A very popular diet in athletes (recently, as well as students have personal essay writer) is the keto or ketogenic diet, which aims to induce ketosis (production of ketone bodies), converting fat into energy. It provides numerous health benefits but should be reviewed and controlled by weight loss specialists. In this post, we tell you all the benefits of the keto diet.
What is the keto diet?
The term keto diet refers to the ketogenic diet. It is based on eating very low in carbohydrates and high in healthy fats, whose main objective is weight reduction through the natural burning of fat to obtain energy for the body. The basis of the keto diet, thus, is healthy fats and proteins, in a proportion between 50-60% of fats, 20-30% of proteins, and approximately 10% of carbohydrates.
Types of ketogenic diets
There are different varieties of ketogenic diets. A standard ketogenic diet contains approximately 75% healthy fats, 20% protein, and only 5% carbohydrates. A clinical ketogenic diet refers to a plan that alternates periods of ketogenic eating and other periods with a high carbohydrate load. The high-protein ketogenic diet is based on a high-protein eating mode compared to the standard keto diet. Another type of keto diet is the adapted ketogenic diet, which includes a normal carbohydrate intake on those days when a certain training is performed.
How to do the keto diet safely and effectively
The keto diet is based on a five-meal menu. In all meals, foods such as eggs, meat, dairy, vegetables, fish, nuts, and seeds should be included, thus avoiding consuming foods rich in carbohydrates, such as potatoes, rice, and bread.
Foods allowed in the keto diet
A healthy ketogenic diet will consist of a series of natural foods. Consume foods rich in high-quality fats, such as fatty fish, such as salmon and tuna, extra virgin olive oil, coconut oil, avocado oil, and whole avocado. Including foods rich in animal and vegetable protein in the keto diet is another fundamental aspect, present mainly in meat, fish, and eggs. Vegetables that can be taken in the keto diet will be those that are low in carbohydrates, such as most green leafy vegetables and salad greens. Most fruits can be included in any ketogenic diet, as they are a good source of natural carbohydrates and sugars. Seeds and nuts are the perfect food to include in the keto diet. Brazil nuts, pecans, and macadamia nuts are some examples of healthy nuts that can be incorporated into a ketogenic diet.
What foods should I not eat on the keto diet?
On the contrary, on a keto diet, you should avoid foods rich in sugars, such as sweets, juices, smoothies, and ice cream. In addition, it is important not to include whole grains in the ketogenic diet, so products derived from wheat, rice, pasta, and cereals should be eliminated. It is also important to note that legumes should not be consumed, and alcoholic beverages should be eliminated from the diet. Due to their high carbohydrate content, root vegetables and tubers such as potatoes, sweet potatoes, and carrots cannot be consumed on a ketogenic diet.
Benefits of the keto diet
The ketogenic diet can bring multiple benefits. First of all, increasing ketones in our body decreases appetite and eliminates hunger. The keto diet protects cardiovascular health, thus helping to prevent heart disease. Similarly, it also helps to control and reduce epileptic seizures. On the other hand, it improves cholesterol, blood sugar, and blood pressure levels, so the keto diet controls diabetic diseases. In addition, it helps prevent the occurrence of cancer.
5 Risks of the Ketogenic Diet
The ketogenic diet is a high-fat, low-carb plan that can be useful for weight loss, treating epilepsy, and preventing cancer. It also has some serious health risks, however. The first risk of a ketogenic diet is that it's high in saturated fat, which raises LDL cholesterol and increases your risk of heart disease. It's best to stay under 7% of your total calories from saturated fat (the American Heart Association recommends no more than 5%).
Another risk is that a ketogenic diet can cause a buildup of acids in the blood called ketoacidosis. This is dangerous for people with diabetes and can lead to life-threatening complications if left untreated. A ketogenic diet can also cause a condition known as ketophagia, which is when the body's nutrient-starved digestive tract can't digest or absorb proteins. This can lead to diarrhea, cramping, and other gastrointestinal problems. If you're following a ketogenic diet and experiencing any of these symptoms, talk to your doctor or nutritionist. They may be able to prescribe medications or supplements to help you cope.
Diarrhea: This is one of the most common keto side effects. It's caused by the rapid water loss that occurs as your body adjusts to a low-carb diet and can be relieved by adding extra salt or taking a mineral supplement. During the initial days and weeks of a ketogenic diet, you may experience "keto flu," a collection of symptoms including nausea, headaches, dizziness, fatigue, constipation, difficulty exercising, and insomnia.
These symptoms typically last for a few days to a week, then fade. In addition, your body will begin to excrete sodium and potassium much faster than usual while you're on a ketogenic diet, which can cause fatigue, lightheadedness, and other symptoms. Adding unrefined salt to your meals and using a potassium supplement can help counteract this effect. You will also likely lose a lot of calcium and magnesium while on a ketogenic diet, which can lead to osteoporosis. To avoid this problem, you can eat more almonds, pumpkin seeds, and leafy greens like spinach and sprinkle some magnesium glycinate or potassium gluconate on your food to make sure you're getting enough.
Polycystic Ovarian Syndrome: A ketogenic diet can harm women with this condition because it can lead to excess male hormones and polycystic ovaries. This can lead to various health issues, including acne and weight gain.
Seizure Disorders: A ketogenic diet can be helpful for people who have drug-resistant epilepsy, but more research is needed to determine if it's effective. Studies suggest that it can reduce seizure frequency in some individuals with drug-resistant epilepsy by 50% or more compared to other treatment methods.
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