The ketogenic diet is a high-fat, low-carb diet. We all know that carbohydrates are the primary source of energy in the diet. Around fifty grams per day is considered the maximum amount of carbs suggested by the health experts on this diet. In order to put this in perspective, that is all about three slices of bread every day. However, some keto meal plans also suggest even less.
Keep in consideration that the human body runs out of energy from carbs and shifts to producing it from other and less efficient sources that are protein and fat. After some days, the entire metabolic rate of the body shifts to a starvation state called ketosis. It results from the breakdown of fat in the body, and this state is the body’s natural energy backup plan.
One of the primary goals supported by some scientific studies is to make the metabolism work less efficiently and cause relatively more weight loss rather than low-fat diets for the same number of calories that are being eaten. Along with this, the diet also slower the overall process of producing energy, which means there will be no bursts of energy. For this purpose, it is recommended to take clean keto diet.
Moreover, there are also some risks associated with the keto diet described below. There is a great need to know that keeping the body in a ketosis state needs strict adherence to the diet. Sneaking a few carbs is considered enough to disrupt the state of ketosis.
What Can You Eat on the Keto Diet?
Traditionally all the healthy vegetables such as kale, Brussel sprouts, and bell peppers are considered rich in carbohydrates and must be limited. Keep in mind that the protein found in fish, poultry, lean meats, and eggs is recommended to consume in moderation to maintain muscle mass.
Moreover, all the foods with high-fat content such as seeds, avocados, oils, butter, and nuts are consumed in the most generous amount in order to get a state of ketosis in the body. There is no limit to these foods, and the body will need more fat. The body’s needs are consumed that are stored the same as if it were carbs.
Maintaining a well-balanced ketogenic diet seems challenging when the majority of food groups are eliminated. It is essential to keep in mind that restricted diets are healthy when vital nutrients are consumed. The reason is that the vegetarian may cut out red meat as its associated risks. However, people can replace foods with junk food such as chips, French fries, or milkshakes.
What are the Risks?
It is essential to keep in mind that some are also altering the method your body metabolizes its significant source of energy. Diets that are rich in refined carbohydrates are directly associated with metabolic disorders. Some of these metabolic disorders are nonalcoholic fatty liver disease, obesity, and Type II Diabetes.
Losing excessive fat when a person has any of these conditions is considered beneficial in a ketogenic diet as well as the people who can try gluten free diet. Replacement of carbohydrates with saturated fats is also harmful because fats raise the body’s cholesterol, which is directly associated with increased risk of heart disease.
Furthermore, the first week of the ketogenic diet can also bring the condition known as keto flu. Although this condition is not contagious and permanent, the body shifting from one source of energy to another form. The body appears some symptoms such as fatigue, brain fog, nausea, headache, and muscle cramps.
However, the overall ability to lose weight depends on several individual factors, such as family history, race, sleep, and where we live. You need to recognize that what can work for one person never work for another. In this way, the keto diet is unable to provide a net benefit for a healthy person.