What We Can Consider of Keto Diet?

American Heart Association

The ketogenic diet, also known as the keto diet, has been gaining traction in recent years and is a popular weight loss plan. It gets its name from ketosis, a metabolic process that occurs when the body burns fat instead of carbohydrates.

The ketogenic diet is a high-fat, very-low-carb meal plan that aims to lose weight by putting your body in ketosis, which burns fat. The ketogenic diet not only promises weight loss but also claims to reduce hunger and help balance blood sugar; however, this protocol can be difficult to follow.

“One of the downsides to the ketogenic diet is that it has very strict rules,” says Melissa Majumdar, board-certified obesity and weight control specialist and coordinator of Emory University Midtown University Hospital in Atlanta. “I don’t know anyone who can follow this diet for a long time. It is also a risk for people with certain medical conditions.

The keto diet is low enough carbs and protein and enough fat to force the body to burn stored fat instead of consumed carbs for energy. (For example, a slice of whole grain bread contains about 15 grams of carbohydrates, and an average banana has about 29 grams of carbohydrates.) Overall, carbohydrates account for less than 10% of the calories on a ketogenic diet. 70% to 80% of daily calories) and protein (about 10% of daily calories or about ½ gram per pound of body weight).

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We Will Explain What is Ketosis?

Your body loves to burn glucose, which contains carbohydrates, for energy. When glucose derived from carbohydrates is not available, your body will burn fat instead. To use fat for energy, the liver converts fat into substances called ketones and burns them instead of glucose. When this happens, your body is in a state of ketosis. Because your body prefers to burn glucose over fat, it may be resistant to going into ketosis and will not, unless you adhere strictly to carbohydrate and protein restrictions.

It can take several days or even longer reach ketosis, and you must continue to severely limit your carbohydrate and protein intake to stay in ketosis. “If you don’t follow the rules, you’ll come out of ketosis,” says Majumdar, a registered dietitian, and spokesman for the Academy of Nutrition and Dietetics.

The Different Types Of Keto Diet

Many different types of diets call themselves the keto diet. However, some of these can be accurately called “ketogenic” or low-carb diets because they contain too many carbohydrates to induce ketosis on a regular basis. The ketogenic diet is actually very low in carbohydrates, high in fat, and moderate in protein. Notable ketogenic diets include the Atkins and South Beach diets. Other low-carb diets can be considered ketogenic, but unless they include less than 50 grams of carbs per day and only moderate amounts of protein, they cannot induce ketosis to a great extent. Aside from limiting carbohydrates, you should also avoid eating too much protein as protein can interfere with ketosis.

The Keto Diet Foods

The best foods for the keto diet are those high in fat, low in carbohydrates and moderate in protein, such as:

  • Avocados
  • Eggs
  • Fats, including oils like olive, palm and coconut, as well as butter and lard
  • Fish and shellfish
  • Low-carb, non-starchy vegetables, such as leafy greens
  • Meat and poultry
  • Cheese
  • Nuts
  • Olives
  • Seeds
  • Berries in very limited amounts (¼ cup), because they contain carbohydrates, although fewer than other fruits
  • Dark chocolate and cocoa powder

The Benefits of a Keto Diet

The main health benefits of a ketogenic diet may include:

Weight Loss

Some people find that the ketogenic diet helps them lose weight; However, what works for one person may not work for another. A comprehensive review of scientific evidence published in 2019 in the Journal of Clinical Epidemiology looked at the effects of low and very low carbohydrate intake. a diet like keto in terms of body weight and other factors. The ketogenic diet is no better than other diets, such as a low-fat diet, for long-term weight loss.

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You Will Have Less Hunger

According to a 2019 review by the Journal of Clinical Epidemiology, there is some evidence that the ketotypic diet can reduce hunger, and the effect may be related to changes in hunger hormones such as ghrelin and ghrelin, leptin, and insulin. “The high fat content of a ketogenic diet can also make you feel full,” says Majumdar.

The Blood Sugar Control

Eating fewer carbohydrates can cause the pancreas to produce less insulin and lower blood sugar levels. This answer may be helpful for people with prediabetes, insulin resistance, or diabetes. “However, similar results have been obtained with other types of diets that are easier to follow,” says Majumdar. In addition, simply cutting carbs (rather than drastically cutting them down) can often improve blood sugar control.

Will Lower Triglycerides

The keto diet can lower triglycerides, a type of fat found in the blood. High triglyceride levels can increase your risk of heart attack and stroke; however, this decline does not persist over time. The journal Cureus found that although the ketogenic diet lowers triglyceride levels as well as blood pressure for the first 6 to 12 months after starting the ketogenic diet, these effects disappear after 12 months.

The Risks of a Keto Diet

High In Saturated Fat

Most ketogenic diets are rich in foods that contain saturated fats such as meat, butter, palm oil, and coconut oil. Saturated fat can raise LDL (“bad”) cholesterol levels, increasing the risk of heart disease. The American Heart Association recommends limiting saturated fat to 5–6% of daily calories, or about 13 grams per day. (4 ounces of hamburger contains 7 grams of saturated fat, and 1 ounce of cheddar cheese contains 6 grams of saturated fat.) Some studies have even found an increase in overall mortality (death). Death from various causes) in people who eat food. ketogenic diet.

Having Poor Diet Quality

Because the ketogenic diet excludes or restricts entire groups of healthy foods, such as most fruits, some vegetables, beans, whole grains, and dairy products, it may not provide all the nutrients you need. “And because it is generally low in fiber, it can cause constipation,” says Majumdar.

Some Health Risks

According to Majumdar, the ketogenic diet can pose some risks for people with a variety of medical conditions, including high blood pressure, heart disease, eating disorders, diabetes, or kidney disease. “This is not a diet that people with any medical condition will follow on their own,” says Majumdar. “They should be supervised by a healthcare professional or nutritionist who are able supervise them.

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Pro Tip: One of the benefits of the keto diet is that it can help lower your sugar intake, but you don’t need to follow a ketogenic diet to achieve that, Majumdar says. Limit or avoid foods with added sugar. The American Heart Association restrict added sugar to no more than 36 grams per day for men and 25 grams for women.

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