Is keto diet safe ?
We will discover on the article if keto diet is safe or not , but firstly we need to know ..
What is Keto Diet ?
The keto diet is a high fat, moderate protein, and low carbohydrate diet.
It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.
What are carbohydrates?
Carbs, or carbohydrates, are molecules that have carbon, hydrogen and oxygen atoms.
In nutrition, “carbs” refers to one of the three macronutrients. The other two are protein and fat.
Dietary carbohydrates can be split into three main categories:
Sugars: Sweet, short-chain carbohydrates found in foods. Examples are glucose, fructose, galactose, and sucrose.
Starches: Long chains of glucose molecules, which eventually get broken down into glucose in the digestive system.
Fiber: Humans cannot digest fiber, although the bacteria in the digestive system can make use of some of them.
The main purpose of carbohydrates in the diet is to provide energy. Most carbs get broken down or transformed into glucose, which can be used as energy. Carbs can also be turned into fat (stored energy) for later use.
Fiber is an exception. It does not provide energy directly, but it does feed the friendly bacteria in the digestive system. These bacteria can use the fiber to produce fatty acids that some of our cells can use as energy.
Sugar alcohols are also classified as carbohydrates. They taste sweet, but usually don’t provide many calories.
“Simple” vs “complex” carbs:
There are many different types of carbohydrate-containing foods, and they differ greatly in their health effects.
Simple carbs are unprocessed and contain the fiber found naturally in the food, while complex carbs have been processed and had the natural fiber stripped out.
Examples of simple carbs include vegetables, whole fruit, legumes, potatoes, and whole grains. These foods are generally healthy.
On the other hand, complex carbs include sugar-sweetened beverages, fruit juices, pastries, white bread, white pasta, white rice, and others.
Whole food sources of carbohydrates are loaded with nutrients and fiber and don’t cause the same spikes and dips in blood sugar levels.
Hundreds of studies on high-fiber carbohydrates, including vegetables, fruits, legumes, and whole grains show that eating them is linked to improved metabolic health and a lower risk of disease.
How can you lose weight safe with keto diet?
Initially, weight loss comes from losing water, because you reduce the carbohydrates in your diet and your body consumes carbohydrates stored in the liver, which are kept from water. Water weight is when fluid collects in your tissues, causing them to swell.
The weight of the water is where the body stores fluid that would normally go to the kidneys. This means that instead of shedding extra fluid, your body stores it between your organs and your skin.
Dieting results in additional weight loss as it encourages you to load up on whole foods high in fat.
When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain.
is keto diet safe for you?
Reducing your carbohydrate intake can make you feel hungrier than usual. This feeling can last up to three weeks, during the transition, from what you used to eat to what you eat now.
It is also common for people who start their diet to have flu-like symptoms such as headaches and fatigue. This side effect is so common that there is a name for it: keto flu. At first, you will drop a ton of weight into the water, which can lead to dehydration.
low-carb diets cause more weight loss and lead to greater improvement in various health markers, including HDL (the “good”) cholesterol, blood triglycerides, blood sugar, blood pressure, and others
Many carb-containing foods are healthy and nutritious, such as vegetables and fruits. These foods have all sorts of beneficial compounds and provide a variety of health benefits.
Although it is possible to survive even on a zero-carb diet, it is probably not an optimal choice because you’re missing out on plant foods that science has shown to be beneficial.
Should I try it keto diet?
If you want to lose weight, keep in mind that diet requires a complete transition of how you normally eat. But it may be effective if you are looking to lose weight or if you have one of the health conditions that has been proven to help you.
For people who are obese, or have metabolic syndrome and/or type 2 diabetes, low-carb diets can have life-saving benefits. This should not be taken lightly, because these are currently the biggest health problems in the world, responsible for millions of deaths per year.
However, just because low-carb diets are useful for weight loss and people with certain metabolic problems, they are definitely not the answer for everyone.
MOST IMPORTANT: To be on the safe side, make sure you talk to your doctor if the keto diet is right for you before you drastically change your eating habits.
How to start the keto diet?
First, you should set a start date and an ending date. This way you will know exactly how to schedule your journey, so you can prevent hunger, the keto flu, dehydration, and others. You will be inclined to consume unfriendly keto foods, so it will be better for you if you reorganize your refrigerator.
You should make a weekly meal plan, so you can eat balanced meals. The best way to save time is to prepare meals ahead of time and freeze or refrigerate them in batches. If hunger pangs occur regularly, try eating five small meals, instead of three large ones.