The Keto Diet is now one of the most popular diets of recent times, despite its origins dating back to around the 1920s. Obesity and problems related to overweight have taken hold more and more in recent years and it has become necessary to always look for new ways to lose weight.
And how can you not appreciate the results of a diet that allows you to lose weight without too much effort and by eating a little bit of everything?
But one wonders if despite its popularity this popular Keto Diet is really that special and effective.
Carbohydrates are reduced, more proteins are added but above all the focus is on fats to obtain the necessary energy boost. So will it be healthy to follow it? And for how long?
We are well aware that there are many questions, but today we want to try to give some answers. We will do this by taking advantage of the reviews that we have gathered for you: both from doctors and from those who have tried it on their skin. We will find out if it is an ideal solution that will make us lose weight easily, or we must avoid it because it puts us at risk, generating health complications.
To understand if a diet is effective, in fact, it is necessary to analyze it in all its facets and understand above all if it is carefully managed, therefore without underestimating the nutritional power of some foods that should not be completely eliminated. But let's go in order: let's start with an overview of the ketogenic diet and its characteristics, and then analyze the keto diet reviews.
Keto diet and ketosis
One of the most important features of the ketogenic diet is the reduction of carbohydrates.
If they are restricted, our body reacts with ketone bodies (or ketones) which are produced by the liver. They will be used for energy production that will help us face the day. In simple terms, carbohydrates are replaced by ketones as an energy source.
This state is called ketosis. At this point the body begins to burn stored fat, and this is what causes weight loss. However, carbohydrates are not eliminated completely: the keto diet recommends reducing them to about 20-50 grams per day.
This diet has a strong diuretic effect and most of the weight is lost by water weight loss followed closely by fat loss. One of its advantages is that in the state of ketosis hunger subsides and the overall reduction in calorie intake helps you lose weight faster.
Keto diet: how it works in everyday life
The ketogenic diet is a diet low in carbohydrates, but high in protein and fat. Beware of the word “low carb”!
Often one of the problems of those who decide to follow a keto diet is to think that carbohydrates must be eliminated completely. This is one of the reasons why the diet is not as effective as it should be! The right distribution of nutrients must be distributed as follows:
- 70%-80% of greases;
- 10%-20% protein;
- 5%-10% of carbohydrates.
What does it mean in practical terms and in everyday life? Foods rich in fat are allowed in your weekly menu, such as: meat, dairy products and extra virgin olive oil. Watch out for some foods that are too rich in carbohydrates, such as potatoes, peas, lentils, corn, cereals and many types of fruit.
Keto diet and daily calorie intake
By limiting carbohydrates, how many calories per day can we consume? In fact, we know that by consuming only 20 to 50 grams of carbohydrates per day, the caloric intake will inevitably be lower, so we need to diversify with other macronutrients, to avoid debilitating and maintain ketosis.
All diets that are based on a high fat content are characterized by the intake of fat and calories at will. But there are also variations:
- the ketogenic diet with low calorie content, which favors protein foods such as eggs and soy.
- the keto regime in which you have to consume around 400-800 kcal/day.
Reducing carbohydrates makes it easy to enter ketosis, but the hardest part is maintaining it for as long as possible. In fact, it's enough to slip two or three times in a row to send everything up in smoke. The results can therefore be canceled by ingesting "not allowed" foods which it is good to know beforehand in order not to make mistakes, even often made unknowingly.
What happens when ketosis kicks in
What benefits does ketosis bring to our body? Here are some great ratings:
- Contributes to weight loss;
- Reduces oxidative stress;
- Gives a greater energy source;
- Improve brain health;
- Reduces hypertension;
- Fights forms of persistent migraines;
- Cancels, or considerably reduces, the sense of hunger;
- Improve digestion.
In the light of what has been said, it can be seen that the keto diet works and also has positive implications for health. Yet we must also consider the timing: for this reason let's see what happens in detail if we follow it for a short period or for continuous periods.
Keto plan for short periods
The ideal period to stay in a ketogenic regime and therefore in ketosis shouldn't be too long. To be truly effective, the diet must therefore only last a limited period of time, preferably agreed with the nutritionist. The first weeks are the most important and above all they are the ones that record the highest weight loss.
