The keto diet: find out its benefits, ways to go and the risks
The keto diet is a diet consisting of implementing a low-carbohydrate and high-fat diet. The keto diet is becoming more popular because it is said to lose weight quickly. But the keto diet is also controversial because if it's not done properly, it can be dangerous for health.
To get the benefits of a fast keto weight loss diet, you must first know something about the keto diet, including the procedures and the risks. With enough information about the keto diet, you will also be able to understand and calculate if this type of diet matches your physical condition and physical abilities.
The keto diet can also provide a number of other benefits, such as reducing acne, treating PCOS, and inhibiting the development of cancer. In addition, the keto diet also inhibits inflammation during gout. As a result, many health practitioners recommend the keto diet, but of course you have to do it right.
Meanwhile, the types of carbohydrates that are avoided include:
The keto diet is recommended in the short term (from 2 to 3 weeks to a maximum limit of 6 to 12 months), limited to reducing body fat and improving health, followed by a healthy lifestyle. This is to avoid the risk of health problems that can occur if the keto diet is applied in the long term.
Please note that when you follow the keto diet, you may first complain. This is known as "keto-flu", which appears during the adjustment process. Some complaints that may arise are:
Although this is not always the case, this complaint can feel severe when you start the keto diet. In general, it will decrease once you get used to this diet.
Consider the various benefits and risks of the keto diet before running it. Don't be tempted by the benefits of rapid weight loss, because there is a risk of dangerous ketoacidosis.
Basically, any diet that is done does not always give the same results to everyone. Therefore it is highly recommended to adjust the type of diet to the conditions, needs and abilities of the body. If necessary, consult your doctor or nutritionist before following the keto diet.
To get the benefits of a fast keto weight loss diet, you must first know something about the keto diet, including the procedures and the risks. With enough information about the keto diet, you will also be able to understand and calculate if this type of diet matches your physical condition and physical abilities.
What is the Keto diet?
The keto diet is almost similar to the Atkins diet and low-carb diet, which reduces carbohydrate consumption and increases fat intake, with moderate protein intake.
The purpose of consuming large amounts of fat in the keto diet is for the body to reach the condition of ketosis. In this condition, the body will burn fat as the main energy source. Fat will also be converted to ketones in the liver, giving energy to the brain.
Ketosis is actually a benign condition of ketoacidosis, a dangerous condition that often occurs in people with type 1 diabetes. Despite the many advantages and disadvantages of this diet, several studies have shown that the Keto diet is safe and effective, especially for people who are overweight or obese, as long as it is only used for a certain time and under the supervision of a doctor. So far, the benefits and effects of the keto diet on the body are still being studied.
The keto diet is almost similar to the Atkins diet and low-carb diet, which reduces carbohydrate consumption and increases fat intake, with moderate protein intake.
The purpose of consuming large amounts of fat in the keto diet is for the body to reach the condition of ketosis. In this condition, the body will burn fat as the main energy source. Fat will also be converted to ketones in the liver, giving energy to the brain.
Ketosis is actually a benign condition of ketoacidosis, a dangerous condition that often occurs in people with type 1 diabetes. Despite the many advantages and disadvantages of this diet, several studies have shown that the Keto diet is safe and effective, especially for people who are overweight or obese, as long as it is only used for a certain time and under the supervision of a doctor. So far, the benefits and effects of the keto diet on the body are still being studied.
Enjoy the benefits of the Keto diet
Before being used for weight loss, the keto diet is actually recommended to help overcome several types of diseases, especially to reduce the frequency of seizures in children with epilepsy that are not successfully treated with. drugs.
Certain conditions that benefit from the keto diet, including:
Before being used for weight loss, the keto diet is actually recommended to help overcome several types of diseases, especially to reduce the frequency of seizures in children with epilepsy that are not successfully treated with. drugs.
Certain conditions that benefit from the keto diet, including:
- Control blood sugar levels in people with type 2 diabetes
For people with type 2 diabetes, the keto diet is the recommended diet as long as the fat consumed is healthy fat. For example, fat derived from salmon, nuts and avocados. Low carbohydrate intake is considered effective in reducing blood sugar levels. To monitor the safety of the keto diet in diabetics, it is recommended that patients regularly check their blood glucose every day. Don't let your blood glucose get too low. Ketone levels must also be tested to prevent ketoacidosis.
- Relieve symptoms of epilepsy in children
A nutritionist has revealed that the keto diet can relieve the symptoms of epilepsy in children. This diet is very effective, especially in children with epilepsy symptoms that are difficult to treat with ordinary medications. A study of 150 children with epilepsy showed that after one year of the keto diet, half of the children had a 50% decrease in seizure frequency.
