Are you interested in weight loss? Are you tired of a diet that recommends low fat or low fat and craves high-fat meat? Nowadays everyone seems to be talking about the ketogenic diet-very low carbs, moderate protein, a high-fat diet plan that turns your body into a fat-burning machine.
The ketogenic Diet
It is important to be aware that the body uses sugar in the form of glycogen to function. Keto diets, which have very limited sugar, do not get enough sugar, so you should use fat as fuel instead of sugar. If the body does not get enough sugar for fuel, the liver is forced to convert the available fats into the ketones that the body uses as fuel-hence the term ketogenesis.
This diet is a high-fat diet with a moderate amount of protein. Depending on your carbohydrate intake, your body reaches and stays in ketosis in less than a week. Weight loss is dramatic, even if you aren’t assuming calorie restriction, because the fat in your body replaces sugar.
The keto diet is intended to consume 60-75% of daily calories from fat, 15-30% from protein, and 5-10% from carbohydrates. This usually means that you can only eat 20-50 grams of carbs per day.
What can you eat with this diet?
A diet is a high-fat diet that has some resemblance to Atkins. However, there is more emphasis on fat, usually “good” fat. On the keto diet,
- Olive oil
- Coconut oil
- Nut oil
- Grass-fed beef
- Other meat
- Full fat cheese
- Leafy vegetables
- Non-starch vegetables
We also have a variety of snacks for Keto followers. As you can see from this list, fruits are restricted. You can have low sugar fruits in limited quantities (mostly berries), but you should miss your favorite fruits because these are all sweet and/or starchy.
This diet includes almost any type of grain, starchy vegetables such as potatoes (and all tubers), sugar and sweets, bread and cakes, beans and lentils, pasta, pizza and burgers, and alcohol. Is not … This also means that there is no coffee with milk or tea with milk-in fact, there is no milk or ice cream, no milk-based desserts.
Many of these have workarounds, as you can get carb-free pasta and pizza, get cauliflower rice, and even restaurants that will satisfy keto lovers.
What Are The Benefits Of A Keto Diet?
If you are wondering if this diet is safe, its supporters and those who have achieved their weight loss goals will certainly agree that it is safe. Among the benefits of Keto Diet you can expect:
- Weight loss
- Reduced or no sugar spikes
- Appetite control
- Seizure suppression effect
- Normalize blood pressure in hypertensive patients
- Migraine mitigated attacks
- Type 2 diabetics on this diet may be able to reduce their medication
Some Benefits For People Suffering From Cancer
With the exception of the first four, more research is needed over the long term, so there is not enough evidence to support its efficacy or other effects on other diseases.
Are there any side effects of this diet?
When you first start a keto diet, you can suffer from what is known as keto flu. These symptoms do not occur in everyone and usually lead to ketosis in the body within a few days after a diet. Some side effects are:
- Cramps and abdominal pain
- Diarrhea and/or constipation
- Muscle cramps
- Dizziness and poor concentration
- Craving for carbohydrates and sugar
As your body gets used to the new diet, it can take up to a week for these to subside. When you start a keto diet, you may be plagued with other problems. It is important to keep yourself well hydrated as your urine output may increase. You can also suffer from keto breaths when your body reaches optimal ketosis, and you can use mouthwash or brush your teeth more often.
Side effects are usually temporary and disappear when the body adjusts to a new diet.
Is the keto diet safe?
If you are willing to give up your staple diet and really want to lose weight, you may want to try a keto diet. The biggest problem with this diet is poor patient compliance due to carbohydrate restrictions. Therefore, you need to make sure you can live on the food of your choice. If you simply find it too difficult to follow, you can go for a modified version of the keto diet that offers more carbs.
But a keto diet is definitely effective in helping you lose weight. According to a recent study, many obese patients who follow were able to lose weight. The problems they faced were temporary. If there are no significant health problems other than obesity and a traditional diet fails to lose weight, then a keto diet may be a viable option. You must be absolutely determined to lose weight and be ready to eat the specified restricted diet. Even if you have medical problems, you can continue this diet with the advice of your doctor and the advice of a dietitian.
Another study, conducted for a longer period of time, also showed that continuing a keto diet was beneficial for weight loss, and decreased bad cholesterol and increased good cholesterol also reduced cholesterol levels.
How Safe is the Keto Diet?
Like any diet that restricts certain categories of food, keto diets carry risks. You are not supposed to eat many fruits and vegetables, beans and lentils and other foods, so you can suffer from a deficiency of many essential nutrients. The diet is high in saturated fats, so eating “bad” fats increases your cholesterol levels and increases your risk of heart disease.
In the long run, keto diets can cause a lot of malnutrition, as they can’t eat cereals, many fruits and vegetables, and miss fibers, especially important vitamins, minerals, phytonutrients, and antioxidants. There is also. You may suffer from gastrointestinal distress, low bone density (lack of dairy products and other sources of calcium), and kidney and liver problems (diet stresses both organs).