Quick Keys To Keto

Everyone has heard of the Atkins and Keto diets, but with all the fad diets, workout apps, detox box descriptions, and gym membership ads promising quick abs, the information can be overwhelming!

This is going to be a quick and simplified breakdown of what the Keto diet is, what foods the diet is primarily focused on, foods to avoid, and an overall explanation of the diet itself and who it can help. 

Keto is a strict no-carbohydrate based diet, this includes the exclusion of healthy sugars, such as fruit, to one’s Keto diet. In the past, the diet was used to treat epilepsy in children and diabetes before the discovery of insulin. Today, individuals with type II diabetes will find low carb diets beneficial in losing and maintaining their weight.
“But on Keto and Atkins, you eat only fats, isn’t that unhealthy?” It has been scientifically proven, that by cutting out carbohydrates entirely, your body will resort to burning stored fats and fats being consumed, as fuel. Keto is based on a (healthy) high-fat and protein regimen. There is no risk of high cholesterol or various other issues caused by high-fat diets if Keto is done properly. 

Here are some examples of what is and isn’t acceptable when on the Keto diet:

Do’s	Don’ts
Non low-fat dairy	grains/ any breads
meat/poultry/seafood	starches
cocoanut/olive oils	beans
vegetables	pasta
eggs	fruits
Berries- they are low carb compared to most fruits	Oatmeal/rice/quinoa
Unsweetened coffee/tea	Basic sugars

Some may still have speculation whether Keto is healthy, being that not all fad diets are trustworthy. There are in fact some health risks with the Keto diet when catering to certain individuals. An extreme change in diet should be discussed with a physician, especially if an individual has a past record of medical conditions. 

Possible Side Effects to Keto

Fatigue

Poor mental energy

Increased hunger

Trouble sleeping

Muscle cramps

constipation

Nausea

Stomach discomfort

These symptoms are the result of your body going into ketosis, which is the adjustment of your body using fats as fuel rather than carbohydrates. People wonder whether the Keto diet is successful or not because it promises quick weight loss in a short amount of time. 

From personal experience, the diet is difficult without the right mindset. The lack of mental energy was draining, especially as a student. My diet was heavily plant and healthy fat based and I did see results on the scale the second full week of the diet. Majority of the diet is understanding what a healthy amount of fats is. Many people fail to understand the science behind healthy foods which hinders progress when on a very strict diet. However, many sources are made available, without having to spend hundreds on weight loss diet subscriptions or even calorie counters like Weight Watchers. Plenty of cookbooks based on Keto make it easy for no carb or even just easy low carb diets possible for beginners, like myself. Overall, Keto is a great way to lose and maintain weight in a short amount of time, if followed correctly.