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Keto diet- what is it and is it safe for you to follow?

Beginners' Guide to Keto Diet

The Keto diet is one of the many diet options for you to choose. It is the top searched keyword because it can bring you great results without harsh requirements. You do not have to sacrifice your favorite food following this diet. 

Besides other popular diets such as eat clean, low carb, or intermittent fasting, what exactly is the keto diet? And why is it always in hype? Let's read this article for a better understanding of this diet. 

1. What is the Keto diet? 

If a low-carb diet focuses primarily on protein, Keto (also known as Ketogenic) diet focuses on fat. 

Specifically, regular diets allowed you to consume about 50% carbohydrates, 30% protein, 20% fat per day. Keto diet, on the other hand, will go the exact opposite of the regular ones!

When you follow this diet, you only need to eat 1/10 of the carbohydrates (about 5%) required. To replace the carb reduction, you will have to increase the fat intake. 

The diet seems to work and is safe for most of us. However, you need to consult your doctor before following to stay safe.

2. How does it work? 

You might wonder, is it safe to overeating on the fat - the most likely cause of weight gain? The answer is yes!

 Instead of relying on the amount of glucose you get from carbs (such as legumes or grains, fruits), the diet will force your body to use another type of fuel: fat.

An effective keto diet depends on ketones, a fuel produced by the liver. The liver will turn stored fat into ketones and use ketones as an energy source instead of glucose from carbs. 

Following this diet method, your liver will constantly help to burn the fat intake for the body's daily activities. The fats also make us feel full, limiting our carbohydrate intake- an element that makes you gain weight. 

3. What can I eat in the diet? 

With the Keto diet, you must pay special attention to the amount of fat in each meal. For example, in a 2000 calories diet, the number of protein, fats, and carbohydrates should be 75, 165, and 40 grams, respectively. This rate is standard but not fixed, and you can adjust it slightly according to your needs. 

Some foods that you are allowed to consume in each category are as followed:

  • Fat: nuts, seeds, oils, butter, milk, cheese, yogurt, and animal fats.
  • Protein: meats, eggs, poultries, and seafood, preferably processed with heat and oils. 
  • Carbohydrates: low-carb fruits and veggies, such as berries and avocadoes.

Besides that, there are foods that you should avoid when following this diet includes:

  • Sugary products: fruit juices, coke, smoothies, cakes, ice creams, candies.
  • Starches or grains: they are often high in carbs, such as wheat, rice, pasta, 
  • Fruit: you have to say "goodbye" to most fruits following the keto diet due to high sugar levels. If you are craving some fruits, you will have to pick mild, sour, and not too sweet ones, and of course, there will not be much for you to choose.
  • Vegetables: starchy veggies such as potatoes, sweet potatoes, and carrots.
  • Alcohol: due to the high sugar content in alcohol, it will affect your liver to produce ketones.
  • The benefits and minuses of the Keto diet

4. Pros and cons of the diet

Without the proven effectiveness and unexpected results to the body, the diet will not be as hype as recently. Let's take a look at the fantastic health benefits brought by the diet: 

  • It helps you lose weight quickly.
  • It helps to improves concentration and lifts your mood.
  • It controls your appetite: losing weight with this method will help you control your appetite. It makes you eat lesser, and lose weight easier.
  • It controls the sugar level in your body. Due to eating very few carbs, the blood sugar level improves significantly, which helps to reduce the harmful effects of insulin and prevents diabetes type 2.

Benefits aside, you should also pay attention to the risks it might bring:

  • Easy to cause nutritional deficiencies: because you do not eat fruits, veggies, and grains following the keto diet, there is a problem of nutritional deficiencies such as vitamins or micronutrients, including magnesium, selenium, and phosphorus
  • Because this diet adds to your meals lots of fat (including saturated and unsaturated fats), it increases "bad" LDL cholesterol, affecting heart health. 
  • The diet strictly limitate the fiber intake from starchy fruits and veggies, making the body easily prone to constipation. 

After this article, we hope you can have a better understanding of the Keto diet before starting. We wish you all the best!

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