I am starting to see a lot more advertising on Keto diets. Since I did not know a lot about exactly what is Keto dieting? I started researching this. I will explain the basics of what is the Keto diet all about?
The ideas behind Keto diets have been around for a long time. It was original used to treat epilepsy patients in the 1920’s. When new drugs were used to treat patients, then Keto ideas took a back seat and did not resurface until Dr Atkin’s revitalized them.
What is Keto?
Keto is short for ketogenic, which is a term referring to a low-carb diet. The idea is behind this type of diet, is to make your body more efficient at burning fat. It generally takes a couple of days to teach your body to burn fat more efficiently by reducing your intake of carbs.
As you decrease your carbs, you eat more protein and fats to replace the calories from the carbs you are not eating. Yes, I know this sounds counterproductive, but just bear with me. By eating more protein, you will feel fuller longer and will do a lot less snacking, especially late at night.
Your body needs a certain number of calories each day in order to function. Without all the sugars to use, you will burn the excess fat that has built up in our bodies. Teaching our body to burn the unnecessary stored fats is really what we want!
Can anyone use Keto?
Before you start any diet plan, it’s best to talk to your doctor. It is also good to have a physical so you know exactly where you started. This way, you can compare the results and make sure that you are losing weight in a healthy way.
Although this was original designed to treat specific medical conditions, most people can benefit from Keto.
Will Keto help me lose weight?
In general, Keto diets have helped people lose more of the right type of weight than most other diets in the first 3 to 6 months. Make sure you follow the directions of the plan you chose and be sure to drink 6 to 8 glasses of water every day. This will help flush your system. See my article “What Are Body Toxins? – What do toxins do?”
David Diamond PhD, University of South Florida – Should we fear saturate fats?
There are 5 main variations of Keto diets
- Classic Keto – this is made up of 4% Carbs, 6% Protein, and 90% Fat
- Modified Keto – 6% Carbs, 12% Protein, and 82% Fat
- MCT (Medium Chain Triglycerides) – 17% Carbs, 10% Protein, and 73% Fat
- Modified Atkins – 5% Carbs, 30% Protein, and 65% Fat
- LGIT (Low Glycemic Index Diet) – 10% Carbs, 30% Protein, and 60% Fat
There are others that use slightly different ratios, but these are the four main plans. Which one you use will really your choice, unless you have been directed by your doctor to use a specific plan.
Are there other benefits from Keto diets?
Studies have been made as to how Keto diets can help with cancer, heart disease, acne, diabetes, epilepsy, other nervous system disorders, and polycystic ovary syndrome.
Are Keto diets safe?
Keto Diets are typically safe if you follow them. There are some side effects to the keto diets, but not too common or very serious. These can include: mild low blood sugar or indigestion. In rare cases, the dieter may develop kidney stones or higher acid levels. (source)
Your body will be going through changes in the first week and you may get mild headaches and feel a little tired. This is referred to as the “Keto Flu”, since these are similar to symptoms of the flu. Don’t worry, these symptoms will not last long.
Anyone that I know that have tried a keto diet, tells me that the hardest part is not eating all the carbs they were used to. Some even said they felt like they were having withdrawals. When you think about it, are our bodies really designed to deal with all the processed foods and sugars that we dump into it every day?
Eric Kossoff MD, Johns Hopkins Hospital: What adverse effect from Keto Diets are most Common
How long should I use the keto diet?
Many keto diets use the first two or three weeks teaching you what and how to eat. You will usually start seeing results after the first week. But Keto is more than a simple diet, it can be a way of life. Once you learn how to make your body more efficient at burning fat and you have obtained your ideal weight, why change what is working for you?
I know that I have worked hard to lose the weight that I have, even though I still have a few more pounds that I want to lose, I never want to go back to my old weight again. The changes that I have made, I will keep with them.
There is a lot more to Keto than I originally believed. If you are interested in Keto, do some research, then talk to your doctor. There have been enough studies done that prove Keto diets work, but which one is best for you?
If you have tried a Keto diet, please leave a comment below which one you tried and your results, good or bad. The information you provide may help someone else and it feels good to brag sometimes how much weight you lost.
Also, don’t forget before starting your diet, a cleanse can help start you out right. See my article on “What is a cleanse”. I know, some people may consider their Keto diet as a cleanse, but it really is a way to jump-start your body or reset, if you will.
Thank you for reading,