The popularity of the keto diet has trumped over numerous other fads due to its effectiveness as a fast-acting weight loss program. Many facts and myths have sprung up here and there based on the plan’s successes and failures, as even though most of them link to shaming the possible adverse effects of the diet, others are statements based on claims without substantial evidence. Here are some myths and facts to give you an overview of how it works.
Are the results lasting?
Dr. Gianfranco Cappello’s first set of over 19,000 test subjects showed consistent weight loss within the experiment’s term of one year. Most of the applicants for the test diet were able to retain their weight even for a few months after the program ended.
No fast food in diet?
Surprisingly enough, there are lots of food options for you to choose from. Greek yogurt makes an excellent choice for dieters as it’s known to reduce appetite while containing few carbs, but it has a high protein content.
Though your meat choices are plenty, on the other hand, you might want to be pickier when it comes to your vegetable choices. Stay away from starchy vegetables (potatoes and yams) and instead include leafy greens (spinach and kale) as they aren’t heavy in glucose but are high in natural antioxidants which are excellent additions to your diet.
Keto food delivery
If you’re not too sure about what to keep and what to remove from your grocery list when keeping track of what to eat, some companies provide a keto delivery service and offer an extensive list of keto meal delivery choices to select from in their online menus. They make sure that the meals delivered are those that fall under your ‘approved’ list when considering your diet.
Is keto harmful?
Minimal side effects were recorded during the first run of the diet plan. The most prominent side effect is the ‘keto flu’ which is the body’s response to low glucose intake resulting in increased hunger and nausea. Some naysayers have pointed to ineffective applications of the keto diet; this is due to inconsistencies with the diet plan and conflicts with the individual’s body.
The ketosis process is shown to be very vulnerable to subtle changes in the body such as increased protein intake or bursts of high carb intake. Athletes take advantage of the ketosis process by doing a targeted ketogenic diet, as the person goes on a standard low-carb diet for the majority of the week but then uses a high energy meal plan for one to two days to supplement the energy needed for intensive workouts.
Is it difficult to maintain?
As with any workout plan, the main issue that needs to be considered is that of being consistent. The keto diet’s most challenging aspect is its first few weeks where the dieter must force their body into undergoing the state of ketosis, which requires a deprivation of sugar and glucose in the body. After a few weeks will it take effect, but be careful as this could lead to side effects if the body isn’t supplemented properly by other food groups.