Is ketogenic diet good for you, problems with ketogenic diet
First and foremost, it's important to remember that no specific diet or nutrition plan is the same for everyone. How food affects our bodies varies from person to person. Some of you may be successful on the ketogenic diet, which we will talk about here, but some may not be successful. So keep that in mind.
However, people find it difficult to leave them and when they want to lose weight, they start looking for such options in which they see keto diet as an option to lose weight immediately. It has advantages as well as some disadvantages, so it is important to know more about it.
Benefits of keto diet:
By taking keto diet, our body starts using fat as energy. Also, it also helps in reducing weight. By taking this diet, our body starts burning fat, due to which the level of insulin in the body becomes very low. Let us know about some of its main benefits.
1. Keto diet for weight loss -
In recent years, obesity has emerged as the biggest problem in the world. Due to obesity, people are at risk of developing diabetes, blood pressure, heart attack and bone diseases. Many types of diet plans are in trend to remove obesity. But the keto diet plan is considered the most effective in reducing weight. Keto diet plan information is very important for those who are starting to lose weight.
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2. In controlling blood sugar level -
The type of foods you eat in the keto diet lowers blood sugar levels. Some studies suggest that a ketogenic diet is more effective in preventing diabetes than a low-calorie diet.
If you are in the primary stage of diabetes or are suffering from type 2 diabetes, then you should take the ketogenic diet seriously. There are many people who have controlled their blood sugar level through keto diet.
3. In increasing mental concentration -
Many people adopt keto diet to improve mental performance. Keto diet is a great source of energy for the brain. When you consume carbohydrates in moderation, your blood sugar is saved. Together these two enhance the focus and concentration of your mind. Studies show that consuming high amounts of fatty acids makes our brain more active.
4. Increase energy level and control appetite -
Keto diet provides energy to our body, due to which you feel more energetic during the day. Also as energy, fat is used more and more.
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5. In the treatment of epilepsy -
The ketonic diet has been used successfully in the treatment of epilepsy since 1900, and is still given to children suffering from epilepsy. One of its advantages is that it costs very little and it is very effective in controlling epilepsy.
6. In controlling blood pressure and cholesterol -
The keto diet helps increase triglyceride and cholesterol levels, which are beneficial for the arteries. A low-carbohydrate and high-fat diet is more likely to help lower bad cholesterol levels and raise good cholesterol levels more than low-fat diets.
7. Inhibiting insulin -
Insulin resistance can lead to type 2 diabetes if it is not controlled properly. There is a lot of research that suggests that low-carbohydrate and ketogenic diets help reduce insulin levels and keep its levels healthy.
8. In getting rid of acne -
By taking keto diet, your skin starts improving automatically. According to one study, wounds and skin inflammation were found to improve during a low-carbohydrate diet. On the other hand, in one study, a high-carbohydrate diet showed an increase in acne.
Disadvantages of Keto Diet:
Many people adopt home remedies like diet, but before any diet plan it is important to ask a specialist and the diet should be under his supervision. Because such a diet can also have side effects.
Ketogenic diet dangers
1. Decreased physical ability -
Going on this diet can disturb your hormone cycle. A person doing such a diet will feel weak, you will start feeling nauseous, digestive system will be disturbed and you will start having problems of gas and acidity.
2. Excess pressure on liver and gallbladder -
Here now the source of energy is not carbohydrates but fats. You will feel that you are losing weight but it becomes very difficult for your liver and gallbladder to digest the fat you are eating because your body is digesting 20 grams of fat every day and you are going on keto diet. After that he has to digest 100 grams of fat in a day.
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3. Not suited for each -
The keto diet is recommended only if there is an underlying medical condition. For example, if someone has a seizure, the patient cannot digest carbohydrates or their body does not have enzymes. This diet leads to weight loss, but this diet has never been a weight loss diet.
Should you consider it for your nutrition and weight loss goals? Let us try to know more about it by going through the frequently asked questions about keto diet.
Frequently asked questions:
What is Keto Diet after all?
In short, the ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet. Diet takes the body into a state called ketosis. Which burns fat instead of carbohydrates for energy.
How Does the Ketogenic Diet Work?
The ketogenic diet is based on ketone bodies. A type of fuel produced by the liver from stored fat. Ketosis occurs when people eat or do not eat low-carb diets at all and the body accumulates molecules called ketones in the bloodstream. Low-carb levels lower blood sugar levels and the body begins to break down fat for energy.
What do you eat on a ketogenic diet?
Ketogenic diets require so much fat, you need to consume all your dietary fats and a diet of 2,000 calories daily. It may sound like 165 grams of fat, 40 grams of carbs, and 75 grams of protein. However, the exact relationship depends on your specific needs.
You are consuming so much fat that you should definitely include some healthy fat in your diet. These include omega 3 fatty acids such as salmon and sardines, and monounsaturated fats found in foods such as avocados, walnuts, almonds and sunflower seeds. Protein is part of the keto diet, but it usually makes no distinction between lean protein foods and saturated fat-rich protein sources such as beef, pork, and bacon.
What about fruits and vegetables?
All fruits are rich and full of carbs, but you can have some fruits like berries in very small portions. Vegetables are mostly limited to leafy greens, but you can eat asparagus, broccoli, cucumber, green beans, eggplant, zucchini, and more.
Is Keto Diet Healthy?
Interestingly, the keto diet is actually used in medicine to treat difficult to control epilepsy in children. More than half of the youth with epilepsy had fewer seizures after following the diet. And some early research suggests it may have benefits for blood sugar control in people with diabetes.
Who is the keto diet right for?
As I mentioned earlier, the ketogenic diet actually originated as a tool to treat neurological diseases such as epilepsy. Studies have shown that the diet may have benefits for a wide variety of different health conditions. The ketogenic diet can increase insulin sensitivity and lead to fat loss, which can have significant health benefits for people with type-2 diabetes or for those with pre-diabetes.
A study in Wiley Movement Disorders reports that the keto diet may also help reduce the symptoms of Alzheimer's disease and slow its progression. Some researchers have also found the keto diet to be beneficial for people who suffer from heart disease, cancer and Alzheimer's disease, but more studies need to be done.
If someone chooses to start a ketogenic diet, it is advisable to first consult a doctor and dietitian after starting the diet to closely monitor biochemical changes. In this way, they help you create a diet plan that suits your existing health and prevent undernourishment and health complications.
Are there any disadvantages to the ketogenic diet?
Yes, ketogenic diet can have many risks that you should be aware of. At the top of this list, it is high in saturated fat. Saturated fat may be linked to heart disease. I recommend that you keep saturated fat to no more than 7% of your daily calories because of its link to heart disease. While the research about keto is exciting, there is little evidence to show that this type of diet is effective or safe over the long term for anything other than epilepsy.
A low-carb diet also has high side effects such as constipation, headaches, and bad breath. Getting the right nutrients is important, but getting a balanced diet with a ketogenic diet can be difficult. Dietary restrictions mean cutting many health foods, making it difficult to meet micronutrients.
In most cases, multivitamins are recommended for ketogenic diets. Multivitamins cannot replace the nutrients found in foods, but they can fill the gaps in important keto micronutrients. Be sure to monitor your carbohydrate levels, especially chewable vitamins.
Conclusion :
A ketogenic diet can be great for people who are overweight, have diabetes, or want to improve their metabolic health. However, it may be less suitable for elite athletes or those looking to add a large amount of muscle or weight.
Talk to your doctor about your eating plan and goals to determine whether a keto diet plan is right for you. Let me know in the comments if you've ever tried the keto diet or are thinking about trying it, I'd love to know about your experiences.
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