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Get to know the keto diet, how to live it, itis benefits and the risk

The ketogenic diet, or keto diet, is a low-carb, balanced diet with moderate fat and protein intake. This diet forces the body to use fat as its primary source of energy, triggering a fat burning process called ketosis.

It is known to be beneficial for weight loss and to reduce the risk of certain health conditions such as obesity, diabetes and heart disease. However, there appear to be a number of side effects that should be considered beforehand should that the program Keto Diet Either implemented. What are you? Let’s see the full explanation below.

Was is keto diet?

The keto diet is a diet program that reduces carbohydrate intake (no more than 50 grams per day) and increases fat intake. The keto diet was originally developed to help you lose weight. Now this diet is widely practiced to aid in the weight loss process. How is it possible?

Remember, if the body is only consuming less than 50 grams of carbohydrates per day, the body will ta keto use from failed glucose what has to be converted into energy. These conditions cause the body to produce energy by breaking down proteins and fats. The process of breaking down proteins and fats affects weight loss

Benefits of the keto diet

Although still controversial, the health benefits of the keto diet for the body cannot be ignored. Some of the following benefits can be obtained as long as you have itare ketogenic Proper nutrition program applied.

1. Control epilepsy

As already mentioned, the keto dietone program diet, which originally used became, symptoms epilepsy atto control children. This is because ketones, produced when the body converts fat into energy, may help normalize electrical activity in the brain, which is dysfunctional in children with epilepsy, particularly those whose symptoms are difficult to manage with regular medication.

2. Lose weight

The keto diet is known to be effective in losing weight.Thecomes, because fat reserves burned as energy to replace carbohydrates. Combustion eliminates fats in the body, reducing body weight.

3. Regulates blood sugar levels

The ketogenic diet can also help control blood sugar, making it suitable for diabetics.

Reduce intake of carbohydrates Dieting even less appears to affect blood sugar (glucose), bearing in mind that carbohydrates are then converted into glucose in the body. Therefore, when a person consumes carbohydrates in small amounts, the blood sugar level increases(glucose) better controlled.

4. Reduces the risk of heart disease

Most of the causes of heart disease are deposits in the arteries (atherosclerosis), one of the triggers is an increase in bad cholesterol (LDL) in the body. This condition can even be avoided by following the keto diet.

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Someone on the keto diet consumed more protein, healthy fats and fiber. In the long term, this habit helps reduce bad cholesterol (LDL) and blood sugar levels. cholesterol levels in triglycerides and increase good cholesterol (HDL), thereby reducing the risk of heart disease.

Risks of the Keto Diet

While it offers several benefits, the keto diet comes with its own set of risks. The keto diet causes people who follow it to enter a state of ketosis. Ketosis is a natural process in which the body loses carbohydrates as its primary source of energy and uses stored fat to replace them.

This process produces ketones, which are products of fat metabolism. While this state is perfectly normal for the body, too many ketones can be detrimental to health as they can lead to dehydration and unbalance the chemical compounds in the blood. Actually, this condition can lead to serious complications like kidney, liver and kidney damageto lead .

Some of the other side effects(keto group), Common to the keto diet are:

  • Headache.
  • Nausea and vomiting.
  • Difficulty passing stool (BABY) or constipation.
  • Mood change.
  • Sleep disorder.
  • Disorders of the digestive system.
  • Muscle cramp.
  • Sleepy quickly.
  • Muscle cramps, such as hands and feet.

How to follow a good keto diet

To reduce some of the above risks,a recommended program short term diet, from 2-3 weeks to 6-12 months. The goal of the keto diet is limited to reducing body fat and improving health. After that you areofencouraged one adopt a healthy lifestyle with a balanced diet.

There are two keto diet methods that you can adopt, namely:

  • Standard keto diet i. H. Eating habits that consume 70% fat, 20% protein, and 10% carbohydrates.
  • High protein keto diet consisting of eating habits consuming 60% fat, 35% protein and 5% carbohydrates.

Basically, the keto diet is a safe diet as long as it is done correctly or under the supervision of a doctor or nutritionist. However, at the implementationthis program Nutrition taking into account the state of health of each. This is because the side effects or reactions that each person experiences may be different.

Keto Diet Menu for Beginners

Keep in mind that the taboo of the keto diet is eating large amounts of carbohydrates. It is also advisable to increase the consumption of healthy fats in your daily menu from breakfast, lunch, snack to dinner.

Here are examples ofChoices For Diet Keto Eating For Beginners:

  • Breakfast: scrambled eggs with butter,Fruitand salad, yogurt in orange juice.
  • Lunch: Vegetables, spinach, grilled butter chicken and brown rice.
  • Snack: avocado and nuts.
  • Dinner:beef casserole, sautéed broccoli and fried eggs.

Read also: high protein foods can make the face glow

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