This is the most common question people often think when switching to a keto diet. Is keto safe for them? If you are also struggling with the same question, then let me tell you Keto is a safe diet. Let me also preface this article and say that to please check with your doctor before beginning any sort of diet especially if you are on any medication.
Surprisingly, and what most people do not realize is that this diet has been in existence for the last 100 years. Over that period, this high-fat, low carb diet has gained vast popularity and even today, it has become one of the favorite diets of many Hollywood celebs like Kourtney Kardashian, Tim Tebow and many more. But still many people are confused and ask the question- is keto safe? Let’s have a look in detail to see if we can answer this question.
What is Ketogenic diet?
The ketogenic diet is a diet that contains little to no carbs and 80% of fat. Popular ingredients in keto diets are green veggies, dairy, oils, fish and meet. By consuming keto diet, your body transforms food into energy. This diet transforms the body into ketosis state where fat is released from the cells and switched into ketones. Keto has been getting popular because of celebs endorsements and because of some mouth-watering healthy recipes.
Types of keto diet
Keto diet comes in various versions like SKD, CKD, TKD, and HKD. Confused?
Let’s know in detail
Standard Ketogenic Diet (SKD)
This type of keto diet contains 5%c carbs, 205 protein, and 75% fat. It is a low carb, moderate-protein, and high-fat diet.
Cyclical Ketogenic Diet (CKD)
It offers higher carbohydrates refeeds periods.
Targeted Keto Diet (TKD)
With this type of keto diet, you can add carbs to any activities or workouts.
High- Protein Ketogenic Diet (HKD)
In this type of keto diet, the percentage of fat is low and protein is increased. It consists of 35% protein, 60% fat and 5% carbs.
Starting with a keto diet
When looking to start with a keto diet, the foremost thing you need is ‘Planning' or even a personal keto coach. If you have a proper planning and commitment regarding your keto diet, you will get into the ketogenic state very soon. The more limited you become with the intake of carbs, the quicker you will enter ketosis. Strictly avoid refined carbs like food with a starch like beans, potatoes, legumes, bread pasta etc.
The best thing about keto is a variety of tempting recipes. The diet is very similar to diet and easy to adapt to your daily lifestyle.
The bottom line
Keto diets have been proved to be quite effective and safe for weight loss and can also provide ample benefits for weight loss, better blood sugar control, improved HDL counts and decrease in inflammation. If you are seeking to achieve ketosis, it is suggested to follow the specific eating plan and lifestyle change for weight loss. Also, it is suggested to consult a physician or a certified dietician when looking to make a major change in your diet.
A right ketogenic diet is very useful to lessen calories intake, burn fat and enhance the feeling of fullness than any other weight-loss diet.
It’s a fact that no two individuals are alike. Therefore, no single diet can suit everyone, especially when everybody’s lifestyles, taste buds, genes, and metabolism are different. However, the ketogenic diet can work wonders for people who are overweight or at risk of metabolic syndrome. If you are interested in this diet please check with your doctor to see if keto is right for you.