What You Need to Know About The Keto Diet

What You Need to Know About The Keto Diet

The keto diet, also known as a ketogenic diet, has become a popular type of diet that has earned so much popularity in recent days. Now, the question obviously arises, what actually is the diet? In short, it’s a dietary plan that forces your body to burn fat for energy instead of glucose and other carbohydrates from your food, such as grains, vegetables, and fruits. Continue reading to find out more about what you need to know about the keto diet.

Does the keto diet work?

My initial goal for following the keto diet was to lose weight. Moreover, the scientific evidence backing it up got me really motivated. But it’s an important point to note that there’s no guarantee that the keto diet will work for you. Another important thing to note that if you are already getting your desired result from your current diet plan, then you are better off sticking with that.

I’ve been on the keto diet for about a few months and I’ve been feeling great! Here are some of the changes I noticed myself.

I was losing unwanted weight, my concentration increased so I can focus more on my everyday tasks, I have improved and more regulated moods, my digestion improved, I can see an overall improvement to my health and well-being.

Positive Effects of Ketogenic Dieting

There is some remarkable research that shows potential advantages of a ketogenic diet such as:

It aids in weight loss and reduces inflammation and acne, reduces the risk of cancer, improved digestion, reduces the frequency of epilepsy, improves heart health and lowers blood pressure, protects brain functioning, improves health in women, and helps fight  Type 2 diabetes.

How the Keto Diet Works?

The tissues of our body use carbohydrates, fats, and glucose for energy. When the diet supplies less glucose, the body then starts to fuel itself by metabolizing fats. Ketosis is the metabolic state that occurs when our body depends solely on burning fatty acids and ketone metabolism for energy. When the body is filled with ketones, (ketones are acids that collect in the blood and urine when the body uses fat) it’s the indication that the body has started using fats for fuel.

What to Eat and Avoid on the Ketogenic Diet

So, you’ve decided to follow the keto diet. Are you ready to find out what you can eat and what not? Let’s go over some common items that are widely used.

Beverages: Avoid alcoholic drinks and cheese as they will ruin ketosis. Have raw dairies instead. Drink coffee, black tea (no sweeteners), green tea, yerba mate, etc. are your best friends.

Vegetables: Veggies can become the sneaky source of carbohydrates. Focus on those vegetables that grow above ground, leafy and green. Avoid root veggies as they come up with high carb content. Limit your intake of water chestnuts, sweet potatoes, carrots, parsnip, and all other potatoes, etc.

Fruits: Berries (blueberries, strawberries, etc) are allowed in small amounts. Avocados are great as it contains high fat and low carb. Avoid other large fruits like apples, bananas, oranges.

Oils & Fats: Load your diet with saturated and unsaturated fats like grass-fed butter, lard, ghee plus coconut oil, and fish oil. You should also reduce your intake of omega-6 fats which are found in corn, safflower, sunflower, sesame oils, and soy.

Dairy: Yogurt, ghee, sour cream, and heavy cream are good. Avoid dairy products that contain sweeteners or condensed milk and buttermilk.

Protein: Keto diet includes beef, pork, whole eggs, fermented soy products, nuts, and nut butter. Limit your intake of chicken, turkey, and farmed seafood.

Is The ketogenic Diet Safe?

Following a keto diet in the short term can be safe. However, in long term, it can cause health issues. Many people experience symptoms like a headache, dizziness, fatigue, and nausea for the first few weeks. You can end up having less intake of necessary nutrition like folate, potassium, and calcium, etc. You are also highly likely to suffer from other side effects as well. That is why the long-term keto diet is not a good idea.

There are other risks involved such as high saturated fat which is linked to heart disease and it is also associated with “LDL” or bad cholesterol which can also cause heart disease. You may be at risk for nutritional deficiencies if you are not eating a well-balanced diet consisting of vegetables, fruits, and grains. You can also be deficient in micronutrients such as magnesium, selenium, and B and C vitamins.

A keto diet has fewer carbohydrates and is rich in proteins and fats, like meats, eggs, processed meats, cheeses, fish, butter, and oils. The diet could also cause problems such as liver disease and kidney problems by making conditions worse.  If you are having mood swings or feeling confused, this could be related to the low-carb diet, as your brain needs healthy carbohydrates to function properly. A word of caution, talk to your doctor or dietitian before starting this diet or any other diets to be on the safe side.

According to research, many people use the ketogenic diet or a low carbohydrate diet to lose weight. However, the difference in weight loss when compared to other diets, like the traditional diet or the Mediterranean diet, the weight loss does not seem to last for a long time. The keto diet has been linked to improving blood sugar levels for people with type 2 diabetes but only for a short time. The long-term effects of the ketogenic diet are not known as people do not stick to the diet as they should. This can be related to the type of foods in the diet.

Wrap-up

Although the most visible benefit is weight loss, improved mood, and better mental clarity, lifetime keto eating is never recommended. That is why you are having a problem, it’s best to listen to your doctor.  The key is to ask yourself, do I really need this?  If you are having health issues and willing to try out the new diet plan, maybe you should swing it.

The diet is simple. All you need is to change your bad eating habit. If you stick with it, you are guaranteed to feel better and healthier! I would try to have a balanced diet, rich in fruits and vegetables, whole grains, lean meats, and lots of water. You cannot fail with that.

Let’s start your keto diet TODAY! Please feel free to leave a comment. You can also take a look here to find out the difference between success and failure on the keto diet.

