“Eat fat to burn fat” – this is the essence of the Keto diet. Although it is commonly used in the fight against excess kilograms, it can be used, among others, for the treatment of hypertension or diabetes. However, it has as many supporters as its opponents who accuse the dangerous side effects of its use. Is it so?
Principles of the Keto diet
What is keto diet? It is a diet that involves increasing the supply of fats while reducing carbohydrate consumption. During its use, fat makes up the majority of the energy entering the body. In the standard daily diet, most of us make up 50% of carbohydrates, 15% of proteins, and 35% of fats.
In a ketogenic diet, these proportions are radically different. The ketogenic diet involves eating meals in which as much as 80-90 percent. It is fats and the remainder, i.e., 10-20 percent carbohydrates and protein. There are few carbohydrates in people’s bodies on a ketogenic diet, so the source of energy is insufficient. The body begins to look for alternative sources, which are fats.
It comes to the so-called ketosis, which is the breakdown of fats. As a result, the concentration of ketone bodies in the blood is much higher than the concentration of glucose. With a sufficiently low amount of carbohydrates, the feeling of hunger is inhibited. However, it increases when there are too many carbohydrates in a keto diet. Therefore, the nutritional plan should be consulted with a specialist and preceded by appropriate tests.
The benefits of a ketogenic diet
The undoubted advantage of the ketogenic diet is that during the first 2-3 months of its use, we feel light, we are full of energy, our well-being improves. The main goal of the ketogenic diet is weight loss – and indeed, strict adherence to the diet rules makes the weight decrease very dynamically. But don’t forget about keto diet plan?
As the use of glucose as an energy source is reduced, it is used by the nervous system. Therefore, there is a decrease in the amount of glycogen, i.e., a polysaccharide composed of individual glucose particles. A decrease in the amount of glycogen reduces the amount of water that glycogen accumulated in the muscles bound. As a result, our body weight drops. You can also use keto pills.
The ketogenic diet is also recommended for epilepsy patients, especially children struggling with drug-resistant epilepsy, for a reason. The indication for the use of a ketogenic diet for health reasons is also:
- Rett syndrome;
- Dravet’s syndrome;
- Doose team;
- Tuberous sclerosis.
Among the advantages of using a ketogenic diet, it is often mentioned that it supports the fight against insulin resistance, regulates insulin secretion. It also reduces the appetite for sweets, ensures a feeling of fullness for a long time, reduces swelling and helps to get rid of digestive ailments such as flatulence.
Disadvantages of the ketogenic diet
What is keto main con? While the ketogenic diet is very effective when it comes to losing weight, it cannot be used by everyone due to its potential side effects. Despite the initial injection of energy, a better mood, and a feeling of lightness, everything passes after 2-3 months. There are problems with digestion, loss of energy, fatigue, concentration, constant desire for sweets, and an unpleasant body odor.
A large amount of fat in the diet can lead to dysregulation of intestinal peristalsis and constant pain in the lower abdomen. Often people on a ketogenic diet complain of pollakiuria. After a long period of dieting, gout, and increased uric acid levels may develop.
The keto boost diet should absolutely not be used in people with diseases of the kidneys, liver, and pancreas, as well as with a load of ketone body’s metabolism. Many experts also believe that the keto diet can negatively affect the body’s hormonal balance.
What to eat during the ketogenic diet?
In a ketogenic diet, what we eat is equivalent to adhering to the right proportions of fats, carbohydrates, and proteins. The number of nutrients should be satisfied with wholesome, good quality products. Fats are the main source of calories, so it’s especially important to ensure their quality.
The main principle that should be followed when choosing fats consumed during the diet is that they are products with high-fat content, but as little processed as possible. Choose saturated fats (butter, lard, coconut oil) and monounsaturated fats (nuts, avocado, oil). But what about polyunsaturated fats? If they are of animal origin, e.g., in fatty fish – we should definitely eat them. However, if they are found in processed products, such as margarine – better avoid them. So what should be on the list of fatty ingredients?
Keto diet for beginners is simple. The protein in a ketogenic diet should come from meat. The basic rule of thumb for animal protein consumed on a ketogenic diet is that the more protein there is in meat, the less we should eat. It should be remembered that it should be good quality meat from proven farms. The same principle also applies to eggs – this way, we will avoid substances that burden our body.
When it comes to carbohydrates in a ketogenic diet, they should come mostly from fruits and vegetables. The basic rule in their case is that the more carbohydrates in vegetables and fruits, the less we should eat.
Contrary to appearances, the list of products allowed on a ketogenic diet is very rich and allows you to prepare a variety of meals. Here are the products for ultra fast keto boost:
- Meat – beef, pork, game, poultry, lamb. Meat should come from trusted suppliers or organic farms;
- Fish and seafood;
- Eggs – they should come from a proven supplier or organic farming;
- Natural fats – butter, olive oil, coconut oil;
- Vegetables – spinach, broccoli, cauliflower, kale, etc.;
- Dairy products – full-fat milk, cream, yogurt;
- Nuts for speed keto;
- Drinks – still water, black or green tea (no sugar), broth, coconut or almond milk;
- Spices (in reasonable amounts) – basil, coriander, oregano, cinnamon, etc.;
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What you should not to eat on a ketogenic diet?
When establishing a menu in a ketogenic diet, you need to take into account the foods you can eat and those strictly prohibited. Belong to them:
- Sugars – sweets, carbonated drinks, sweetened juices;
- Grains – wheat products, corn, rice, cakes, pasta, breakfast cereals;
- Starch – potatoes, bananas, oatmeal;
- Fruits – bananas, grapes, pineapple, watermelon, apples, oranges.
You should be extremely careful with this diet and follow your doctor’s instructions before starting. Only an integrated approach and analysis of the body’s needs will help you achieve good results and not harm the body.
The ketogenic diet – menu
A ketogenic diet should be properly balanced, so creating a menu on your own is extremely difficult. It is worth going to a dietitian who will develop a nutritional plan based on the needs of a specific organism.
Thanks to this, you will be sure that the ketogenic diet will achieve the desired results. When you have been on a ketogenic diet for a long time, it will not be so difficult to set a menu yourself. Here are some sample menus to help you do this. And don’t forget about the keto bhb.
Not all diets are healthy and safe for our bodies. It is recommended that you consult your doctor before starting any diet, even if you do not have any health concerns. When choosing a diet, never follow the current fashion. Remember that some diets, incl.
Low in particular nutrients or strongly limiting calories and mono-diets can be devastating for the body, carry a risk of eating disorders, and increase appetite, contributing to a quick return to the former weight.
Ketogenic diet – effects
The effects of a ketogenic diet cause a clear decrease in body weight – the rate of weight loss depends on individual predisposition and the starting weight.
It is worth being aware that in the first phase of using a diet, many side effects may appear, including dizziness, lethargy, or constipation. After a maximum of a few weeks, these symptoms disappear as soon as the body switches to the new eating pattern. However, if dieting’s negative effects persist, you should stop using it and consult a doctor as soon as possible, who will certainly order blood and urine tests. The effect may be greater if you use shark tank keto pills. Another option is slimfast keto. It’s also good for your body.
However, not everyone can benefit from the beneficial effects of such a diet. Due to the higher fat load on the body, people with kidney, liver, and thyroid problems cannot use the ketogenic diet. Before we switch to a new way of eating, it is worth consulting a dietitian and ruling out any “against.” A minor downside to the diet is how you feel after you stop taking glucose. We may then feel constipation, weakness, and similar symptoms.