Is the Keto Diet worth it for you?
- 07 Mar, 2020
Are you trying to lose those extra pounds and get fit? Relying on some diet is quite a hard decision to make. You not only invest your time, money, and resources on a diet but you also bargain your mental health, it’s a risk! Before taking on any kind of diet you should ask yourself a question:
Is the diet worth it? Is it worth your time, money, and above all the risk? Though you might go through dilemmas at times, during your diet, what matters the most is if it’s actually helping you out. And if it is, it’s worth the risk.
One of the most common diet plans people are currently going crazy about is the Ketogenic diet. So why actually? Yes, it’s the results, the transformations people are getting with the Keto diet. The rapid weight loss and reversal of many chronic weight-related health conditions are what you can expect out of a Keto diet.
Keto diet is a low-carb diet, moderate in proteins and at the higher end with healthy fats. How does it work?
It’s proven and occurs through an induced metabolic process called ketosis. Your body needs energy, and primarily this energy is driven from carbs. Thus, glycogen (basically sugar) is your energy source in normal conditions. The Keto diet deprives your body of carbs and in turn gets you in ketosis, a state wherein your body turns to fats for energy as it runs out of carbohydrates. This helps you lose your extra fats within no time and at the same time helps you with your chronic conditions like Diabetes Type II, PCOD, etc. A dose of those extra proteins helps you get better skin and hair.
A healthy thing that keto does to you is that it helps you get rid of your unhealthy snack cravings. When you want to, you can have low-carb/keto snacks, which some brands are offering right now.
On a Keto Diet, You are not only cutting down carbs, but you are limiting them to the point that you stimulate supported ketone creation — something that you can’t do with other mainstream diets.
Because of executing this dietary methodology, numerous changes will happen all through your body, for example,
Increased water and mineral discharge,
Critical changes in blood lipid levels,
Reduction in glucose levels.
Every one accompanies potential risks and advantages. In general, as long as you notice our recommendation on the best way to cure the transient risks and counsel your specialist when necessary, the keto diet might be what you need to meet your health goals.
Below is the list of risks and solutions to a Ketogenic Diet.
- Rebounding to old eating habits:
Keto diet is a tough guy to get along with. It’s difficult to do and sustain. You will sometimes want to go back to your tasty and unhealthy foods.
- Increased hunger and cravings:
On a keto diet, you can’t just munch on anything and at times, may not get enough energy doses. This will cause more hunger cravings.
- Bad Breath: This is something you can take care of with a good mouth-freshener.
- Mild Dehydration:
As proteins and fats require a lot of water for digestion, your body might feel mild dehydration at times.
- Electrolyte Depletion:
You might need more pee breaks during a keto diet. This will lead to the loss of more electrolytes like Magnesium, Potassium, Sodium, etc.
- Micronutrient deficiencies:
A ketogenic diet focuses on fats and proteins. You might miss taking some essential nutrients like calcium, vitamins, minerals, etc.
- Digestive Issues:
A ketogenic diet lacks fiber and relies on protein and rich foods, this might cause problems like constipation and digestive issues.
- Menstrual cycle irregularities for women
- Make lifestyle changes that help you stick to a keto
- Eat the right amount of calories, fat, and protein
- Stay hydrated: Drink a lot of water and stay hydrated. This is pretty easy!
- Eat a variety of macronutrient dense foods:
Try to get you essential nutrients from a variety of keto-friendly foods. Don’t settle for less. Experience a variety of keto foods. This will help you stick to the Keto regime.
- Consume more fiber:
Most veggies have a lot of fiber and can help you get enough carbs. Make sure the veggies are keto compliant if you are on a strict keto.
- Use vitamin and mineral supplements when necessary:
You can surely use supplements to give your body enough vitamins and minerals. But don’t depend too much on them. You should have as much as your body needs, but not more than that.
- Increase carb intake until the cycle is normalized:
If you experience any issues regarding your health on a keto diet, you should start taking in more carbs and once everything is back to normal, you should get back on keto.
To help you formulate your keto diet so that it is safe, healthy, and effective, make sure it meets the below criteria:
- It helps you to meet your body composition objectives.
If your Keto is helping you meet your body goal, it’s a good indicator that it’s worth it. Your keto should help you get slimmer. It should also indicate changes in skin tone and texture and your hair health.
- Meets your micronutrient needs.
Being on a Keto doesn’t mean that you should deprive yourself of essential nutrients. Your keto diet plan should meet your micronutrient needs.
- Improves your general wellbeing and prosperity:
Your keto should improve, and surely not degrade your health conditions. Health is the goal. Health is what you are doing everything for. Your keto diet should give you the right symptoms and signs.
If your diet procedure isn’t doing these things for you, at that point its best to make changes as per your dietary methodology until it is improved for you, your wellbeing, and your objectives. You need to keep thriving for a healthy keto. Keep making better changes and thrive to adapt to the keto regime.