Should you try the Keto diet? Part 1
Part 1: Benefits and Drawbacks
The Ketogenic diet, or as is more commonly known, the Keto diet, is a popular weight loss plan that is high in fat, low in carbs, and moderate in protein. Following this diet drastically cuts your intake of carbs (usually to 30g or less), which causes your body to enter a metabolic state called ketosis that forces it to burn fat as fuel.
What are some benefits to following the Keto diet?
- The keto diet has many health benefits. Because of its effects on the body, following the Keto diet can help lower the risk of heart disease, and can benefit people with epilepsy, metabolic syndrome, insulin resistance, and type 2 diabetes.
- The Keto diet usually leads to more weight loss than other leading diet plans, especially in the first six months . A large percentage of the fat loss comes from the abdominal area.
- Following this diet can effectively reverse all five of the key symptoms of metabolic syndrome, a condition which can lead to heart disease and type 2 diabetes .
- Studies have shown that the Keto diet has beneficial effects on neurodegenerative disorders, such as Parkinson’s, Alzheimer’s, and multiple sclerosis .
Due to these benefits, if you think that you can cut your carbs to 50 grams or less per day, you might want to ask your doctor whether you should give the keto diet a try.
What are some drawbacks to Keto?
Getting into ketosis has obvious benefits for some people, but is not for everyone. Some people feel great and experience incredible benefits on a ketogenic diet, while others feel and perform much better on a higher-carb diet.
- During ketosis, many parts of your body are burning ketones for energy instead of carbs. This includes a large part of the brain. However, this doesn't happen instantly. It takes your body and brain some time to "adapt" to burning fat and ketones instead of carbs. During this adaptation phase, you may experience some temporary side effects. These are generally referred to as the "low-carb flu" or "keto flu."
At the beginning of ketosis, you may experience a range of negative symptoms, which could include:
- Brain fog
- Increased hunger
- Poor sleep
- Decreased physical performance
- Bad breath
- Leg muscles cramps
- Digestive discomfort
These issues may discourage some from continuing to follow the diet, even before they start reaping all the benefits. At Nutrichef, to start a Keto diet, we recommend our 4-week Keto Starter which includes a health coaching service to help you deal with and minimize the effect of the Keto flu.
- The keto diet doesn’t encourage counting calories, so many times caloric intake is well over the standard recommended, which for some people can lead to weight gain.
- Also, there are few guidelines on the quality of the food, and more precisely the quality of the fat, to choose from while following the keto diet. Some research and education are necessary to follow the right Keto diet.
- Two major issues that hold some people back from succeeding on the diet are boredom and difficulty.
- The lack of diversity in food choices can cause boredom when trying to adhere to the diet longer term. Keto-friendly options are more widely available in some areas than in others.
Having meals prepared ahead of time is the best way to stick to the Keto diet plan, but preparing them yourself requires some level of organization and time. This is where Nutrichef can help. All you have to do is tell us your dietary requirements and restrictions, and our chef will prepare meals to your precise specifications, using a variety of wholesome ingredients every day. Freshly cooked and delivered to your door.
If you are confused about the Keto diet or are concerned about being bored or overwhelmed by the dietary requirements, contact Nutrichef now. If you wish to cut your carbs to 50 grams or less per day, we recommend you talk to your doctor about trying the keto diet first, and then contact Nutrichef for a 4-week Nutriketo Starter program.