For How Many Months Should I Follow The Keto Diet?
- 11 Oct, 2020
THE KETO DIET
In today's generation, no one is able to take care of their health in the actual prescribed ways which are necessary for a person's wellbeing. People resort to unhealthy food habits, ill habits like drinking and smoking frequently, eating a lot of junk, gram of carb diets, excess high protein, skipping meals of the day, not having a balanced diet etc. In the long term, these ill habits show their repercussions and they are not quite good. People start getting obese at a very small age, they tend to develop chronic diseases such as heart diseases, kidney stones ( uric acid stone etc), type 2 diabetes etc. After all this, people finally start resorting to healthy dietary regimes such as Ketogenic Diet, Vegan Diet, Gluten Free Diet, etc so they can reverse the bad effects which have taken place in their body and lose weight, burn fat etc. Keto is one such diet which is getting popular amongst today's generation and people are following it as a trend. It is also known as a Ketogenic diet and basically deals in low carbs and high fats so that the body can utilise proteins and fats for energy as the primary source of energy instead of glucose. Keto has been known to be effective in curing, preventing and reversing the ill effects of many diseases, helping in losing weight, getting rid of PCOS etc but just like every diet is not suitable and advisable for every person, even Keto is not.
ILL EFFECTS OF THE KETO DIET
Apart from the endless health benefits Keto offers to a dieter, it has many side effects as well which may cause serious health problems if ignored. The side effects may obviously not show up in every person following the diet but it is advisable to consult a doctor and get a routine checkup plus allergy test done before going for Keto. Being on the Keto diet for a long term can lead the the following complications
- Tremendous muscle loss by the dieter
- Problems like pimple, acne, dry skin etc.
- Loss of Electrolytes in the body
- Formation of Kidney Stones
- Nutrition deficiency
- Hormonal imbalances and menstrual problems etc.
Therefore it is always advised to see the doctor before taking up any diet and staying in the diet only for a stipulated time under which it does not have side effects on the body. One must not stick to the Ketogenic diet only because it is helping them to lose weight because it can get harmful in the long run.
HOW LONG DOES IT TAKE TO REACH KETOSIS?
Even when on the Keto diet, it is not as easy as it seems to reach Ketosis, it depends on the body type and body metabolism. In order to see your body shift to ketosis and start experiencing benefits, you have to allow an adjustment period of a few weeks. The first two to six weeks are virtually the ketogenic adaptation phase, where your body is going through the adaptation of switching to relying primarily on fat versus glucose or carbohydrates. Studies show that the body takes at least three months to attain Ketosis and in some people it may take more time.
KETO DIET- HOW LONG?
As is true for any diet, you should only begin to follow it if you can maintain it as a lifestyle change. All it takes is 28 days to see a huge transformation. As long as someone knows how to properly navigate carb-infested situations like social gatherings, vacations, and holidays, if they do rapidly introduce carbohydrates in a short period of time. Any diet needs to be something that can you do and maintain for far longer. One gets to know as they attain Ketosis because in most of the cases the symptoms of Keto Flu become very visible and evident on the person's body. One must know that they have attained Ketosis and it can also be checked by having a check on the weight and other parameters which the diet affects. Gradually one must try coming off the Keto diet safely by incorporating carbohydrates in their diet. Numerous specialists state that the high-fat eating regimen shouldn't be followed forever. While a few people have achievement remaining on keto for an all-inclusive timeframe, not much research has been carried out on the long-term effects.
HOW TO GET OFF THE KETO DIET SAFELY
As you slowly make the progression off the ketogenic dietary regimen, start to gradually diminish your fat admission while increasing your admission of lean proteins, vegetables, and healthy sugars, like fruits (apples, mangoes, strawberries, etc.), entire grains, and beans. While you should, in any case, eat the healthy fats you've gotten acclimated with (such as coconut oil, avocado and olive oil), diminishing the sum is critical, else, you may end up eating an overabundance of calories. The way to keep weight off post-keto is to embrace a portion of the solid practices you created on the eating regimen. Here are some ways in which you could come off the Ketogenic diet safely.
- Do not start consuming carbohydrates all at once so better start incorporating them gradually.
- Try to include more fiber rich foods in your diet and be slow on yourself.
- Consider doing some exercises as a part of your daily routine.
THE BOTTOM LINE
The biggest challenge one faces while starting with the keto diet is sticking to it strictly and with full dedication. With keto, there’s no such thing as a “cheat meal.” If you fall off the wagon and eat a donut or a bowl of pasta, you’ll fall out of ketosis and you might need to start it all again. However if you are committed to it, it is possible that your body responds to the diet more effectively and you attain Ketosis soon and even this phase can be tough to get off from because you are used to the diet now. Therefore it is advised to keep a check on Ketosis and get off the diet safely within the safe time zone so that it does not have ill effects on your body.