By J. Lang Wood

The keto diet is receiving a great deal of attention in the media and among the medical community. The main feature of the diet is the restriction of carbohydrate consumption, but unlike other low-carb diets it also restricts protein. Instead, dieters are allowed to eat foods that are high in fat, which, although it seems counterintuitive for losing weight and improving health, has significant clinical evidence to support it. Here’s a look at the facts about the keto diet to help you decide if this strategy will work for you.

How the Keto Diet Works

The average diet contains significant amounts of carbohydrates. These carbs are turned into glucose in the body and are the first nutritional component burned for energy. The rest gets stored as body fat. When carbohydrates are restricted, the liver takes fatty acids in the body and turns them into a component called ketones. This process is called ketosis, and it is the goal of the keto diet. Ketosis is what occurs when the body is starving, breaking down fat to use as energy, and it also causes the weight loss on the diet. But it also causes more insulin to be produced, which removes glucose from the body and results in moderated blood sugar levels.

What You Can Eat

Many people find the keto diet is easy to stay on because you are allowed to large amounts of meat. However, grass-fed meat is preferred over grain-fed, which has lower nutrient content. Processed meat, such as hot dogs or sausage, contains nitrates that are known carcinogens. Individuals on the diet must omit all vegetables that are high in carbohydrates, such as root vegetables, corn and peas. But you can eat all the lettuce and cruciferous vegetables you like, such as broccoli and cauliflower. Asparagus and green beans are low-carb and acceptable on the keto diet. Potatoes, sweet potatoes and yucca are also off the menu. Beans and legumes are also high in carbohydrates and should be avoided. Milk is not permitted on the diet, but yogurt, cottage cheese, sour cream, heavy cream and butter are allowed. Healthy oils, such as olive oils, coconut oil and macadamia oil are encouraged. All sugar and processed sweets are eliminated from the diet. You should even try to use as little artificial sweetener as possible. In general, carbohydrate content in your diet should be below 10 percent. Protein should be about 20 percent. The rest should be fat, which leads to the production of ketones, which burn body fat and help you to feel satisfied.

Benefits of the Keto Diet

The keto diet was first developed for individuals with epilepsy in the 1920s, before effective anti-seizure medications were available. The diet was effective in reducing the number of seizures, improving mental clarity, and it also stabilized blood glucose levels and helped to lower body weight. Today, the diet is being recommended by physicians to their patients with type-1 and type 2 diabetes, as well as to those with weight problems. Individuals generally experience faster weight loss on the keto diet.

Side Effects That Can Occur

Some people experience nausea, constipation or diarrhea on the diet. Other side effects include frequent urination, dizziness, bad breath and heart palpitations. Sugar cravings may occur that diminished over time. Dieters may also experience some fatigue and muscle aches, which gradually disappear as the body adjusts to the new diet. Because the keto diet can cause lower blood glucose levels, individuals who have type-1 or type-2 should talk with their doctors before going on the diet and should test their blood sugar regularly to avoid problems.

The keto diet offers fast weight loss, which can be a good motivator to stay on the restricted menu. The diet also offers adequate nutrition and satiation that allows individuals to stay on the diet for extended periods of time. If you would like to enjoy a trimmer waistline, better brain function and more stable blood glucose levels, talk to your doctor about going on the keto diet.