One of the most popular diet plans now is the Keto diet. It is claimed to help people lose their weight fast in just relatively short of time. So, what kind of diet it is actually?
Keto Diet Overview
Keto diet requires its followers to lower the calories intake. It is a high-fat diet, means that instead of carbohydrate, those who are conducting the diet should eat meals with 70% to 80% of fats.
Meanwhile, the carbohydrate intake tolerated per day is about 5% and the protein intake is limited to 20% only. This kind of diet is aimed to turn the glucose burning (which resulted from carbs) to ketones burning (which fat provides) to energy.
There are some changes occur to your body when you are going on this ketone diet such as increased muscle mass, boosted metabolism, lowered blood pressure levels, feel full for a longer time, and decreased cholesterol. Your sleeping quality can also be improved by this keto diet.
In addition, the diet will also help you to boost energy. In this way, this kind of diet will also ideal for athletes. Foods which are suggested to consume by those who are conducting ketones diet are healthy fats which can be found in olive oil, seeds, avocado, nuts, lean meats, and more.
Generally, the Keto Diet is safe. But, you need to keep in mind that it is actually a therapeutic or medical diet. So, this ketones diet will give optimum results for those with certain health issues. Well, is it safe for a long-term diet? Studies show that this kind of diet is relatively effective for a long-term over 20 to 30 years, and safe.
You also need to be careful in your early period when conducting this diet. Most of the time, the diet’s followers will need an adaptation period for a couple of weeks due to the low carbs consumed.
This is a critical period in which people usually experience several conditions such as headaches, muscle cramps, flu symptoms, as well as sugar cravings. For some people, these conditions will make them uncomfortable.
Another con that comes with this ketones diet is the negative effects caused by high-fat consumption. As you know that fats are often blamed as the cause of many diseases such as heart problems. The fats intake recommended for the diet followers even reaches the double amount of fats suggested by USDA dietary guidelines.