Keto diet for beginners. It worked for me
- By Joy Njeri
- October 26, 2021
- 109 views
Keto diet-the elephant in the room. It is impossible to talk about weight loss and keto diet fails to come up-well, at least not in 2021.Is it safe? Is it worthy? Don’t worry by the end of this read I promise you will have an unwavering opinion. Keep reading!
What is keto diet
Keto diet also known as ketogenic diet is a low-carb, minimal protein but high fat diet. When this happens the body goes into a state called ketosis. As a result, the body becomes extremely efficient in burning fat for energy in the absence of carbohydrates. Examples of good fats include; nuts, fish and healthy oils such as cheese, avocado oil, sunflower oil, and canola oil. According to research conducted keto diet may also be unhealthy if it contains lots of unsaturated fats therefore beating the very purpose it was invented for. This could induce a host of diseases such as heart disease, hypertension and in extreme cases even stroke. Some health experts advise against keto diet while some vouch for it.
When was keto diet invented
The ketogenic diet was first developed for children with epilepsy in the 1920s. This is a trend that continues to get popular by the day. Originally, it was not designed for weight loss.
What foods to avoid on a ketogenic diet
Majorly all foods that are high in starch should not be part of ketogenic diet.
Such foods include; •All forms of wheat-pasta and bread
•Sugar-laden foods such as sodas, cakes, candy etc
•Alcohol-wines, gin and beer
Benefits of keto diet
•Regulated blood sugar-the lack of carbohydrates results in reduced blood sugar spikes. For hypoglycemic individuals this could work to their detriment because they need a constant supply of glucose for energy.
•Leads to rapid weight loss.
•Boosts cognitive functions-intake of foods rich in omega-3 foods increases learning ability.
•Decreases food cravings
•May alleviate acne due to reduction of sugar
•Could improve heart health
•May reduce PCOS symptoms such as weight gain.
For expectant mothers, individuals such with pre-existing conditions such as diabetes, hypertension, epilepsy and the like. Be sure to consult your physician and dietitian before undertaking the keto diet. Assess the risk factor, does the benefits outweigh the potential risks? For weight loss one could explore other options such as exercise and portion control focusing on nutritional intake as opposed to totally eliminating the intake of carbs.
Some side-effects of the ketogenic diet may include;
•Lack of stamina in performance pf regular activities
•Constipation and/or diarrhea.
Giving up entirely on carbohydrates could occasion lack of nutrients and fiber found in these food options. In the long term health risks posed by keto diet may include osteoporosis and liver disease.