When you start keto there are many benefits to be had.
These benefits include:
- Rapid weight loss
- Suppressed appetite (after an adjustment period)
- Reduction of visceral fat (fat around the organs)
- Increased levels of HDL cholesterol (good cholesterol)
Many foods that you love won’t be allowed on the keto diet
Despite these wonderful benefits, keto is hard to maintain long term. Foods that you enjoy eating aren’t permitted and you may feel restricted.
If you accidentally go overboard on carbs this will knock you out of ketosis. There might be a possible urge to give up and binge.
Foods that must be avoided on keto are:
- Starchy fruits and vegetables
- Complex grains
- Most sugars
- Heavily processed food(this should be avoided anyway)
- Most beer wine in moderation
As you can see your food options are limited especially if you’re used to eating a higher carb diet.
Rapid weight loss is attainable but it’s easy to gain it back
One of the biggest reasons why most people go on keto is the promise of rapid weight loss.
I’ve seen people drop massive amounts of weight in a short period of time. As soon as they stopped keto the weight came back plus some.
If you struggle with obesity, keto will help you shed weight fast.
The problem is that keto can encourage vast weight fluctuations if you don’t stick to the diet.
You must have the proper mindset to adhere to the diet long term. This is the only way that keto will be good for you.
You can also gain weight even if you’re sticking to keto.
If you’re not very active and consume more calories than needed you’ll still be prone to gain weight regardless of eating low carb.
It’s also possible to practice a “junk” keto diet. Essentially this means that you’re eating bad quality foods (like processed meats). These foods are laden with hormones.
It’s best to stick with organic fruits and veg and grass-fed meat sources. High-quality fats and oils are essential to sustain a healthy keto diet.
Note: Keto doesn’t really support “cheat” days. This can be good or bad depending on your goals.
Keto is great for a complete overhaul of your lifestyle
If you’re looking for a radical lifestyle change keto may just be the diet for you.
Keep in mind that if you couple the keto diet with other healthy living practices like:
- Walks in nature
- Improving relationships
- A robust workout routine
- Good sleep
You’ll have a greater chance of reaping the many benefits that keto has to offer with less of the downside.
If keto seems too strict there are many other options that you can try.
Carb-cycling and intermittent fasting mimic some of the good parts of keto.
All in all the keto diet is good only if your approach is good.
Learn more about the do’s and dont’s of keto
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