Part of this is due to water loss rather than fat loss. But this only concerns the first phase, then the reduction of carbohydrates and the intake of proteins and fats allow the effective loss of body fat necessary for real and constant weight loss. Especially at the beginning, it is essential not to go astray with the prohibited foods. Diligence allows faster and more immediate results and a less heavy and long diet. Week after week we must not make the body lack the most necessary nutrients and in particular the fibers, otherwise we risk creating considerable constipation problems. Then when the body gets used to the new metabolic state, the pangs of hunger will feel less, replaced by the sense of satiety that allows you not to get out of ketosis and let yourself be tempted by gluttony.
It seems like an ideal state and certainly many are thinking: so why suspend it if I'm getting results? Unfortunately there is a time when you have to stop to prevent it from losing its effectiveness. Let's find out why!
What happens with a long-term keto plan
A long-term keto diet may not have any health benefits, which is why it is discouraged by all doctors. keto plan which goes on for months and months.
The first reason is related to the nutrients taken. Specifically, a diet high in fat and low in carbohydrates carries risks in the long run, as you ingest too much saturated fat. As a result they can raise unhealthy cholesterol levels and this can affect a higher rate of heart disease occurrence.
The intestinal microbiota may also be affected by the prolonged keto regimen. Fibers are limited, and so is fruit, which instead contains many vitamins that are useful for our body to always keep it healthy.
Finally, all continuous diets then get tired! Unfortunately it is inevitable and physiological, because the foods are reduced and so are the types of preparations that can be used. This causes a sense of tiredness which in the long run leads to making more mistakes and losing concentration and determination.
To prevent these negative processes from occurring, a duration is established in advance and the deadline is respected even if the desired weight has not been reached. At most, new cycles are expected to be staggered throughout the year.
Foods: what to buy and what to avoid
We have therefore come to the description of the allowed and forbidden foods, because only having a complete picture of the ketogenic diet and its characteristics can you face this type of path with the right determination.
The keto diet includes these types of foods:
- Butter and cheese, also spreadable.
- Seeds, including chia seeds, flax seeds, sunflower seeds.
- Olive oil, coconut oil or avocado oil.
- Vegetables. For example: romaine lettuce, spinach, zucchini, asparagus, cucumber, broccoli, cauliflower and peppers.
- Chicken, beef, pork and lamb meat.
These foods should be alternated often and combined with each other in keto friendly recipes to vary the diet.
Then there are all those foods that don't get along with the ketogenic regimen and must be strictly avoided. Which? Here are some:
- Cured meat;
- sugary drinks;
Keto diet, why follow it?
The reasons that lead us to embark on a keto journey refer to its qualities in terms of weight loss. The results are evident and are obtained in a short time. With a constant supply of protein and few carbohydrates, when our cells need energy, the body must necessarily resort to its energy reserve which is fat. By burning fat you lose weight quickly!
This is certainly a great reason to follow the ketogenic diet, but according to some it can also have a downside. In fact, since some foods cannot be eaten, it can happen that one feels tired and therefore feels debilitated.
For this reason, nutritionists always recommend helping yourself with energy supplements if you experience symptoms of this kind that do not allow you to live your days normally.
After this general overview of the ketogenic diet and its functioning, let's now analyze the Keto diet reviews, to understand whether it is worth following it or not, directly listening to the opinions of competent people and ordinary people, just like us and you, but who have already experienced it.
Keto Diet Reviews: Doctor's Opinion
Since it is a fairly particular diet, it is important to seek the advice of a doctor, whether he can follow you along the way or give you only the right indications. His support can be useful to understand if eliminating some foods can be good for our body or can create malfunctions.
According to some doctors interviewed on the Keto diet, this type of extreme path must be faced with confidence and tenacity, otherwise it can also cause psychological discomfort. The deprivation of some foods, and above all of some nutrients, can in fact also affect an individual's mood and serenity.
Almost all the doctors interviewed agreed in vehemently stating that the keto diet must be followed for a limited period of time, otherwise it is not only not good for health, but also loses its effectiveness.
Another point that everyone agrees on is the absolute need to follow precise rules and never improvise. Being followed by a competent person and with a defined keto plan (here is an example of pdf menu to download) allows you to be constantly monitored, keeping an eye on any undesirable effects.
