Should You Try The Keto Diet?

The keto diet was created by Dr. Gianfranco Cappello, an associate professor of surgery at the Sapienza University in Rome, Italy.

He claims excellent success amongst lots of users. In his research, more than 19,000 dieters experienced significant, fast weight loss, few side effects, and most saved the weight off after a year.

According to the reported results, patients lost an average of 10.2 kilograms, or about 22 pounds, after 2.5 cycles of the keto diet. Cappello concluded that the weight loss plan was a successful way for obese and overweight people to lose weight, and the few side effects, such as fatigue, are without difficulty managed.

The ketogenic diet — a high-fat and very low carb consuming plan — can be challenging to start. After all, it’s likely a radical departure from the way you’re consuming now (a typical standard American diet is excessive in carbohydrates and processed foods).

But many people are attempting the keto diet, which puts your physique in a state of ketosis. That's what occurs when your body’s carb-burning switch flips to a fat-burning one, a change that can cause weight loss and has even been credited with controlling type two diabetes.

What do You Consume on the Keto Diet?

The keto diet is actually a high-fat diet — your foods are 70 or 80% fat; about 20% protein; and about 5% carbohydrate. It is not an Atkins high-protein diet. Protein is phase of the keto diet, however it would not commonly discriminate between lean protein ingredients and protein sources high in saturated fats such as beef, bacon and pork

What about vegetables? and fruits? All fruits are rich in carbs, however you can have certain fruits (usually berries) in small portions. Vegetables (also rich in carbs) are restricted to leafy vegetables (such as kale, Swiss chard, spinach), cauliflower, Brussels sprouts, broccoli, bell peppers, asparagus, onions, garlic, mushrooms, cucumber, celery, and summer squashes. A cup of chopped broccoli has about six carbs.

The keto diet switches you from burning glucose (which carbohydrate provide) to burning ketones (which fats produces) for energy. When you do this, interesting matters happen: Your blood pressure and heart disease risk profile improve. Starvation goes away. Metabolism speeds up. Your muscle mass increases.

The keto diet can cause low blood pressure, constipation, nutrient deficiencies, kidney stones, and could raise high risk of heart disease. Strict diets like keto could also cause social isolation or disordered eating. Keto is not safe for those with any conditions involving their pancreas, liver, thyroid or gallbladder.

Someone new to the keto diet can also experience what’s called the “keto flu” with symptoms like upset stomach, dizziness, decreased energy, and mood swings caused by your body adapting to ketosis.

If you are on diabetic medication that causes low blood sugar, those meds may need to be adjusted within a few days. There are heart-healthy sources of fat, but, if people is not educated on heart-healthy sources of fat, they may consume excessive amounts of saturated fats that can increase your risk of heart disease.

Does it really work for weight loss?

Yup, but that answer comes with a qualifier. It takes 2 to 3 weeks on the diet to start fat burning in the body. So, don't expect instant results. Some research have indicate that adhering to low- or very-low-carbohydrate ketogenic diets assist you lose weight. However, long term there is little difference between a ketogenic diet and a higher carbohydrate diet.

Ewoldt adds a cautionary note: This is a very restrictive diet that's tough to follow. The average man or woman is not going to keep doing this long term. Also, because the saturated fat content is high, coupled with limited amounts of fruits, vegetables and whole grains, it is not optimal for health.