Get Better KETO DIET Results By Following 3 Simple Steps

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Are you interested in losing weight? Are you tired of diets that advocate low or no fats and crave your high fat meats? You may well be turning over going on the keto diet, the brand new kid on the block. Endorsed by many celebrities including Halle Berry, LeBron James and Kim Kardashian amongst others, the keto diet has been the main topic of much debate among dietitians and doctors. Benefits: Burn fats in your body instead of carbs Do you wonder if the keto diet is safe and right for you?

What’s the ketogenic diet anyway?

You must remember that the body uses sugar in the form of glycogen to operate. The keto diet that’s extremely restricted in sugar forces the body to utilize fat as fuel rather than sugar, since it does not get enough sugar. Once the body will not get enough sugar for fuel, the liver is forced to show the available fat into ketones which are used by the body as fuel – hence the word ketogenic.

This diet is a fat rich diet with moderate amounts of protein. Depending on your carb intake your body reaches circumstances of ketosis in under weekly and stays there. As fat is used rather than sugar for fuel within the body, the weight loss is dramatic without any supposed restriction of calories.

The keto diet is so that it you should try to get 60-75% of your daily calories from fat, 15-30% from protein and only 5-10% from carbohydrates. This usually means that you can eat only 20-50 grams of carbs per day.

What can you eat on this diet?

The diet is a fat rich diet that is somewhat much like Atkins. However, there’s greater focus on fats, usually ‘good’ fats. On the keto diet you could have

Olive oil
Coconut oil
Nut oils
Grass fed beef
Other meats
Full fat cheese
Leafy greens
Non-starchy vegetables
You can also get a whole range of snacks which are meant for keto followers. As you can see from this list, fruits are restricted. You can have low sugar fruits in a limited quantity (mostly berries), but will have to forego your preferred fruits as they are all sweet and/or starchy.

This specific diet includes no grains of any sort, starchy vegetables like potatoes (and all tubers), no sugar or sweets, no breads and cakes, no beans and lentils, no pasta, no pizza and burgers and very little alcohol. This also means no coffee with milk or tea with milk – in fact, no milk and ice-creams and milk based desserts.

Many of these have workarounds since you can get carbohydrate free pasta and pizza, you might have cauliflower rice and now there are even restaurants that cater to keto aficionados.

What are the great things about the keto diet?

In case you are wondering if this specific diet is safe, its proponents and those who have achieved their weight reduction goals will certainly concur that it is safe. Among the great things about the keto diet you can expect:

Loss of weight
Reduced or no sugar spikes
Appetite control
Seizure controlling effect
Blood pressure normalizes in high blood pressure patients
Reduced attacks of migraine
Type 2 diabetes patients on this diet might be able to reduce their medications
Some benefits to those suffering from cancer
In addition to the first four, there is not sufficient evidence to support its effectiveness or otherwise for other diseases as a lot more research is required over the long-term.

Are there any side-effects of the diet?

When you initially start the keto diet, you can suffer from what is referred to as keto flu. These symptoms might not occur in every people and usually take up a couple of days after being on the dietary plan, when your body is in circumstances of ketosis. A few of the side-effects are:

Cramps and tummy pain
Diarrhea and/or constipation
Muscle cramps
Dizziness and poor concentrations
Carbohydrate and sugar cravings
These may take up to week to subside as your body get used to the new diet regime. Also you can suffer from other problems when you begin the keto diet – you might find which you have increased urination, so it’s important to keep yourself properly hydrated. You may also suffer from keto breath when your body reaches optimal ketosis and you may work with a mouthwash or brush your teeth more frequently.