 

 

 

 

 

 

 

 

 

 

Please follow and like us:
By |2021-02-27T03:25:44+00:00January 25th, 2019|General|14 Comments

About the Author:

14 Comments

  1. Hannah Tracey January 28, 2019 at 3:24 am - Reply

    Hi Delores, really encouraging article. Keto Diet is very useful for losing weight if done right. I’ve got its benefit. Your explanation on what to eat and avoid on the Ketogenic Diet is correct which one I do.

    • Delores January 28, 2019 at 5:15 am - Reply

      Hi Hannah,
      Thanks for your comment. With the Keto diet, it helps
      with weight loss but it’s hard to follow to get good results
      as it contains foods which may be unhealthy such as the fatty
      and salty foods. It’s hard to eat this way for a long time.

      I would try to do it in moderation but I would go for the more healthier choice,
      like having lots of fruits and vegetables, leaner meats, olive oil, whole grains,
      and lots of water. You have to think about your health and what the effects will be
      later on.

      I am glad you found this article helpful. Have a wonderful day.
      Delores

  2. Marshall Adler January 30, 2019 at 7:30 am - Reply

    Hello. I love what you wrote, and have some positive questions about the Keto Diet, I enjoyed the topic of oils & fats and what you say about loading your diet with saturated and unsaturated fats like grass-fed butter, YUM! And fish oil which I’ve been craving for sometime now, I used to take it in the am with a glass of water and it really helped my energy levels. My question is about replacing Omega 6’s, what would be the alternative to Soy? I don’t think I could live without tofu!!!

    • Delores January 31, 2019 at 4:06 am - Reply

      Hi Marshall, Thanks for your comment. In regards to your question, I could only come up with soybean, black beans, tofu, ricotta cheese, and yogurt. There are not many alternatives to soy. I have tried fish oil but I cannot tolerate them. Thanks for reading and all the best to you.    

  3. Rosie the Roadie January 30, 2019 at 7:33 am - Reply

    Thank you for a wonderful post.  I have followed a keto style diet for about 18 months and I have certainly found that I have a lot more focus and sleep much better.  The lack of sugar in my diet is a positive. 

    I think that your article has shown me why I have not lost much weight.  I have a couple of scotches of an evening (although this doesn’t contain carbs apparently), and I eat plenty of cheese. You mention that cheese ruins ketosis.

    Do you think my cheese consumption is what is stopping me from losing weight?  I don’t go to the gym but do walk occasionally and when I am working I am on my feet all day. I am in my late 50’s, so no spring chicken.

    • Delores January 31, 2019 at 3:04 am - Reply

      Hi Rosie, Thanks for your comment. I am glad you are seeing some benefits from the keto diet. In regard to cheese, your body burns fat when it gets enough calcium. I would try low-fat cheese, yogurt, and milk. Have a lovely day and good luck to you.

  4. Miche January 30, 2019 at 7:36 am - Reply

    the principles behind the diet seem very interesting and useful in weight loss. But if this diet can cause that kind of disease it means that it’s not good for everyone or not in every time. I was wondering if it could be possible to do it for periods (for example two or three times a year) and than go back to a normal diet (or Mediterranean, for example). Would it be right for weight loss too? Maybe, if its results are so good, it can be used just like a “booster” in some periodo to help our body not to load too weight… 

    • Delores January 31, 2019 at 2:47 am - Reply

      Hi Miche, Thanks for reading. I would prefer to use it as a booster if you are considering going on a long term basis. Try using moderation and lots of fruits and vegetables. Have a lovely day.

  5. Autofreak January 30, 2019 at 7:37 am - Reply

    Honestly, I am just reading about keto diet for the first time, I have read about using fibres for weight loss and it seems to be an amazing technique. Keto works in similar way since it encourage frugal kind of eating, you are not allowed to eat just anything. I recall an experience where I ordered for pure yoghurt, my dear, I was not able to drink it because I am so used to sweetened yoghurts😦. Somehow, I feel I can’t cope with Keto diet.Or do you think that I can take sweetened yoghurt and still practice Keto diet?

    • Delores January 31, 2019 at 2:40 am - Reply

      Hi Autofreak, I think we are in the same boat when it comes to yogurt. I always like to have those with fruits at the bottom but they have sugar also. I think you will have to do it in moderation and add your favorite fruits instead. Thanks for your comment. Have a lovely day.  

  6. Kenechi January 30, 2019 at 7:37 am - Reply

    When ketosis occurs which is the process by which our body makes use of fats instead of burning glucose coz there is no enough glucose in the body for the body to burn or make use of., Then in this process of ketosis  ketones are found in the blood and that’s a good sign that our body is making use of fats instead of glucose. Now I want to know, how to know that there are ketone in the blood?

    • Delores January 31, 2019 at 2:31 am - Reply

      Hi Kenechi,

      Thanks for taking the time to read this article. To know if there are ketones in the blood, You will have to get a blood test done or a urine test. If you are a diabetic, there are glucose meters for this also. Have a talk with your doctor if you would like to have one done. All the best to you.

  7. Rutz January 30, 2019 at 7:38 am - Reply

    Keto Diet is a new word to me.  I have not heard it before but from reading your article, I realize that its the diet that one can try.  In the past I had issues with weight management but with portion control I have managed to loose weight.  I will be keen on keto diet and see how it goes for me.  Is Keto diet specific to any age?

    • Delores January 31, 2019 at 2:11 am - Reply

      Hi Rutz,

      Thanks for your comment. I think using moderation is the key for any weight loss. As to your question, Is Keto diet specific to any age? I have not come across the age groups for this diet but it is good to speak to your doctor before trying to find out what is safe for you. Have a nice day and all the best to you.

Leave A Comment