Keto Diet: What is a Keto Diet, Benefits and The Risk of the Keto Diet - HowToBei

Keto Diet: What is a Keto Diet, Benefits and The Risk of the Keto Diet

Keto Diet: Know What is a Keto Diet and its Benefits

What is the Keto Diet?

The keto diet is sort of just like the Atkins weight loss plan and a low carbohydrate weight loss program that reduces carbohydrate intake and will increase fats consumption, with a mild quantity of protein intake.

The motive of eating excessive amounts of fat within the keto diet is so that the body reaches ketosis. Under those situations, the body will burn fat as the primary power supply. Fat will also be transformed into ketones inside the liver, as a result imparting a deliver of electricity for the mind.

Ketosis is a moderate condition of ketoacidosis, a risky conditions  that regularly takes place in people with kind 1 diabetes. Although there are nevertheless many pros and cons to this weight loss program, numerous studies show the keto keto diet is safe and powerful to do, specifically for people who are obese or weight problems.

Before being used to lose weight, actually the keto diet is recommended as a way to help overcome several types of diseases, especially to reduce the frequency of seizures in children with epilepsy who are not managed with drugs.

Benefit from the Keto Diet include:

Control blood sugar in kind 2 diabetics
For kind 2 diabetics, the keto diet is the recommended weight loss program as long as the fat fed on is healthful fats. For example fats derived from salmon, beans and avocados. Low intake of carbohydrates is considered effective in reducing blood sugar levels. To monitor the safety of the keto diet in diabetics, it is recommended that patients routinely check blood sugar levels every day. Don't let your blood sugar levels get too low. Testing for ketone levels also needs to be done to avoid ketoacidosis.

Relieve signs of epilepsy in child
A nutritionist revealed that the keto diet plan can relieve signs and symptoms of epilepsy in child. This diet is very effective, especially for children with epilepsy symptoms that are difficult to treat with regular treatment. A study tested on 150 children with epilepsy showed that after undergoing a keto diet for one year, half of the children experienced a decrease in seizure frequency of 50%.

Reducing the risk of heart disease
The keto diet this is completed by using increasing intake of healthful fat is likely to reduce the threat of laid low with coronary heart ailment. This is presumably because the keto diet plan lowers insulin levels in order that ldl cholesterol production inside the body additionally decreases. This condition will reduce the chance of coronary heart ailment and excessive blood stress.

Reducing the risk of neurological disease
Besides epilepsy, the keto diet is also likely to have benefits to help deal with nervous system disorders such as Alzheimer's, sleep disorders, and Parkinson's disease. This is allegedly due to the ketones produced by the body to break down fat into energy, so it can protect brain cells from damage.

The keto diet can also provide several other benefits, such as reducing acne, helping to treat PCOS, and inhibiting the development of cancer. In addition, the keto diet also inhibits inflammation in gout. Therefore, many health practitioners give keto diet recommendations, but of course they have to do it the right way.

How to do the right Keto Diet

If you are interested in a keto diet, you must be willing to reduce carbohydrate consumption every day in large enough quantities. The standard keto diet (standard ketogenic diet) is a diet with 75% fat consumption, 20% protein consumption, and 5% carbohydrate consumption.

While a high protein keto diet (high-protein ketogenic diet) has a greater portion of protein consumption. The diet that is applied is 60% fat, 5% carbohydrate, 35% protein. In addition, there is also another type of keto diet that is more commonly done by athletes or bodybuilders, namely cyclical ketogenic diet (CKD) and targeted ketogenic diets.

So, what foods are avoided or recommended in the keto diet? Fat-rich foods recommended in the keto diet are:

  • Eggs, especially those containing omega 3.
  • Meat, chicken, turkey, sausages, steaks and other meat products.
  • Tuna, salmon, mackerel.
  • Cream, butter and cheese.
  • Green vegetables, tomatoes, onions, chili and other vegetables that are low in carbohydrates.
  • Nuts and seeds, such as almonds, sesame seeds, chia 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, cereals and wheat products.
  • Nuts and seeds.
  • Tubes, such as sweet potatoes, potatoes, carrots.
  • Sweet foods or drinks, such as candy, ice cream, cake, fruit juice and soda.
  • Unhealthy fats from vegetable oil or mayonnaise.
  • Drinks containing alcohol.

The keto diet is recommended to be done in the short term (starting from 2-3 weeks, up to a maximum limit of 6-12 months) as limited to reducing body fat and improving health, to be followed by a healthy lifestyle. This is to avoid the risk of health problems that might occur if the keto diet is carried out in the long term.

Consider the Risk of the Keto Diet

Some risks that can occur, if you go on a long-term keto diet:

  1. Lack of healthy carbohydrate intake, such as fruits, whole grains, nuts, seeds, and carbohydrate-rich vegetables.
  2. Losing the benefits of vitamins and minerals that the body needs.
  3. Kidney disorders, if protein consumption exceeds the recommended portion continuously in the long term.
  4. Increased risk of ketoacidosis.

Keep in mind, when you go on a keto diet, initially you may experience several complaints. This is known as "keto-flu", which appears during the adjustment process. Some complaints that might arise are:

  • The body feels weak
  • Restless
  • Hard to sleep
  • Nausea
  • Annoying hunger
  • Decreased concentration ability

Although not always the case, these complaints can feel burdensome when starting a keto diet. Generally it will decrease, after you get used to this diet.

Consider the various benefits and risks of the keto diet, before doing so. Don't just be tempted by the benefits of rapid weight loss, because there is a risk of dangerous ketoacidosis.

Basically, whatever diet is done, it will not always give the same results to each person. So that adjusting the type of diet with conditions, needs and abilities of the body is highly recommended. If necessary, consult a doctor or nutritionist, before undergoing the keto diet.

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