By making a percentage estimate of the sample opinions studied, we can therefore say that the ketogenic diet has a positive medical opinion for a good 90%.
Keto diet reviews: the positive opinion of those who have tried it
The research conducted in the scientific field, the samples analyzed and the reviews that refer to the ketogenic diet all lead to one conclusion: this diet really works and weight loss is recorded as is widely said. Here's what they say:
- "I feel less hungry and I can get to meals without that exaggerated appetite which then pushes me to eat more" .
- “ I feel much better and go hungry less than other diets that are much stricter”.
The reason for poor appetite has a clinical basis: fatty foods take much longer to break down and therefore slow down the appetite stimulus.
- "With this diet I can eat the foods I like most without feeling guilty, such as red meat, fatty fish or cheese".
- “Through the keto diet my muscle mass has increased, despite the weight loss, improving muscles and endurance”
In fact, it is known that even sportsmen prefer it to eliminate fat quickly.
Keto diet negative reviews: why not follow it
But what do those who have had a bad experience with the keto diet think? Let's find out in their words:
- “Unfortunately since I started the ketogenic diet I have been accusing constipation problems that I had never had before”.
The most common contraindication of keto is constipation, which depends on the elimination of many foods that contain fiber, such as fruits, vegetables, beans and cereals. Some doctors who are not in favor of the diet in question also claim that this problem can even increase the risk of bowel cancer and heart disease.
- “I feel tired at all times of the day and often my vision is blurred”.
- “My cholesterol levels have skyrocketed.”
However, there is still no scientific evidence on this point.
Here are other possible side effects accused by several patients, who therefore gave a negative opinion on the diet. Their symptoms, however, are currently being studied by science:
- Kidney stones;
- Poor growth, for the youngest;
- Bone density reductions;
- Impaired immune functions;
- Impaired liver functions;
- Increased cholesterol levels;
- Nutrient deficiencies.
For our part, however, we want to reassure you: these undesirable effects are found above all in individuals with previous pathologies, in patients who already take medicines habitually and in those who continue the ketogenic diet for long periods, despite the clear indication to limit its duration.
Final tips to adapt to the new diet
The human body easily adapts to changes after a few days of routine. The same goes for eating habits. However, in this passage there are some precautions to be taken to avoid somewhat annoying discomfort or discomfort. Let's see some with the advice of the doctor or of those who have already been there.
Reducing fiber certainly doesn't help good intestinal functioning. Annoying swelling is often felt after a few days of starting this diet. This is an absolutely normal transition phase! Passing from one diet model to another, the body then needs to adapt and the intestine, which is sensitive to changes, needs a few more days to restore its normal functioning.
So what to do to get better?
Many doctors recommend two remedies to relieve intestinal problems:
- Massage the abdomen. By practicing delicate massages on the affected part, perhaps using ointments made with lavender, significant benefits can be obtained and an improvement in intestinal transit.
- Practice constant physical activity. Standing still is not an acceptable option while dieting. Physical exercise is necessary, even if it is moderate or done at home. Moving helps not only to lose weight more easily but also to eliminate gas and facilitate intestinal transit.
Never forget that physical activity and healthy eating run on the same track. You don't need a personal trainer to do simple exercises or jogging, constantly.
Attacks of hunger, outside or during meals
Finally: what to do if sudden hunger attacks occur during the day? Meanwhile, a premise is a must: with the keto diet these moments hardly arise because it is well balanced.
But above all at the beginning it could also happen, given that as we said the body needs a few days to readjust to the new diet. If you feel hungry between meals, you can easily increase the portions of salad and loose vegetables (both raw and cooked) included in your keto plan.
On the other hand, if you feel hungry between meals, remember to always have a snack. They are two non-optional but mandatory steps in the ketogenic diet, otherwise you arrive at the meal, whether it's lunch or dinner, with an exaggerated hunger that pushes you to give in to temptations, often going overboard and exceeding the indicated doses.
Some examples of snacks? Carrots and fennel are among the most recommended: they relieve hunger because they give that sense of satiety which helps to better tolerate the diet.
These suggestions have been extensively tested by those who have decided to try the keto diet before you: reviews and opinions are the result of the experience of those who have decided to share the moments, sensations and results of their diet. But while reading reviews is a great way to understand if the keto diet is working, always remember that it is a subjective path.