The Keto diet is safe as it relies on a very low-carb routine. Carbs are restricted to 20-50 grams per day, moreover, replaced with fats and proteins.
Hey, in this fast-growing world, it’s essential to focus on methods for improving your health. The Keto diet is a safe method worldwide to shed excess weight.
The ketogenic (keto) diet is a high-fat, low carbohydrate, and adequate protein diet for controlling epilepsy. The diet focuses on burning fats rather than carbohydrates. The effort puts your body into a metabolic state known as ketosis.
Table of Content
- 1 Keto-friendly meal plan
- 2 Is the keto diet a healthy one?
- 3 10 health conditions that may be benefitted from the keto diet
- 4 How long is a keto diet safe?
- 5 Conclusion
Keto-friendly meal plan
Sticking on keto-friendly foods is the best way to lose weight. Meals and snacks are essential to be center around the following foods while following a keto diet.
- Eggs- Organic whole eggs
- Poultry- Chicken and turkey.
- Fatty fish- Wild-caught salmon
- Full-fat cheese- Goat cheese, cream cheese, etc.
- Nuts and seeds- Almonds, peanuts, and walnuts
- Healthy fats- Coconut oil, olive oil, coconut butter
- Nut butter- Natural peanut, cashew butter
- Non-starchy vegetables- Tomato, broccoli, greens, mushrooms
- Condiments- Salt, pepper, fresh herbs, lemon juice, and spices.
On the same token, it is essential to avoid foods that are rich in carbs. Some instances of these foods are listed below
- Baked foods like cookies and rolls are to be avoided to a great extent
- Sugar, ice-cream, candy, soda, juice
- Pizza, pasta, and noodles
- Fruits like grapes, banana, and pineapple
- Starchy vegetables. For instance- sweet potato, corn, and pumpkin
Is the keto diet a healthy one?
Studies and expert reviews are pointed out to solve the controversy of is a keto diet safe? Experts concluded that the diet is not necessarily harmful. I repeat, not necessarily, despite it, for some, the diet has serious risks. As the diet is very low in fibrous foods, their point of view can’t be ignored.
Finally, the keto diet has its pros and cons. The person suffering from heart disease, kidney failure, diabetes, or pancreatic conditions is recommended to avoid the keto diet.
The diet is not best for the long term. Taking a diet high in fat and low in carbs might also create problems during exercise. Besides it, headache, constipation, vomiting, fatigue, and insomnia are other side-effects of the diet.
10 health conditions that may be benefitted from the keto diet
Dr. Gianfranco Cappello, a professor of surgery in Italy, created a keto diet plan. He noticed that what’s great for one is horrible for another by following a keto diet. Finally, he concluded that the diet usually works in the short term and maybe proves unhealthy for some. Following health conditions proves that a keto diet is safe to a great extent.
A disease that causes seizures due to excessive brain activity. Epilepsy stands as a most beneficial condition by the keto diet. The diet has reduced the severity and seizure frequency in individuals who hated drug therapy.
Metabolic syndrome or prediabetes is characterized by insulin resistance. The following symptoms highlight the syndrome
- High blood pressure
- Large waistlines
- Low cholesterol
Keto diet is safe to reduce blood sugar in people with diabetes. No issues of type 1 or type 2. It is applied to both. In some cases, medication is reduced or discontinued as the value returns to a normal range.
You know well that cancer has now become a leading cause of death worldwide. Scientific researches have suggested that when used with traditional treatments like surgery and radiation, the keto diet may help to fight some type of cancers.
Headache of migraine typically involves severe pain and sensitivity to light. A balanced keto diet plan can reduce the frequency of migraine headaches. However, for confirmation of results, high-quality studies are required.
The disease is a progressive form of dementia that impairs memory.
Low blood pressure
The majority of diseases take birth because of elevated blood pressure or hypertension. A low-carb diet is essential for getting rid of all these issues. Moreover, help you to live a happy and longer life.
Reduced Insulin level
Low carb and ketogenic diet can be particularly helpful for people with Insulin resistance. According to a study, the low-carb diet lowers both blood sugar and Insulin levels drastically.
Increased level of ‘GOOD’ Cholesterol
High-density lipoprotein is referred to as good cholesterol. The higher the level of lipoprotein, the lower your risk of heart diseases. Taking a keto diet is the best way to increase a good HDL level.
Triglycerides tend to drop drastically
Triglycerides are fat molecules that circulate in the bloodstream of an individual. A low-carb diet is capable enough at lowering blood triglycerides that increase the risk of heart disease.
How long is a keto diet safe?
Some people succeed in staying on a keto diet for an extended period. But it is recommended to stay on keto for a maximum of 6 months before reintroducing more carbs to your diet.
Staying on keto is like jumping in the dark if it was not working. Here are common signs and symptoms to check whether you are in ketosis or not. Some positive impacts are listed below
- Bad breath from mouth
- Increased ketones in the blood
- Decreased hunger
- Rather than keto-flu, long-time dieters often report increased focus and energy.
- Increased urination
Is it not possible for researchers to answer is a keto diet safe? The diet is safe and helpful for some, but not for all.
The ketogenic diet from burning carbs shifts your metabolism to ketones for fuel. These ketones against migraine may have protective effects. For determining the efficacy of a keto diet for managing migraines, additional studies are required.
I hope that the guide helped you to decide that the keto diet is for you or not. Isn’t so? Prevention is better than cure, and it’s better to go for its pros and cons before following it. Wish you good health.