- Reduce the risk of heart disease
The keto diet, which involves increasing consumption of healthy fats, can reduce the risk of heart disease. This is suspected because the keto diet reduces insulin levels, so cholesterol production in the body also decreases. This condition will reduce the risk of heart disease and hypertension.
- Reducing the risk of nervous system disorders
Besides epilepsy, the keto diet can also have beneficial effects on nervous system disorders such as Alzheimer's disease, sleep disorders and Parkinson's disease. This is thought to be caused by ketones produced by the body that convert fat into energy to protect brain cells from damage.
The keto diet can also provide a number of other benefits, such as reducing acne, treating PCOS, and inhibiting the development of cancer. In addition, the keto diet also inhibits inflammation during gout. As a result, many health practitioners recommend the keto diet, but of course you have to do it right.
The right way to follow the Keto diet
For those of you who are interested in the keto diet, you must be willing to reduce your carbohydrate intake every day in sufficient quantities. The standard keto diet (standard ketogenic diet) includes 75% fat, 20% protein, and 5% carbohydrates.
A high protein ketogenic diet (a high protein ketogenic diet) absorbs most of the protein. The diet adopted consisted of 60% fat, 5% carbohydrates and 35% protein. In addition, there are also other types of keto diets that are more commonly carried out by athletes or bodybuilders, namely the cyclic ketogenic diet (CKD) and the targeted ketogenic diet.
So what foods are avoided or recommended in the keto diet? High-fat foods recommended in the keto diet are:
For those of you who are interested in the keto diet, you must be willing to reduce your carbohydrate intake every day in sufficient quantities. The standard keto diet (standard ketogenic diet) includes 75% fat, 20% protein, and 5% carbohydrates.
A high protein ketogenic diet (a high protein ketogenic diet) absorbs most of the protein. The diet adopted consisted of 60% fat, 5% carbohydrates and 35% protein. In addition, there are also other types of keto diets that are more commonly carried out by athletes or bodybuilders, namely the cyclic ketogenic diet (CKD) and the targeted ketogenic diet.
So what foods are avoided or recommended in the keto diet? High-fat foods recommended in the keto diet are:
- Eggs, especially those containing omega 3.
- Meat, chicken, turkey, sausage, steak, and other meat products.
- Tuna, salmon, mackerel.
- Cream, butter and cheese.
- Green vegetables, tomatoes, onions, peppers and other vegetables are low in carbohydrates.
- Nuts and seeds, such as almonds, sesame seeds, chia seeds and pumpkin seeds.
- Avocados, both consumed directly and in the form of cooking.
- Olive oil, avocado oil or coconut oil.
- Salt, pepper, and various natural herbs.
Meanwhile, the types of carbohydrates that are avoided include:
- Rice, pasta, cereal, and wheat products.
- Nuts and seeds.
- Bulbs, like sweet potatoes, potatoes, carrots.
- Sweet foods or drinks, such as candy, ice cream, cakes, juice, and soda.
- Unhealthy fats from vegetable oils or mayonnaise.
- Alcoholic beverages
The keto diet is recommended in the short term (from 2 to 3 weeks to a maximum limit of 6 to 12 months), limited to reducing body fat and improving health, followed by a healthy lifestyle. This is to avoid the risk of health problems that can occur if the keto diet is applied in the long term.
Consider the risks of the Keto diet
Some risks can occur if you follow the long-term keto diet:
Some risks can occur if you follow the long-term keto diet:
- Lack of healthy carbohydrates, such as fruits, seeds, nuts, seeds and vegetables high in carbohydrates.
- Losing the benefits of vitamins and minerals the body needs.
- Kidney disorders, if protein consumption continuously exceeds the recommended portion in the long run.
- Increased risk of ketoacidosis.
Please note that when you follow the keto diet, you may first complain. This is known as "keto-flu", which appears during the adjustment process. Some complaints that may arise are:
- The body feels weak
- fidgety
- Hard to sleep
- nausea
- Hunger disorders
- Reduced concentration capacity
Although this is not always the case, this complaint can feel severe when you start the keto diet. In general, it will decrease once you get used to this diet.
Consider the various benefits and risks of the keto diet before running it. Don't be tempted by the benefits of rapid weight loss, because there is a risk of dangerous ketoacidosis.
Basically, any diet that is done does not always give the same results to everyone. Therefore it is highly recommended to adjust the type of diet to the conditions, needs and abilities of the body. If necessary, consult your doctor or nutritionist before following the keto diet.
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