The ketogenic diet, something that is also known as the “keto diet” or sometimes just “keto”- has quickly become one of the most popular fads in weight-loss plans. It has even recently been approved by celebrities such as Jenna Jameson, Halle Berry and even Mama June. What this diet specifically involves is that it makes you cut down on carbs by a lot, like a lot a lot and you get to take in only 50 grams of carbs a day or less. This is done for the body to achieve a state called Ketosis, in this state the body is forced to burn fat (rather than sugar) for energy.
There are some doctors out there who say that the keto diet can be useful in helping people suffering from epilepsy. It is not sure exactly why this is the case but there just happens to be something about the Ketosis state where seizures are less common. Studies on animals have also suggested that the diet may also possess anti-aging, anti-inflammatory, and beneficial effects on cancer as well.
Just as a weight loss plan though, keto is a lot more controversial. There are health experts who completely advise against it and the reasons they give include health risks, side effects and also the fact that the diet is highly unsustainable. In fact, even people who are the proponents of Keto, claim that if the diet is not done absolutely properly, it can be more harmful than doing any actual good.
Here is a list of some things that you ought to know about the ketogenic diet before you consider it or go on it as a way to lose weight. Yes, you will very likely drop pounds, but it would be prudent to watch out for the following side effects or complications.
There are a lot of people who after starting ketosis, say that they feel sick, they just do. There can be at times vomiting, a lot of fatigue and lethargy as well. This flu-like condition, known as the keto flu, passes after a few days.
A lot of studies have shown that of the people that go on the Keto diet, about 25% of them do experience these symptoms and most people among them report fatigue as being the most common issue. Why this happens is because the body has run out of sugar to burn for the purposes of energy and that it has to start using fat for the same purpose. The transition that the body has to make during this process is more than enough to make people feel tired for a few days at least.
To minimize these effects of the keto flu, it is recommended that you drink a lot of water and that also you get a lot of sleep. It may also be a good idea to use keto-related supplements and to also put into the diet natural sources of energy to fight fatigue. This can include things like matcha green tea, organic coffee and also adaptogenic herbs.
If it happens that you find yourself going to the bathroom more often after having started to keto diet, just know that you are not alone and that this is quite a common phenomenon. Yes, there are in fact people out there who are tweeting about keto diarrhea. The reason that this happens could be because of the gallbladder. This is the organ that is responsible for producing bile that helps to break down fat into the diet and during keto it may quite easily feel overwhelmed.
Another common reason for the occurrence of diarrhea while on the keto diet is because of the fact that diet lacks fiber in it. This happens when someone starts cutting back on carbs and does not supplement with other foods that are rich in fiber like some vegetable. Another reason that this may happen is because of a person’s inability to digest dairy or artificial sweeteners. These are things that you are most likely to be having more off once you have made the switch to a high-fat and low carb diet and lifestyle.
There are athletes out there who completely swear by the keto diet not just for its ability to shed weight but also because of increased performance levels in their field of sports. There are a lot of medical professionals who, however, just simply do not buy it. There are cycliists out there who say all the time that they are faster and better now that they are practicing the keto diet and the first question to counter this claim is to ask how much weight did you exactly lose.
Studies have in fact shown that participants did perform much worse on high-intensity cycling and tasks related to running after just four days of being on the keto diet. This was done in comparison to those who had spent four days on a diet that was heavily made up of a high quantity of carbohydrates. A lot of doctors say that the body is in a much more acidic state when it is in ketosis and as a result of this it may fail to perform at its peak levels.
While just losing a few pounds of weight is literally enough to give cyclists a huge advantage but there does seem to be a lot of people who are attributing the benefits of weight loss to something that is specific within the keto diet. The reality however is that the benefits of weight loss can be quite easily canceled out by a reduction in the levels of performance.
Just like any other thing that seems too good to be true, the keto diet is something that is very similar in that regard. While it does help you lose weight, it is not a completely effect free diet and some its effects are not too on the positive side of things.