Whenever the idea of losing weight is mentioned, a keto diet is the first thing that comes in mind. This is especially if the person in question is a diabetic patient. After taking the keto diet for some time, people have had some promising results. The food has been used to moderate symptoms of epilepsy, especially in children. Nevertheless, critics insist that the use of a keto diet to lose weight is not only unhealthy but can also be downright dangerous.
Read more to acquire more information about the keto diet, what it is, and whether it is healthy to continue using it.
What is a Keto Diet?
Keto diet, commonly known as ketogenic diet, is a low carbohydrate, high fat and adequate protein diet. After taking the keto diet, it forces your body to get into a state of ketosis.
What is Ketosis?
Ketosis is a state that occurs in your body when you have a diet with low or no carbohydrate content. When this happens, there are molecules called ketones that build up in the bloodstream. Due to the low carbohydrate levels, the blood sugar levels drop, and the body starts using the stored fat to produce energy. Ideally, ketosis can be defined as a mild form of ketoacidosis. This is a condition that affects people with type one diabetes.
With the working principle of the keto diet in mind, it is right to say that the diet is used to help in weight loss within a short time. Additionally, it is used to control epilepsy in children. Although there is fear that the keto diet is unhealthy, it is safe to say that ketosis is not harmful. In fact, it is helpful for someone looking forward to losing a significant amount of weight as well as obese people. However, like any other diet, it is essential to remember that a keto diet is a short time solution not to be used for the rest of your life.
On the other hand, to avoid causing any harm to your body when using the keto diet, there are some common mistakes that you need to avoid. Some of these are such as:
Seeking Higher Ketone Levels
Ideally, when trying to lose weight, you may tend to think that the more the ketosis state, the faster you achieve your goal. However, without proper care, you could cause more harm than good.
For you to gain most from the keto diet, you need to ensure that the ketosis level is somewhere between 1.5-3.0 mol/L. You can use a blood ketone meter to ensure this. When you have the right ketone level in your body, you will be in a position to wait until the next meal without hunger. Additionally, you will avoid some adverse symptoms such as nausea and inability to exercise, among others.
Using The Fat Excessively Other Than Wisely
Having a keto diet generally means that you reduce the intake of carbs in your body and increase on fat. However, should not mean that fat is included in everything you eat. Remember that too much fat also has some adverse effects on the body. In fact, high-fat content is most needed in the initial states of the process. After your body has adapted to the changes, you can reduce the amount of fat intake. You can also listen to your body to give you cues on what and how much you need to take. For instance, if you feel hungry after a meal, you likely had inadequate proteins or fats. Otherwise, when the keto diet is well balanced, it will keep you full for hours.
Using Ketosis for A Long Time
The main idea of using the keto diet is to make the body adapt to burning fat instead of glucose. For this reason, when your body is finally at this stage, it is wise to change the diet and start including some carbs. You can start by introducing some unprocessed whole grains to make the process easier for the brain. Using the keto diet for a long time without taking breaks can lead to some complications such as fatigue, nausea and muscle aches, among others.
Some of the foods that you can eat when on a keto diet are such as:
- Heavy cream
- Leafy green vegetables
- No starchy vegetables such as cucumber, broccoli, and cauliflower, among others.
A recipe to try
An example of a keto diet recipe for dinner or dessert that is easy to prepare is the easy keto tomato feta soup. This is a diet that has low carb and low-calorie content and needs a few basic ingredients to prepare. Some of the ingredients that you need are:
- ½ tablespoon salt
- A ¼ cup of chopped onion
- 2 tablespoons of butter or olive oil
- 1/8 tablespoon black pepper
- 3 cups of water
- ½ tablespoon dried oregano
- 1 tablespoon of honey or sugar
- 2/3 cup feta cheese. Crumbled
- 1/3 cup of heavy cream
- 10 tomatoes, seeded, chopped and skinned
- 1 tablespoon of paste
- 1 tablespoon of dried basil
- 2 cloves garlic
Instructions for preparing the meal are
- Heat the butter or olive oil in a pot over medium heat. Later, add the onion and cook for about 2 minutes while stirring frequently. Add the garlic and cook for about a minute.
- Add tomatoes, pepper, oregano, salt, tomato paste, basil, and water. Let it boil then reduce to a simmer and add a sweetener.
- Let the food cook for about 20 minutes till the tomatoes are cooked and tender. Use an immersion blender to blend until smooth.
- Add the feta cheese and cream and cook for one minute.
- Check if more salt is needed and add if necessary. Serve it warm.
Keto diet has gained popularity among many people over the last few years, especially those trying to gain weight. Additionally, those using the keto diet has given seen some good results about it. The above more information will help you to understand why it is essential for you to go keto and to ensure that you benefit the most from it.