Keto Diet is a magic diet where you enter the metabolic state of Ketosis. The advantage of this metabolic state is that your body burns fats instead of glucose. This means that you lose weight at a faster rate. The focus of this diet is on Fats and Proteins. The carbohydrate intake is restricted to 5% of your total calorie intake.
The question is that if you should try Keto Diet or if this should be a skip for you. To get an answer to this question, you must know how Keto diet works, what you must eat, the risk of Keto Diet and the other options you have. Let us now have a look at this information.
How Does Keto Works?
During Ketosis, the body doesn’t get enough carbs or glucose. In such a case, the body is forced to move to another source of fuel for daily energy requirement. It takes a couple of days for your body to reach this state. Once you are in Ketosis, the body generates ketones and it burns the stored fat in your body. This is not just a market gimmick but it is a very scientific diet which helps you in losing weight at a faster rate.
What to Eat in Keto Diet?
We will first talk about what you must not eat in the Keto Diet. The carbohydrates are a strict no and you must restrict the carbohydrates to the lowest possible level. Having carbs in a meal over and above the given limit can kick you out of Ketosis. Moving ahead, it should be noted that the primary constituents of your diet should be fats and protein. Again, the protein should be consumed in a limit. You can consume nuts, seeds, oil, butter, meat, cottage cheese, cheese and other such items which meet your macros. You need to include green vegetables in your diet but at the same time, you also need to ensure that you do not include fruits in your diet as they have a high amount of carbs.
Risk Associated with Keto Diet
There is certain risk associated with Keto diet. For example, the bad cholesterol level which is also known as LDL Cholesterol level can go high in the initial few weeks of Keto. This is mainly because of the fact that you are consuming a diet which has a high amount of fat. Apart from that, you can come across liver problems if you have existing liver issues. Another thing about Keto is that you are going to suffer from Keto Flu when the body is making a transition. Lastly, you will suffer from constipation as well since you will not be consuming a lot of fibers.
If you think the Keto diet is not for you because of the restricted amount of carbs then you can also go ahead with low carbs diet. One thing that you need to be sure about is that your diet should be a calorie deficit. This is the only way to lose weight.