The ketogenic diet is super popular these days – but is it safe – and is it actually good for you? Here’s a closer look at the health and safety of the keto diet…
The ketogenic diet is just one of many popular diets to make it into the health and fitness spotlight in recent years. However, this particular diet has some unique features. Basically, participants on the Keto diet are asked to do just two simple things: lower your carb intake and up your fat intake. This effectively forces the body into a state of ketosis, which is the body’s way to switch from carb-burning to fat-burning. Your body will burn some amount of fat anyway, even if you do consume carbs in your regular diet. But on the ketogenic diet, your body will rely on fat as its primary source of fuel, turning the tables on fat burning.
The keto diet does have some side effects to watch out for. For example, when you go onto the ketogenic diet, you may suffer from what’s called the “keto flu” in the first month. This is when your body exhausts its stores of carbs and finally makes the switch to burn fat. Many people say that once you experience the keto flu, the transition back into keto even after stopping the diet for a while will be much easier. However, there is no scientific evidence to support this claim yet.
However, when it comes to the general health and safety of the diet, there are certain aspects to consider. Generally, eating a low-carb, high-fat diet is considered safe, so long as you follow a few guidelines. First and foremost, you have to look at where your fat is coming from. If you are going to switch from a high-carb diet to a high-fat diet, you need to prioritize healthy fats – don’t just eat a bunch of junk food. Healthy and natural fat sources will help keep the keto diet healthy and safe.
The other aspect to consider is your protein intake. You have to get an adequate protein intake on the ketogenic diet in order to ensure that you’re getting enough nutrients. You need to carefully balance the amount of protein and fat you get to make sure it fits your body’s needs and your lifestyle. Keto aims to limit carbs as much as possible, but use common sense. Many vegetables are high in carbs, but they are the healthy kind, so it doesn’t make sense to eliminate these from your diet.
Finally, you need to think about your sodium intake. When many people start keto, they take the wrong approach. Rather than focusing on eating healthy, they just try to limit carbs. This can lead them to over-eating meats, eating too many unhealthy fats, and consuming far too much sodium in the process. These shortcuts are where the dangers of the keto diet lie.
If you want to try the ketogenic diet, just make sure you aren’t just switching to a low-carb but still unhealthy way of eating. Emphasize the consumption of lots of fresh vegetables, especially since this diet doesn’t allow for many fruits due to their carb content. Add in some healthy and clean fats and protein, and you will be able to experience the true benefits of the keto diet.