what is the keto diet:
Diets and eating protocols are constantly being talked about -both on the networks, on Internet pages as well as in the "real" world - and of course more than one will have heard the word ketogenic in these conversations.
The keto diet is certainly a topic of discussion for many.
But do you really know what it means? In this article, we will tell you.
The ketogenic diet, also known as keto or keto - for its name in English - is a very low carbohydrate diet where the consumption of healthy fats and proteins is prioritized.
This type of diet has been used on other occasions in different diets, with different names and above all, with different uses of nutrients - such as the popular Atkins and The Zone diets in the US or the Dunkan or "protein" diet in Europe-.
But in the case of the keto diet, what is sought is precisely a specific state of use of nutrients by our body, which occurs when we eat food in more planned amounts.
This state is called ketosis. WebMD explains that when less than 50 grams of carbohydrates are consumed per day
The body eventually runs out of the fuel it is used to quickly using - blood sugar.
This depletion of nutrients, which will take about three to four days, puts the body into a state called ketosis,
Where stored fat is still used, resulting in a buildup of ketones.
These ketones become the fuel for our body.
Benefits of Ketogenic diet:
One of the great advantages that people approach this type of diet is because it promised relatively rapid weight loss.
When the body enters the process of ketosis, there is a mild diuretic effect at the beginning of the diet.
Medicalexpress.com explains that within days of starting a ketogenic diet,
A person can lose a considerable amount of weight by reducing carbohydrates.
When the amounts of carbohydrates are limited, the glycogen that is stored in the muscles is reduced.
As this compound is responsible for retaining water, as glycogen levels fall, the liquid level drops.
So the person who is starting the keto diet sees a "drop" in the numbers on the scale.
But this is not really a fat loss, but water weight.
Another factor, perhaps the most interesting when it comes to adherence to eating protocols, is that the ketogenic diet produces high levels of satiety.
This means that once the initial state of weight loss in water has passed and the body uses fat for energy, a real change in body composition is seen.
And beyond the visible effects, the keto diet can help improve the lives of people who suffer from different health conditions,
Such as diabetes 2 -by controlling the consumption of simple carbohydrates-, epilepsy and polycystic ovary syndrome by controlling insulin in the diet.
Low carbohydrate diets have been around the food history forever, and many times the origin of the use of them had a medical purpose rather than aesthetic.
The publication Diet Doc comments that in the early 1900s, doctors used this type of diet to control seizures in people with epilepsy.
The diet based on the consumption of fat and protein over carbohydrates
Leading the body to use ketones instead of glucose
Proved to have favorable results in treating the disease in both children and adults.
In the publication, they refer to a 2008 study, conducted by the Great Ormond Street Hospital in England,
Where the keto diet reduced epileptic seizures by 40% in the children who participated in the trial.
Those who did not show improvement in the attacks still reported increased alertness, awareness, and response capacity.
A diet where four parts of fat corresponded to each part of protein and carbohydrates,
The original ketogenic diet being a proportion of 90% fat, 6% protein, and 4% carbohydrates
Currently, the proportions of macronutrients have been modified in ketogenic diets,
Taking care above all that the consumption of carbohydrates is between 5% and a maximum of 20% per day.
Although these levels can be difficult to obtain with the naked eye,
The consumption of healthy fats and proteins stimulates the satiety of the people who adhere to this diet,
Which can reduce the anxiety produced by any type of "diet".
But that's why several experts point out that a good keto eating plan is essential to be able to successfully diet.
Medical News Today says that in a keto meal, reaching 50 grams of carbohydrates per day represents 30 grams net -
Which would be the calculation of total carbohydrates minus fiber.
This compound, present in plants, is of vital importance both in the keto diet and in any type of diet,
Since it promotes digestive function and prevents constipation.
But as we already mentioned, most of the nutrients will come from healthy fats followed by proteins.
Keto Diet Side Effects:
Although everything sounds wonderful when we talk about a diet that
In addition to helping you reach the ideal weight, promotes the improvement of the health condition in certain conditions.
It has to be prepared well.
To be able to enter ketosis
You have to take care of carbohydrate consumption in detail,
So this diet is distinguished from other low-carbohydrate diets.
And for this, you must have the correct foods in your kitchen.
And you have to remember that the consumption of nutrients has to be of quality.
You can experience a KetoFlu of Keto Flu.
This is a series of symptoms that can occur when starting a ketogenic diet.
Which can range from lack of energy, dizziness, headache, and even nausea and vomiting.
These symptoms are fleeting and are the result of the initial nutrient imbalance from drastically reducing carbohydrate intake.
Stomach upset Health.com says that some people report having diarrhea, caused by eating fat in the ketogenic diet.
This is because the gallbladder, which helps with the metabolism of fats, can be "congested" by excessive consumption of fats.
The lack of fiber can also contribute to an upset stomach, as well as intolerance to dairy products or the use of artificial sweeteners.
Other people report suffering from constipation from low fiber intake.
This is why proper nutrient planning is so important.
Why Keto Diet Is Bad:
The ketogenic diet can be dangerous for people with kidney disease.
Since they have to follow an individualized diet and are always supervised by a medical professional.
According to Everyday Health, people with kidney disease often need to eat a low-protein diet, which may not match the type of keto you're following.
While it can help certain people with diabetes problems - especially those with type 2 - if you have type 1 diabetes, a keto diet may not be for you.
This is because ketosis can trigger keto ketoacidosis.
This occurs when the body stores too many ketones and the blood becomes too acidic, which can damage the liver, kidneys, and brain.
That is why the publications Health.com and Everyday health emphasize that it is important to weigh the risks against the benefits of this type of diet.
Of course, our recommendation is always to consult with a health professional before starting an eating program.
Ensuring that your body is prepared to face challenges will make the possibility of reaching your goals much greater, and of course safer.
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