Keto Diet For Men
What is a keto diet?
How to achieve the right keto diet for men? The low-carb, or known as high fat diet it’s a diet which supplies mostly of your daily calories from fat. Also known as Paleo diet is a diet based on eating whole foods like our hunter-gatherer ancestors, so it’s a diet high in fat and proteins. Or Atkins diet which consist more in protein, olive oil, avocado and other delicious fats also leafy greens and other vegetables. Both diets promote healthy fats, veggies, fruits and protein. After you reduce carbohydrates and start replacing it with fat it will put your body into a metabolic state called ketosis.
During this process, after three or four days when your stored glucose is used, your liver will start to convert fat into chemicals called ketones, which will then be released into the bloodstream and be used by your cells for energy. Your brain and muscles will be fueled by fat consequently as ketones instead of carbohydrates. The keto diet is primarily used to help reduce the frequency of epileptic seizures in children, but the diet has found widespread use in weight loss because your body becomes incredibly efficient at burning fat for energy.
Keto diet for men |What to eat on keto?
You have to start by reducing your carbs(5-10% of calories), on a 2000-calorie diet: 40 grams per day. Most keto dieters aim to eat 20 to 50 grams of carbs per day to maintain that ketone-burning state known as “ketosis”. You should aim to take your carbs from high-fiber, water-rich fuits and vegetables because they are low in carbs and will help to naturally boost hydration. Good example of these foods include: Avocado, tomatoes, blackberries, cantaloupe, watermelon, strawberries, asparagus, leafy greens, cucumber, bell peppers.
Shoot for around 15% of calories from high-fat protein sources, also between 10-20% calories from protein its good, on a 2000-calorie diet: 70 grams per day. You should be careful to not eat less protein than recommended, because your body will turn to muscle tissue as fuel. So this will low your overall muscle mass and the calories that you burn at rest. Also an overdose on protein will put undue strain on your kidneys, plus your body will convert that excess of protein to carbohydrates for fuel and that’s the exact opposite goal of the keto diet. A good example of high-fat protein sources are these foods: Natural cheese, whole eggs, chicken-dark meat if possible, beef, fish and seafood especially fatty fish like(salmon, sardines, tuna), nuts, lamb, pork. If possible go for pasture-raised, grass-fed, organic meat.
Start to add fat to your diet (70-80% of calories), on a 2000-calorie diet: 165 grams per day. Since you’re consuming a lot of calories from fat, it’s important to focus on fueling with options that are less likely to clog your arteries and also less likely to increase your cancer risk. A good example of these foods includes: Avocado oil, olive oil, flaxseeds, fatty fish, whole eggs, natural butter, full-fat yogurt etc.
Benefits of keto diet
The ketogenic diet gets credit for being a fast way to lose weight, but many researches suggest many other benefits. As we know, it takes more work to turn fat into energy than it takes to turn carbs into energy. Because of this, a ketogenic diet can help speed up weight loss, one study in obese adults found a low-carb diet particularly effective for up to six months, compared to a conventional weight loss diet. After that, the difference in weight loss between diets was insignificant, low-carb diets lead to more short-term weight loss than low-fat diets. However, low-carb diets seem to lose their advantage in the long term. Also studies have shown that cutting carbs can reduce your appetite and calorie intake.
Eating a diet high in processed and refined carbohydrates can alter gut bacteria and cause more dramatic blood sugar fluctuations, both of which can have an influence on skin health. Therefore, by decreasing carb intake, it’s not a surprise that a ketogenic diet could reduce some cases of acne. But if your version of the keto diet involves eating a lot of dairy, it may contribute to acne flare-ups. Low-carb diets are very effective at lowering blood triglycerides, which are fat molecules that increase your risk of heart disease. Also these diets tend to be high in fat, which leads to an impressive increase in blood levels of “good” HDL cholesterol.
If you want to lower blood sugar and insulin levels the best way to do it is by reducing carb intake, which can treat and even reverse type 2 diabetes. Also cutting carbs leads to a significant reduction in high blood pressure, and reduce our risk of getting many diseases that comes from high blood pressure. The last but not least, the keto diet or low-carb diets have proven beneficial in treating epilepsy in children and are being studied for their effects on other brain conditions. In one study, over half of the children on a ketogenic diet experienced a greater than 50% reduction in their number of seizures, while 16% became seizure-free
What is ketosis?
When your body doesn’t receive carbohydrates and therefore doesn’t have enough glucose for energy, starts to burn fat instead. This state leads in addition of acids called ketones in your body, this state it’s called ketosis and it’s a normal metabolic process. The main goal of diets with low-carb intake it’s to burn unwanted fats in your body by relying only in fats for energy needs. After they are moving through your blood they are eliminated in urine, in small amounts ketones show that your body is breaking down fat. But high levels can take you to state called ketoacidos, this condition can develop sometimes inside of 24 hours and it’s a very dangerous state. Usually ketoacidosis happens in people with type 1 diabetes because their body doesn’t produce any insulin.
