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Ketogenic Diet: How To Do It To Be Effective And Safe

Ketogenic Diet

Ketogenic Diet: The ketogenic or keto diet is very high in good fats and very low in carbohydrates. It is in fashion because personalities like Kim Kardashian, Halle Berry or Jessica Alba have informed how it has helped them burn fat and lose weight faster. But does it work? We explain what it consists of.

1. What is the Ketogenic or Keto Diet?

It is so-called because it is a diet in which carbohydrates (bread, pasta, legumes, potatoes, rice, but also fruit and vegetables) are drastically reduced, the consumption of foods rich in fat is significantly increased (up to 70-80 % of the total), and protein use is average (15-20%).

With this diet, the anatomy stops consuming glucose as a form of vitality (fuel) to replace it with that which comes from fat. And so it set foot in a state of “ketosis,” whereby fat stores are converted into ketones, which feed the muscles and other tissues instead of glucose. The result is faster weight loss and fat burning.

the Ketogenic

2. Benefits of the Ketogenic Diet

Here are some of the benefits that advocates of the ketogenic diet advertise :

Weightloss. By lessening the use of glucose as a life origin, fat stores are quickly burned.

Lower glucose. He also defends that reducing carbohydrates improves insulin resistance (a hormone that helps fat stay in cells, preventing it from burning). Still, there is no scientific proof of what happens after a year.

Avoid cravings. By reducing blood glucose spikes, the ketogenic diet reduces cravings and hunger pangs.
Satiating By increasing the use of foods rich in good fats, satiety increases.

Other benefits. Its defenders also assign protection against Alzheimer’s, anti-inflammatory effect, eternal, etc. Dukan food is another of the most arguable. We have also analyzed it.

3. Is It Wrong to Change Your Diet So Drastically?

The ketogenic diet is disputed among specialists. For many, ketosis is a crisis mechanism or “reserve” of our vigor store, and it is justified in only one or two cases (at the risk of damaging health). Others defend the good of the diet as long as a specialist supervises it.

Is it for You?

We tell you every its pros and cons duly that you can evaluate whether you are interested in following the ketogenic diet or, on the contrary, you need to find another method that better suits your rhythm of life.

Everything You Require to Know Before Going on the Ketogenic Diet

We tell you what the ketogenic or keto diet phases are, their requirements, and the pros and cons of each of them. So that you can assess if it is the nutritional plan that suits you and adapts to your rhythm of life.

4. The Three Phases of the Ketogenic Diet

The first phase goes on for about 4 weeks and is the most radical phase. Daily calories are lower to no more than 900 kcal. The carbohydrates being the most limited, specifically to 20-25 g of carbohydrates per day.

Usually, the recommended daily number is 135 g if great physical efforts are not made. To give you an idea, an apple is about 17g, and a plate of pasta, 70-80g. Protein is too limited to 1.6-2.1 g of protein per kg of body weight.

Lose Weight

This phase source the body to enter ketosis and start burning fat stores; with ketones’ formation, symptoms known as ketone flu may appear malaise, dizziness, lack of concentration, etc.

Second phase: Proteins and carbohydrates are reintroduced, yet it remains low in calories. It is a change phase between the “hard” stage and the maintenance stage. Its full length depends on each person.

The third phase: We enter the consolidation. The diet can grow to 1,500 kcal per day, but carbohydrates should never be more than 50 g per day, and protein should not be more than 20%. To give you a concept, look at this table, and you will see how easy it is to go over carbs.

5. Ketogenic Diet Foods: Carbohydrates

  • 1 ounce of chocolate 3.5 g
  • 1 medium carrot 5 g
  • 1 tbsp. for dessert heaped with white sugar 8 g
  • 1 apricot 10 g
  • 1 glass of ale 13 g
  • 1 coffee with milk 18 g
  • 1 medium banana 20 g
  • 1 glass of orange liquid 26 g
  • 2 pieces (60 g) of rye bread 27 g
  • 1 ordinary potato 27.5 g
  • Oat flakes (50 g) 28 g
  • 1 roll of white bread (80 g) 46 g
  • Pasta (75 g raw) 57 g
  • Rice (75 g uncooked) 65 g

6. Pros and Cons of the Ketogenic Diet

lower carbohydrates is a fair idea? The answer is yes when it near to bread, pizza, pasta, rice, and no when it approaches vegetables or fruit. Eating too many cereals can translate into obesity, diabetes, etc. And still, drastically reducing your consumption is not a good idea either.

This is giving back in the new dietary guidelines, such as the healthy plate from the Harvard School of Public Health, which advice is taking them as a side dish and not as a main dish.

Proteins, an excess hurts you. The ketogenic diet, itself, is not top in protein. Moderate consumption is endorse (15 to 20% of daily kcal), but there is a risk (quite frequent) that reducing carbohydrates increases protein consumption, causing kidney damage. Bet on quality natural protein origin: fish, lean meat, eggs.

Here is a Tariff to Follow for Two Weeks and Lose Weight if You Are Peep for a Protein Diet

Fats, the primary nutrient. The ketogenic diet proposes to increase fat intake to 70-75% of total daily calories. It arranges healthy fats, which come from natural foods, vegetables, and animals: olive oil, nuts, seeds, coconut, oily fish.

However, given the high percentage of fats that this diet requires, it is frequent that they end up consuming an excess of saturated fats, which can promote cardiovascular disorders.

