Over the past few months I have found myself experiencing shortness of breath on a more regular basis doing the most remedial of tasks. I realized that my less than exemplary lifestyle is probably the underlying cause.  At that point I decided to reach out to a friend who is committed to healthy living and has tried a variety of diets before finding one that worked for him. He suggested a few options that might work for me. One such diet included a specific workout routine that fit my busy schedule, while following the keto diet or ketogenic diet. He strongly advocated for the keto diet expressing how it personally helped him and his family to live a healthier and more comfortable lifestyle. By reducing red meats and virtually eliminating carbohydrates while transitioning to a diet oriented around seafood, dairy and vegetables etc. he was able to lose weight while enjoying the benefits of a healthier lifestyle. After speaking to my friend I decided to do some research of my own and investigated the benefits associated with the keto diet along with the requirements and expectations. Here are the results of this research.

What is the Keto Diet?

According to my research the keto or ketogenic diet is a high fat content diet focused on eliminating / reducing the amount of carbohydrates consumed. The keto diet's ultimate goal is to transform your body into a mechanism thattargets and burns fat by adhering to a very strict diet plan. This diet promotes the production of "ketones", which are small molecules used to replace glucose as a source of fuel for the body. These ketones are produced when few carbs are consumed which virtually eliminates the production of glucose/sugar in the body. By eliminating glucose, which is the body's main source of energy, the liver works to replace this fuel  using ketones from fat. When an individual's body starts producing ketones it is considered to be in a state of ketosis where the body uses its inventory of fat to power the body in an expedited fashion compared to other diets.

Keto Diet's Good and Bad Foods

Since the keto diet is focused on eliminating or reducing carbohydrate consumption while moderately consuming protein, there are specific foods that a person should welcome and others they should avoid. Here is a list of foods that are approved for the diet and will help you reach a state of ketosis: 

• Natural Fats such as butter and olive oil (use to cook and add oil to salads)
• Seafood (especially fatty fish like salmon)
• Cheese
• Meat (eat in moderation, remember this is a high fat diet not high protein)
• Eggs
• Above ground vegetables
• Water
• Coffee and Tea

Here is a list of foods and drinks a person should avoid or limit to reduce carbohydrate and sugar consumption:

• Fruits
• Potatoes
• Pasta
• Beer
• Soda
• Bread
• Cooked Rice
• Donuts
• Candy

Typical Keto Daily Diet

Here is a typical ketogenic diet courtesy of DietDoctor.com:

• Breakfast: a protein smoothie or eggs with a side of avocado
• Lunch: a big salad, or zucchini noodles with pesto and grilled salmon
• Dinner: hearty mushroom soup made with veggies and cream, butter, or bone broth to satisfy and fill you up, Or grass fed beef or an abundance of roasted vegetables
• Snacks: nuts, jerky, or coconut chips with no added sugar

Keto Diet Health and Vision Benefits

The ketogenic diet provides many benefits such as lowering the risk of heart disease by promoting a healthier cholesterol profile, keeping blood sugar levels low and reducing a person's overall blood pressure. These health benefits can also directly impact a person's overall eyesight and vision health. For instance, promoting healthier levels of blood pressure and cholesterol can help avoid certain eye conditions such as glaucoma, cataracts, macular degeneration, retinal detachment and tunnel vision to name a few. Although these eye conditions are not solely dictated by dietary factors, following a healthy diet and lifestyle regimen has been proven to help delay or avert them entirely.

From what I have learned the keto diet requires strong discipline and self-control to properly monitor and manage the consumption of carbs and protein. Although there have been cases where people have experienced headaches and constipation the overall result seems to be effective and beneficial.  However, it is important to note that if you suffer from existing health conditions such as diabetes you should consult your doctor regarding this diet and others.