Is it safe?
The state of ketosis may cause you to feel thirstier than usual, but high levels of ketones might cause you dehydration and an electrolyte imbalance and both of them can cause you muscle cramps and spasms. Also headaches can be a common side effect, but interestingly enough some researchers are saying that ketogenic diets are potential treatments for cluster headaches and migraines.
In the beginning of a ketosis diet, you may feel more tired and weaker than you usually do, also it can cause you stomach complaints, changes in sleep and bad breath. Initially your state of ketosis can cause all those side effects but these symptoms should fade away with time, people that follow a keto-diet often report better clarity and focus. Also other studies suggest that the keto diet may enhance cognitive function and provide neuroprotective effects. Although ketosis is generally healthy and safe, you may experience those side effects.
Do you lose weight faster on keto?
Even though it’s not a easy diet to follow, keto diet has shown to be effective in weight loss especially in the beginning, after a while the losing of weight will slow down and this is when most of the dieters gets frustrated and quit the keto-diet. But are you going to be able to keep up that pace of weight loss or maintain it after that? Everyone of us it’s different so that means the weight loss rate for each person is different too, it really depends on the state of health situation that you are, do have any hormonal or metabolic issues?
What is your body composition? If you have excess weight in the beginning you will experience faster and more weight loss. What are your daily habits? Do you exercise regularly? Are you eating foods with healthy fats and not processed junk foods and meats? All of these affect on your goal to lose weight and maintain it, be realistic about the process and possible results you might have.
Side effects on a keto diet
There are some short-term side effects of keto diet, including: Sweating and chills, Excessive thirst, Frequent urination, Confusion, Fatigue, Hunger, anxiety and/or irritability, Lightheadedness and shakiness, Tachycardia. Also some experience constipation, but these short-term effects tend to improve when the diet is continued as the body adapts to the new diet. Some others side effects include increased levels of cholesterol and triglycerides. Women may also experience amenorrhea or other disruptions to the menstrual cycle.
“The ketogenic diet can definitely result in a drop in libido when starting the diet, as the dieter will be experiencing symptoms of carb withdrawal and potentially the keto flu,” noted Dr. Nancy P. Rahnama, a bariatric and internal medicine doctor based in California.
“Once the withdrawal and flu-like symptoms have passed, and the dieter has adapted to the lower-carb lifestyle, the libido will most likely reset and potentially be better than prior as a result of weight loss from the diet,” she said.
“There is a fear among health experts that such high intakes of unhealthful fats would have a long-term negative effect,” she explained
“Hundreds of studies suggest that diets rich in whole plant foods are linked with significantly lower levels of diseases like osteoporosis, Alzheimer’s disease, heart disease, cancer, and type 2 diabetes,” added Sharon Palmer, a dietitian from California. “So, do people want to risk their long-term health just to lose weight more quickly?”
The keto diet is a very successful diet to lose weight rapidly as long as it is done safely but you don’t want to cause bigger problems in order to solve a smaller one.
Keto diet controversies
Does a keto diet cause high cholesterol? Ketogenic and low-carb diets on average improve the cholesterol profile and reduce most risk factors for heart disease. They tend to improve the cholesterol by increasing the good one “HDL” and decreasing triglycerides that may be harmful. Is keto diet bad for the environment? A keto diet should only be moderate in protein – e.g. meat – and thus it’s no different for the environment than most diets. If you still choose to eat more meat than usual, the impact on the environment depends a lot on how the animals were raised. Can you get nutrient deficiencies on keto diet? Switching from a standard Western diet to a keto diet based on real foods is likely to significantly increase the amount of vitamins and minerals you get from your diet.
Can keto diet damage your thyroid? Eat enough to feel satisfied, and your thyroid will be fine. Can keto diet damage your kidneys? A low-carb diet is fine for your kidneys. In fact, by lowering elevated blood sugars a low-carb diet may actually protect the kidneys from one of the most common causes of damage. Especially for people with diabetes, low carb might help protect their kidneys, by helping control their blood sugar levels. Can you get osteoporosis on keto diet? Repeated studies show no effect on bone density in people eating keto diet, even after several years. Keto diet does not affect the bones. Does keto diet cause hair loss? The large majority of people who try a keto diet diet never experience this. Furthermore, it’s likely possible to minimize the risk by not doing a low-carb and low-fat diet at the same time, i.e. by avoiding starvation. Make sure to eat enough fat to feel satisfied, and a moderate amount of protein.
If you are interested on trying the keto diet, give it a try and see how you feel. Even though the diet is restrictive and it can be difficult to follow, stick with it and give it a chance to work. There aren’t any overall researches indicating how the keto diet can impact your health and the risk for diseases, except the ones that we mentioned above. Consult your healthcare team before trying any extreme fad diet, including keto.