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Are you interested in losing weight? Are you tired of diets that argue for little or no fats and crave your high-fat meat? Maybe you are considering following the keto diet, the new boy in the neighborhood. Supported by many celebrities including Halle Berry, LeBron James and Kim Kardashian among others, the Keto diet has been the subject of much discussion among dietitians and doctors. Do you wonder if the keto diet is safe and suitable for you?
What is the ketogenic diet anyway?
You must be aware that the body uses sugar in the form of glycogen to function. The keto diet, which is extremely limited in sugar, forces your body to use fat instead of sugar because it does not get enough sugar. When the body does not get enough sugar for fuel, the liver is forced to convert the available fat into ketones that the body uses as fuel - hence the term ketogenic.
This diet is a high-fat diet with moderate amounts of protein. Depending on your carbohydrate intake, the body will reach a state of ketosis in less than a week and stay there. Because fat is used as fuel in the body instead of sugar, the weight loss is dramatic with no supposed limitation of calories.
The keto diet is such that you should strive to get 60-75% of your daily calories from fat, 15-30% from proteins and only 5-10% from carbohydrates. This usually means that you can only eat 20-50 grams of carbohydrates per day.
What can you eat on this diet?
The diet is a high-fat diet that is somewhat similar to Atkins. However, there is more emphasis on fats, usually & # 39; good & # 39; fats. On the keto diet that you can have
This diet contains no grains, starchy vegetables such as potatoes (and all tubers), no sugar or candy, no bread and pastries, no beans and lentils, no pasta, no pizza and hamburgers and very little alcohol. This also means no coffee with milk or tea with milk - in fact no milk and ice creams and desserts based on milk.
Many
of these have solutions because you can get carbohydrate-free pasta and
pizza, you can have cauliflower rice and now there are even restaurants
that cater to keto enthusiasts.
What are the benefits of the keto diet?
If you are wondering if this diet is safe, the proponents and those who have achieved their weight loss goals will certainly agree that it is safe. Among the benefits of the keto diet you can expect:
Are there any side effects to this diet?
When you first start the keto diet, you may suffer from what is known as keto flu. These symptoms may not occur in all people and usually start a few days after following the diet when your body is in a state of ketosis. Some side effects are:
The side effects are usually temporary and as soon as your body adapts to the new diet, these should disappear.
How safe is the keto diet?
Just like any other diet that restricts foods into specific categories, the Keto Diet is not without risk. Because you are not supposed to eat a lot of fruits and vegetables, beans and lentils and other foods, you may suffer from a lack of essential nutrients. Because the diet is rich in saturated fats and if you surrender to the & # 39; bad & # 39; fats, you can have high cholesterol levels that increases your risk of heart disease.
In the long term, the keto diet can also cause many nutritional deficiencies, because you cannot eat grains, lots of fruits and vegetables and you miss out on fiber as well as important vitamins, minerals, phytonutrients and antioxidants. You may suffer from gastrointestinal complaints, reduced bone density (no dairy and other sources of calcium) and kidney and liver problems (the diet puts extra stress on both organs).
Is the keto diet safe for you?
If you are willing to abandon your usual staples and really want to lose weight, you may be tempted to try the keto diet. The biggest problem with this diet is poor compliance due to the carbohydrate restriction, so you have to be sure that you can live with your food choices
. If you just find it too difficult to follow, you can follow a version of the modified keto diet that offers more carbohydrates.
However, the keto diet is certainly effective in helping you lose weight. According to a recent research Many of the obese patients who followed were successful in losing weight. All the problems they faced were temporary.
If you have no significant health problems except obesity, and you have not been able to lose weight after a conventional diet, then the keto diet may be a good option. You must be absolutely determined to lose weight and be prepared to follow a limited diet as specified. Even if you have medical problems, you can follow the advice of your doctor and the guidelines of a nutritionist and follow this diet.
Another study that was performed for a longer period of time showed that keto dieting is beneficial for weight loss and also results in a lowered cholesterol level with a decrease in bad cholesterol and an increase in good cholesterol.
Is the keto diet safe for you? Mo
st doctors and nutritionists agree that the keto diet is good for weight loss in the short term. More studies are needed in the long term. Keep in mind that obesity is not a suitable choice because it is associated with a deductible for health problems.
Are you interested in losing weight? Are you tired of diets that argue for little or no fats and crave your high-fat meat? Maybe you are considering following the keto diet, the new boy in the neighborhood. Supported by many celebrities including Halle Berry, LeBron James and Kim Kardashian among others, the Keto diet has been the subject of much discussion among dietitians and doctors. Do you wonder if the keto diet is safe and suitable for you?
