For years, fitness experts have recommended several low-carbohydrate and high-protein diets to people who want to lose weight. But none of them has garnered as much attention as the keto diet which remains to be one of the most popular weight loss regimes to date.
What is Keto Diet?
Contrary to popular belief, the keto diet isn’t new. The ketogenic diet has been around for more than a century as a way to treat epilepsy in children. It was in the 1970s when it was popularized for weight loss purposes.
Normally, the body relies on glucose extracted from carbohydrate-rich sources such as grains, fruits, legumes, and vegetables. But with a keto diet, these are limited and selected so that the amount of carbohydrates introduced to the body is reduced to a minimum.
A ketogenic diet, or keto diet, is based on a low-carbohydrate meal plan. The diet forces the body to produce energy from a different source. Instead of glucose, the body uses ketones produced by the liver to synthesize stored fat.
Burning excess fat is the most effective way to lose weight. But to do this, there are several requirements that need to be met to activate the liver and subject the body into a state of ketosis.
The body has to be completely deprived of carbohydrates but overdoing it can have harmful side effects. The ideal amount of carbohydrates consumed must be limited to at most 50 grams a day. Eating too much protein can also interfere with ketosis, so consumption of food rich in this component must be kept at a minimum.
To compensate for the imbalance in depriving the body of carbohydrates, the keto diet has a high-fat requirement. Nuts, avocados, olive oil, and butter are recommended to be included in every meal. The keto diet isn’t specific in the kind of protein to be consumed, so pork, bacon, beef, sausages, and eggs are all welcome.
Fruits and vegetables are high in carbohydrates, so these are limited to certain kinds. Berries are okay, but they have to be served in small portions only. Leafy greens such as spinach and kale, as well as low-carb veggies like squash, cauliflower, and broccoli are the best companions for keto weight loss.
Benefits of Keto Diet
People are enticed into doing a keto diet because of the positive health effects it brings. Here are the major benefits of keto diet you can gain from practicing it:
- Enhanced weight loss
One of the biggest keto benefits is how it promotes weight loss better than other diet plans. According to a study, those who strictly followed a keto diet lost more weight than those who had a low-fat diet; some even lost as much as 5lbs more in just half a year compared to those who practiced other forms of diet.
Food consumed while on keto diet easily fills the stomach, greatly reducing the feeling of hunger and decreasing appetite. This helps you avoid eating while your body goes into the state of ketosis.
- Reduced risk of cancer
Keto benefits include reduced blood sugar levels, and this lowers the risk of cancer from insulin complications. A study even shows that the keto diet can be utilized to supplement cancer treatment therapies like chemotherapy.
- Improved cardiovascular strength
Keto diet calls for the consumption of foods high in fat, but that doesn’t mean you can eat anything you want. Selecting food that has healthier fat content than pork, bacon, and processed meat can greatly reduce the amount of bad cholesterol that enters your system.
High levels of cholesterol are often associated with increased risks of heart disease. A keto weight loss diet can lessen bad cholesterol intake, reducing the risk of heart complications.
- Reduced onset of Alzheimer’s disease
The presence of ketones in the body has a positive impact on protecting the brain cells from aging. This benefit of the keto diet is viewed as a way to reduce the progression of Alzheimer’s disease.
- Balanced hormonal disorders
Polycystic ovary syndrome (PCOS) is a hormonal disorder that has been a bane to many women of reproductive age. The condition leads to the excess production of male hormones and causes ovulatory dysfunction and polycystic ovaries. Weight gain and skin problems are the most visible effects of PCOS.
According to research, the low-carbohydrate benefit of the keto diet was found to have a positive effect on the condition of women with PCOS after a span of 24 weeks. Weight loss and the restoration of balance on hormone production and insulin level were the major effects of the diet.
- Improved skin health
Acne is a skin condition wherein hair follicles become clogged with oil and dead skin cells. It results in the appearance of blackheads, whiteheads, and pimples on the face, neck, or shoulders.
Acne is caused by several factors including stress, hormones, medications, and diet. Eating food high in carbohydrates may affect the blood sugar level in the body and negatively impact the skin’s health.
One of the benefits of the keto diet is reduced carbohydrate intake. Studies show that this has therapeutic potential for treating acne.
Keto Diet Risks
The benefits of a keto diet are huge, but so are the hazards, especially if the practice is done without proper knowledge and preparation. Some of the keto diet risks are:
- High fat intake
One of the major keto diet risks is the high consumption of saturated fats. This increases the danger of acquiring heart disease as a result of ingesting too much bad cholesterol. It’s recommended that you limit the fat consumption to just 7% of your total daily calorie intake.
- Nutrient deficiency
Since you’re not eating a variety of grains, fruits, and vegetables, you might miss important micronutrients such as magnesium, phosphorous, selenium, and vitamins B and C.
- Liver and kidney problems
Too much fat in your system will burden your liver. If you have existing liver conditions, consult your doctor first before doing keto for weight loss.
Kidneys metabolize protein but take in too much and you’ll overload them. Limit your protein intake to around 46 to 56 grams, or as prescribed by your physician.
- Bowel issues
Fruits and vegetables are high in fiber content, but when you’re on a keto diet, you miss on this important digestive component. Additionally, you’ll be consuming more meat, further burdening the digestive tract.
- Mood swings
Just like any low-carb diet, suddenly limiting the regular consumption of carbohydrates affect the supply of glucose in the body. This can temporarily cause mood swings, irritability, and confusion.
Keto Diet Alternatives
You might ask what keto diet alternatives you can take that have lower risks and possibly faster results. No, they’re not low-carb diet plans like Atkins, South Beach, or Paleo. It’s liposuction and similar procedures that Dr. Matlock provides best.
Dr. Matlock is a popular cosmetic surgeon who Hollywood celebrities and other prominent figures wholeheartedly trust. He has developed the most effective and advanced procedures for trimming the body into the ideal shape you’ve been dreaming of. His vast knowledge and deep experience in the field has produced countless positive results from his patients.
For those who are having a hard time losing weight and are looking for keto diet alternatives, Dr. Matlock offers procedures that will surely get you the form you want. Liposculpturing, Vaser-Assisted Liposculpturing, Vaser Hi Def Liposculpturing, and Advanced Surgical Bodybuilding are some of the popular techniques he conducts. Dr. Matlock also offers advanced liposuction techniques like Brazilian Butt Lift/Augmentation, Mommy Makeover, and Tummy Tuck which are designed to not only remove the excess fat from your body but also augment specific parts to give you a better physical shape.
A keto weight loss diet is for serious people who know what they’re doing, and not for beginners who want to try this method as a sort of experiment. While there are numerous benefits of a keto diet, there are also risks involved that can wreck your body if it’s not properly executed. Make sure you’re properly equipped before you practice keto diet. Better yet, consult a doctor to guide you through the process.
However, if you’re having trouble losing weight through normal dieting, there are keto diet alternatives offered by Dr. Matlock. His liposuction and similar procedures are top-notch and remain unmatched in the field of cosmetic surgery. You can rest assured you’re in good hands when you decide to undergo any of his body sculpting procedures.
Schedule a consultation with Dr. Matlock now and discuss what he can do for you to achieve your physical goals.