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Ketogenic Diet: What is it and its health implications?
The Ketogenic diet, also known as keto, has become the preferred alternative for those who want to lose weight quickly.
It is one of the diets that works the most, but it is important that you use it in a moderate way, otherwise you may experience side effects.
In case you are considering this option to get rid of those annoying extra kilos, we want to help you do it in the best way. And for this, staying informed is key, so below we will be talking about what the keto diet is, how to carry it out and other data that you will need.
What is the Ketogenic or Keto Diet?
The name of keto or Ketogenic by which this diet is known is because it generates in your body a process called ketosis, which leads to the production of ketone bodies, these will help to break down fat.
To achieve this process, carbohydrate consumption must be reduced considerably, while fat intake is increased.
Thanks to this, your body will improve efficiency and begin to convert fat into energy, thus allowing you to generate weight loss.
How does the Ketogenic diet work?
Although we have already given you a general explanation about how this diet works, so that you understand it better, we give you more details:
When you reduce your carbohydrate intake, you will deprive your cells of their main source of energy.
This is why your metabolism will look for another way to obtain this energy, as you are only consuming fatty foods, it will use precisely this, fat, to give energy to the cells.
To function, your body will use fat, lowering insulin levels, and increasing levels of fat burning.
This is where ketogenic diets work and is what makes them so effective for weight loss.
Who Can't Go On The Keto Diet?
It is important that you know that with ketosis, you will force your body to act as if it were an emergency, a balanced diet is based on consuming fruits, vegetables, vegetables, legumes, while ketogenic diets make little use of these, for That is why experts do not recommend it for everyone.
Among the people for whom the keto diet is not recommended we can mention those who suffer:
1. Metabolic problems.
2. Diabetes.
3. Thyroid problems.
4. Kidney and liver diseases.
However, with professional supervision, good results have been achieved using the Ketogenic diet in people with diabetes, as it can improve insulin sensitivity.
What can you eat when you are on a ketogenic diet?
The key during a Ketogenic diet is to control your carbohydrate intake, what works for you may not work for other people, so you will need to keep track of this.
For example, for some people, consuming 50 grams of carbohydrates was enough to lose weight, while for others, 20 grams achieved the goals.
Among the foods that you can consume while doing the keto diet we can mention:
Cheese.
Seafood.
Fish.
Natural fats
Eggs.
Vegetables
meats
While among the foods that you should eliminate from the Ketogenic diet are:
Foods high in sugar and starch. Those that contain carbohydrates such as rice, bread, pasta, potatoes.
Avoid consuming fruits, although there are certain exceptions, for example berries. Put aside the intake of processed foods.
In general, your diet will be based on 60-70% fatty foods, 20-30% proteins and -10% carbohydrates.
Ketogenic diet benefits
The benefits of ketogenic diets are innumerable, the ones that stand out the most are:
Weight loss, due to which the level of fat burning will increase.
It helps control blood sugar levels, that is why some experts recommend it in diabetic people, of course, under medical supervision.
Increased mental performance and energy in general.
Control cholesterol, blood pressure.
Reduces the risk of cancer.
Studies have shown that it helps prevent or control conditions such as epilepsy.
Reduces the symptoms and progression of diseases such as Alzheimer's, Parkinson's.
Although the Ketogenic diet can be your answer to weight problems, we advise you to avoid overusing it, since ketosis can generate adverse reactions such as dizziness, headache, fatigue, loss of muscle mass, dehydration.
While not everyone experiences these symptoms, in case when starting the Ketogenic diet if you begin to experience some of these, consult an expert.
