When you are trying to lose weight, you may come across a lot of the buzz words that apparently may have worked for a lot of people. Problem is, you may not fully understand what half of the stuff means. Enter us. To keep you informed. This article will answer the questions that you might have about the Keto diet.
What Is A Keto Diet?
The Ketogenic diet which is more commonly known as the Keto diet is a meal plan whereby you restrict your intake of carbs and increase your fat intake. This low-carb, high-fat diet has been proven to help with weight loss and improves health.
So how does it work? As you restrict your consumption of carbs, your body goes into a metabolic state which is known as ketosis. In this state, your body efficiently burns fat for energy which facilitates weight loss. The health benefits come from the fact that in the ketosis state, your body turns fat into ketones in the liver which is a good source of energy for your brain.
Keto vs Banting vs Low Carb?
Like the name suggests, a low-carb diet is also one where you restrict your carbohydrates intake. The difference between the low-carb diet and keto is that with a low-carb diet, the protein consumption is much higher so as to replace carbs and leave you feeling full. The keto diet relies on only moderate protein intake since high levels of protein prevents ketosis (which is the whole point of this diet). Another difference is that the keto diet requires a significantly high consumption of fat.
The Banting diet on the other hand is quite similar to keto. It also promotes high-fats and low-carbs. The difference is that Banting diet is not quite as restricted as keto and provides more food options for dieters. Keto is a more strict diet because it important to achieve ketosis to lose weight.
Keto Diet Options?
There are different types of Keto diets that you can try to find one that best suits you:
- Standard Keto Diet: This diet incorporates 5% carbs, 20% protein and 75 % fat.
- High-Protein Keto Diet: The ratios in this diet are 5% carbs, 35% protein and 60% fat.
- Cyclical Keto Diet: This diet uses a 5:2 ratio of Keto diet days to high carb days.
- Targeted Keto Diet: Involves having carbs as you workout.
The last two are not commonly used are are more applicable to body builders and athletes. The standard Keto diet is the most popular and highly recommended diet type.
Does the Keto Diet Work?
The keto diet is often recommended over others because not only will it facilitate weight loss but it has multiple other health benefits. In addition, once you have adjusted to the diet it is sustainable because unlike other diets, it is filling. This diet is in fact so effective that it was found that people on keto lose about 2.2 times more weight than people who are just on a low-carb diet. Based on this, you can see that the keto diet is worth trying for either its weight loss or other health benefits.
Side Effects: Is the Keto Diet Safe To Do?
The Keto diet diet is considered safe for people that are in good shape and healthy, however, like with any change, your body will need to adjust to the new diet. During this adjustment period, you may experience Keto flu. Th symptoms that you may experience include nausea, vomiting, dizziness, weakness, headaches, diarrhea, stomach pain, muscle soreness, irritability and difficulty sleeping. These usually last for about one week, so it is important you do not quit during this adjustment period.
You can minimise the effects of Keto flu by ensuring that you stay hydrated, avoid any strenuous work, get enough sleep and get enough fats and carbs according to your new diet.
What Are You Allowed To Eat On A Keto Diet?
The keto diet may seem strict and hard to follow, but here some foods that you are allowed to eat to make it a bit easier on you:
- Low-Carb Vegetables
- Plain yoghurt
- Coconut oil
- Cottage cheese
- Meat & poultry
- Nuts and seeds
- Olive oil
- Butter & Cream
- Unsweetened coffee and tea
- Dark Chocolate
Examples Of Keto Diets
Still not sure where to begin with a keto diet, we have compiled some useful examples that you may take a look at:
Take Home: Is Keto Worth It?
The research shows the a keto diet has shown great results in weight loss and other health benefits. It is a low-carb, high-fat diet that is very similar to the Banting and low-car diets, however, the keto diet has proven to result in 2.2 times more weight loss than with the other diets. Although the adjustment period is a but hectic with possibly getting keto flu for about a week, there are ways to make the transition period easier on yourself. This diet is very strict but we have provided a list of possible foods to eat and examples of keto diet meal plans. If you need more information, check out this keto diet beginner’s guide. Have you ever tried the keto diet? How did it go? Was it worth it? Let us know in the comments section below.