Keto Diet Review 2020[UPDATED] – What You Need To Know!
Are you overweight, obese or maybe you just looking for a weight loss strategy? Are you overwhelmed by the massive amount of information that is contradictory, conflicting and down right miss-leading about what food you have to eat and what you should not?
I know I was so, if so, just read up. I’m gonna lay it out for you here in a sensible and easy to understand way.
So, let’s get started ……..
My Keto Diet Review 2020
Maybe, you’ve heard about ketogenic diets but, haven’t really got a clue what the hell it is or people just say “oh, it’s just like that Atkins thing“. Well, firstly it’s not like that Atkins thing really. A keto diet is a low carb and high fat diet!
What? I hear you say. High fat is bad for you. don’t you know that? Well, errrm, no, high fat is not bad for you.
In fact, all that bullshit the media and doctors feed you is purely designed to make money but, that’s another story for another day. Basically, when you cut your carbs to extremely low levels, you need to increase your fat intake significantly which the liver makes ketones to be used as energy.
The ketogenic diet is known by different names, low carb diet, low carb high fat diet, etc. This article is a brief keto diet review.
Welcome to my blog where I try to give you all the information about the keto diet and living the keto lifestyle in an easy to digest way and try not to bore the hell out of you.
Why is the ketogenic diet so popular?
The keto diet has been getting a lot of reviews and attention over the past couple of years because of its huge potential to be part of weight loss strategy thanks to the craze for low-carb diets which were popularized by the Atkins diet..
Today, low-carb diets are available in a number of different styles for example low carb, high protein, the air and water diet. Just kidding, that last one – the air and water diet i made up.
All of them are high in protein and moderate in fat.
However, how the ketogenic diet differs is the fact that you increase your fat intake significantly. In fact, 70% to 80% of your calories will come from fat with only a moderate amount of protein.
How does a ketogenic diet work?
When doing the ketogenic diet as a weight loss strategy, carbohydrates don’t play the major role in providing the necessary energy.
Then, what are sources of energy under the success?
Let me break it down for you ……. When the body is deprived of carbs, it uses up the glucose which has been stored in the liver. It also uses up the energy released from the glucose in muscles.
As the process goes on for two to four days, the stored glucose pretty much gets completely used up and insulin levels in the body come down.
When this happens, your body has no choice but to find an alternate fuel source so, it starts using fat for all of its primary activities.
So, what is exactly ketogenic diet?
In a nutshell, the ketogenic diet plan has a low carbohydrate intake of less than 50 grams per day.
When it comes measuring this out in terms of calories, carbohydrates contribute 5% to 10% of calories, proteins 10% to 20% and fats contribute 70% to 80% of the calories.
The proportion of the protein is kept to moderate levels in the ketogenic diet. It is deliberately kept like this because eating excess protein can actually prevent you from going into ketosis. Ketosis is a metabolic process which happens when the body does not have enough glucose to use for energy so, it burns stored fats instead.
This process results in the accumulation of acids (ketones) in the body.
Many people are afraid that they won’t know what to cook as so many of our meals are based around carbs. Well, here’s the thing – you will be surprised and amazed at the different recipes out there for the ketogenic diet. I have already done a review of some of my favorite and best ketogenic diet books which have got loads of delicious recipes in them. Also my fave one, which is my go-to cookbook is a must for any keto enthusiast.
Benefits of the Ketogenic diet
The benefits of a Ketogenic diet have been shown clinically to bring about a change in a persons metabolism. It results in loss of weight, an improvement in various health issues for example high blood pressure, high cholesterol level, and triglycerides.
Other health benefits include weight loss, better heart health, better functionality of the brain, in women with PCOS (Polycystic ovary syndrome), improvement in case type 2 diabetes and some cancers.
Experience shows that the ketogenic diet benefits by causing changes in the metabolic process in the short term.
The overall effect is as follows :
Your appetite reduces significantly because of the high fat in food. Fat has more calories per gram than protein or carbohydrates.
The amount of appetite inducing hormones like ghrelin and insulin comes down significantly.
Your body goes into fat burning overdrive
Your body becomes lean because of the loss of fat.
Risks, side effects, complications
In this ketogenic diet review, it is important to discuss the risks side effects and possible complications that may potentially cause you to fail or give up in your goal of weight loss. In the long run, if you continue to follow the ketogenic diet, you run risks but, these can be dealt with by being sensible about the whole thing.
Kidney and heart – When you are on the ketogenic diet, your body loses electrolytes by frequent urination, and your intake of electrolytes might not be enough to compensate for this. When you are deficient in electrolytes such as sodium, potassium, and magnesium you run the risk of a harmful effect on the kidney. The effects of the loss of these electrolytes are sometimes called the keto flu.
Dehydration may also lead to electrolyte deficiency which can result in an irregular heartbeat, which is dangerous.
As keto diet is low in vegetables, fruits, grains, and legumes, and it is also low in fibre. Some vitamins and minerals come only from these foods alone. However, this is easily fixed. For low Potassium, just eat some more avocado or leafy greens.
For low Magnesium, eat some mackerel, almonds, leafy greens. For low sodium, have some salt with every meal. I know, I know, you have been told that salt is bad for you! Well, in huge amounts it is but, the body needs salt / sodium to function and if you are pissing it out, you need to replenish it so, put some on your veggies or you can even have 1-2 cups of bouillon or broth on a daily basis.
They say that the Keto diet is not suitable for everyone. Well, i don’t agree with that. Anyone can do the keto diet but, it does take a huge amount of willpower especially in the beginning because, you will feel like shit doing it. I’m not gonna lie. This is just your body going cold-turkey from your drug addiction (SUGAR).
If you can get through it though, you will feel amazing and clear minded. It really is an awesome feeling not to be a slave to sugar.
If, however, you have any medical conditions such as diabetes, high blood pressure, or any other conditions which you might be taking medication for, you have to take it slowly and monitor your progress as in the case of high blood pressure for example.
Some people have found that their blood pressure drops so significantly down to more normal levels, that the blood pressure pills which are designed to lower their blood pressure, drops it down to dangerously low levels so, caution should always be used.
The main point about ketogenic diet is that it is extremely effective in a very short amount of time and you should make your doctor aware of what you are doing even if they don’t agree with it.
The best diets for losing weight have come and gone over the years. As for this keto diet review 2018, ketogenic diets have become one of the trendiest diets of 2018 and are set to get even more popular in 2019 as more and more people are realizing that sugar is their enemy and not fat.
However, the downside ketogenic diet and all diets in fact is that it does not focus on how good the foods are but, if you eat free range, organic, grass fed etc, you give yourself the best choices of foods.
Having given a brief idea here about the ketogenic diet, its benefits, and other aspects, it is important to decide for yourself the next step. It’s not the easiest diet to do. I also don’t like calling it a diet because, people always diet for a while to lose a bit of weight then go back to eating all the junk again. I see keto as a lifestyle change. Yes, you lose weight but, there are so many other benefits to going keto!
You need to have patience though. It may take a few weeks or even a few months. You must stay focused!