What ketogenic diet anyway?

You should be aware that the body uses sugar in the form of glycogen to function. Keto diet is very limited sugar force your body to use fat as fuel instead of sugar, because they do not get enough sugar. When the body is not getting enough sugar for fuel, be forced to change the grease available in ketones are used by the body as fuel - hence the term ketogenic.

This diet is a high-fat diet with moderate amounts of protein. Depending on your carbohydrate intake the body reaches a state of ketosis in less than a week and stay there. As the fat is used as a sugar substitute for fuel in the body, a dramatic weight loss without calorie restriction should.

Keto diet is the way you should aim to get 60-75% of daily calories from fat, 15-30% from protein, and only 5-10% of carbohydrates. This usually means that you can eat only 20-50 grams of carbohydrates a day.

What can you eat this diet?

high-fat diet is a diet that is somewhat similar to Atkins. However, there is a greater emphasis on fat, usually 'good' fats. At the keto diet you can have

Olive oil
Coconut oil
nut oil
Butter
Ghee
grass fed beef
Chicken
Fish
other meats
full-fat cheese
Egg
Cream
green leafy
Non-starchy vegetables
Crazy
Seed
You can also get a wide variety of snacks that are intended for followers keto. As you can see from this list, fruits restricted. You can have low-sugar fruit in a limited number (mostly fruit), but will have to sacrifice your favorite fruits because these are all sweet and / or flour.

This diet does not include any item, starchy vegetables such as potatoes (and all tubers), no sugar or sweets, no bread and cakes, no beans and lentils, no pasta, no pizza and burgers and very little alcohol , It also means no coffee with milk or tea with milk - in fact, no milk and ice cream and milk-based desserts.

Many of these have workarounds that you can get a carbohydrate-free pasta and pizza, you can have brown rice cauliflower and now there are even restaurants that cater to lovers of keto.

What are the benefits of the keto diet?

If you are wondering if this diet is safe, supporters and people who have achieved their weight loss goals will definitely agree that it is safe. Among the benefits of the keto diet you can expect:

Losing weight
Reduced or no sugar spikes
control appetite
Effects controlling seizures
Normalize blood pressure in patients with high blood pressure
reduce migraine attacks
Type 2 diabetes patients this diet may reduce their drug
Some of the benefits to people suffering from cancer
Apart from the first four, there is no sufficient evidence to support the effectiveness or for other diseases as much more research is needed over the long term.

Are there any side effects of this diet?

When you initially start keto diet, you could be suffering from what is known as keto flu. These symptoms may not occur in all people and usually start a few days after being on the diet, when your body is in a state of ketosis. Some side effects are:

Nauseous
Cramping and abdominal pain
Headache
Gag
Diarrhea and / or constipation
Muscle cramp
Dizziness and poor concentration
Insomnia
Carbohydrate and sugar cravings
It could take up to a week to subside as your body get used to the new diet. You can also suffer from other problems when you start the keto diet - you may find that you have increased urination, so it is important to keep yourself hydrated. You also may suffer keto smell when your bod