What is the ketogenic diet anyway?
You must be aware that the body uses sugar in the form of glycogen to function. The keto diet, which is extremely limited in sugar, forces your body to use fat instead of sugar because it does not get enough sugar. When the body does not get enough sugar for fuel, the liver is forced to convert the available fat into ketones that the body uses as fuel - hence the term ketogenic.
This diet is a high-fat diet with moderate amounts of protein. Depending on your carbohydrate intake, the body will reach a state of ketosis in less than a week and stay there. Because fat is used as fuel in the body instead of sugar, the weight loss is dramatic with no supposed limitation of calories.
The keto diet is such that you should strive to get 60-75% of your daily calories from fat, 15-30% from proteins and only 5-10% from carbohydrates. This usually means that you can only eat 20-50 grams of carbohydrates per day.
What can you eat on this diet?
The diet is a high-fat diet that is somewhat similar to Atkins. However, there is more emphasis on fats, usually & # 39; good & # 39; fats. On the keto diet that you can have
- Olive oil
- Coconut oil
- Nut oil
- Butter
- ghee
- Beef fed with grass
- Chicken
- Fish
- Other meat
- Full cheese
- Eggs
- Cream
- Leafy vegetables
- Non-starchy vegetables
- nuts
- seeds
This diet contains no grains, starchy vegetables such as potatoes (and all tubers), no sugar or candy, no bread and pastries, no beans and lentils, no pasta, no pizza and hamburgers and very little alcohol. This also means no coffee with milk or tea with milk - in fact no milk and ice creams and desserts based on milk.
What are the benefits of the keto diet?
If you are wondering if this diet is safe, the proponents and those who have achieved their weight loss goals will certainly agree that it is safe. Among the benefits of the keto diet you can expect:
- Weight loss
- Reduced or no sugar spikes
- Appetite control
- Epileptic controlling effect
- Blood pressure normalizes in patients with high blood pressure
- Decreased migraine attacks
- Patients with type 2 diabetes on this diet may reduce their medication
- Some benefits for people with cancer
Are there any side effects to this diet?
When you first start the keto diet, you may suffer from what is known as keto flu. These symptoms may not occur in all people and usually start a few days after following the diet when your body is in a state of ketosis. Some side effects are:
- Nausea
- Cramps and abdominal pain
- Headache
- vomit
- Diarrhea and / or constipation
- Muscle cramps
- Dizziness and poor concentrations
- Insomnia
- Longing for carbohydrates and sugar
The side effects are usually temporary and as soon as your body adapts to the new diet, these should disappear.
How safe is the keto diet?
Just like any other diet that restricts foods into specific categories, the Keto Diet is not without risk. Because you are not supposed to eat a lot of fruits and vegetables, beans and lentils and other foods, you may suffer from a lack of essential nutrients. Because the diet is rich in saturated fats and if you surrender to the & # 39; bad & # 39; fats, you can have high cholesterol levels that increases your risk of heart disease.
In the long term, the keto diet can also cause many nutritional deficiencies, because you cannot eat grains, lots of fruits and vegetables and you miss out on fiber as well as important vitamins, minerals, phytonutrients and antioxidants. You may suffer from gastrointestinal complaints, reduced bone density (no dairy and other sources of calcium) and kidney and liver problems (the diet puts extra stress on both organs).
Is the keto diet safe for you?
If you are willing to abandon your usual staples and really want to lose weight, you may be tempted to try the keto diet. The biggest problem with this diet is poor compliance due to the carbohydrate restriction, so you have to be sure that you can live with your food choices
. If you just find it too difficult to follow, you can follow a version of the modified keto diet that offers more carbohydrates.
However, the keto diet is certainly effective in helping you lose weight. According to a recent research Many of the obese patients who followed were successful in losing weight. All the problems they faced were temporary.
If you have no significant health problems except obesity, and you have not been able to lose weight after a conventional diet, then the keto diet may be a good option. You must be absolutely determined to lose weight and be prepared to follow a limited diet as specified. Even if you have medical problems, you can follow the advice of your doctor and the guidelines of a nutritionist and follow this diet.
Another study that was performed for a longer period of time showed that keto dieting is beneficial for weight loss and also results in a lowered cholesterol level with a decrease in bad cholesterol and an increase in good cholesterol.
Is the keto diet safe for you? Mo
st doctors and nutritionists agree that the keto diet is good for weight loss in the short term. More studies are needed in the long term. Keep in mind that obesity is not a suitable choice because it is associated with a deductible for health problems.
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