Fiber, fruits, and vegetables are reduced. The ketogenic diet only allows some shallow carbohydrate vegetables, such as leafy greens (spinach and lettuce). The most recommended fruits are raspberries and strawberries, citrus fruits, or avocado, all of them low in carbohydrates. This favors fiber, vitamin, and mineral deficiencies.

avocado fruits

Less water can cause constipation. Constipation is a repeated consequence of the Keto diet. It is because small carbohydrate diets cause dehydration. The contents of the gut become dry and stiff from lack of water, which can cause constipation.

The problem is compounded by considerably restricting the consumption of fruits and vegetables (necessary to reach the state of ketosis) since there is a lower fiber intake risk. For this reason, in this diet, it is essential always to be very well hydrated.

7. Diet: Menu

We show you a primary menu of the ketogenic diet; as you will see, you have to have nutritional knowledge and eat with a calculator.

Breakfast

Eggs on the plate (in a pan) with arugula and zucchini (two eggs per serving):

  • 12.4 g carbohydrates
  • 16.8 g protein
  • 25.4 g fat

Midmorning

Tea and a handful of walnuts (20-25 g):

  • 1.16 g of carbohydrates
  • 3.5 g protein
  • 16 g fat

Food

cook chicken with butter and cauliflower; and for sweet, coffee with cinnamon and 20 ml of whipped cream:

  • 8.9 g of carbohydrates
  • 31.3 g protein
  • 50.4 g fat

Snack

blueberry and cream smoothie:

  • 3.5 g carbohydrates
  • 0.8 g protein
  • 11.4 g fat

Supper

fleck stuffed with cheese, bacon, and half an avocado:

  • 1.6 g carbohydrates
  • 19.5 g protein
  • 12.3 g fat

8. The Dangers of the Ketogenic Diet

Now that you know further about the diet, the next step is to see if it is a healthy and reliable method to lose weight. We show you what elements you should take into the report.

It is a radical remarking when it comes to eating. Approve this diet to lose weight should not be cooked softly. It is a drastic remarking for metabolism, and you also have to consider the difficulty of maintaining it.

Eliminating such well-liked foods as cereals, bread, legumes, fruits, and vegetables increases the likelihood of diet abandonment and failure.

Not Everyone Can Follow It

In addition to having to follow complex consume ideas to get the right amounts of fat, protein, and carbohydrates to induce ketosis, the Keto flu can appear within a few days. What does it consist of? When the metabolism changes, carbohydrates for speedy, fatigue, lack of concentration, famine, insomnia, nausea, and constipation can happen.

It can rear between one and two weeks. It requires long-term studies. We only know the short-term effects of the Keto diet. More clinical cases are needed to see how it results in people in the lengthy-term.

A meta-analysis of the very-low-calorie ketogenic food has latterly been published in which although it has been shown to work, it is always c to do it under strict medical supervision because it is not a food for everyone.

Nutrient deficiency. Some vital nutrients for health, such as vitamins, minerals, and phytochemicals, are found in foods that are high in carbohydrates, such as fruits, vegetables, legumes, and grains. These compounds, which are cramped in ketogenic diets, are critical for health, immunity, and disease prevention.

Another side effect that the Keto food can cause is the appearance of palpitations or arrhythmias due to dry up and loss of electrolytes. Bad breath and body odor. Ketone bodies make breath odor worse as well as body odor.

Our Take on the Ketogenic Diet

it is not the best alternative to lose weight. It must be controlled by an expert who rules out any pathology. It must be specified for a specific motive and used only for a little time. It is more acceptable to opt for a diet that does not keep out essential nutrients, and that helps to acquire healthy habits, maintain it, and not regain the lost weight.

If You Want to Follow the Ketogenic or Keto Diet, Take Note of These Keys

What lifestyle does the Keto diet promote, how you have to eat, what physical activity is right for you, and other keys you have to know to make the best resolution when it near losing weight?

Avoid sweeteners. Follow sweeteners is not a good idea, especially when begin the Keto diet, as your body struggles to overcome its addiction to sugar, and sweeteners do not help you.

addiction to sugar

Fight the Keto flu. It is usual to go through these symptoms: headache, fatigue, irritability when beginning the diet. One system to stop them is to hydrate well, recover electrolytes, and gradually make all the changes.

Sleep Well

Altering the circadian rhythm or sleeping for a few hours can cause weight loss to stop, as glucose metabolism is limited—the hormone ghrelin increases, which is activated when we are hungry.

Keto breakfast. Instead of the classic cereals (rich in carbohydrates), it offers a low-carbohydrate option: chia and hemp seeds, almond flakes, coconut, and peanut butter with blackberry sauce.

For hunger attacks, The Keto diet suggests replacing typical snacks made with wheat flour (crackers, sandwiches) or high in starch (potato chips) for ketogenic snacks with almond flour or coconut flour.

Eye labels. Flat those that claim to be “low carb” may not reflect the count of glucose-raising additives. Avoid processed ones and opt for natural foods.

Buttered coffee. It is a typical coffee mix of the Keto diet to which oils are added, such as coconut or butter. It is super satiating, which is why followers of the diet widely consume it.
Nuts in salads. Nuts are allowed on ketogenic diets, but in surplus, they can stall weight loss. To avoid this, it is top to limit its intake as an accompaniment to yogurts or salads.

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