Saturday, September 28, 2019

Ketogenic Diet | Is keto diet safe?

Ketogenic Diet | Is keto diet safe?

By Simo Life Septembre 28, 2019
There are many different diets for weight loss, but have you heard about ketogenic dieting? It is a low-carbohydrate, high-fat diet that lowers blood sugar and insulin levels, and converts the body's metabolism from carbohydrates to fats and ketones.

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Ketogenic Diet | Is keto diet safe?

Ketogenic Dieting

Ketosis is a low-carbohydrate and high-fat diet, which involves significantly reducing carbohydrate intake and replacing it with fat. Carbohydrate reduction puts the body in a metabolic state called ketosis. When this happens, the body becomes incredibly effective at burning fat for energy, It also converts fat to ketones in the liver, which can provide energy to the brain. Ketogenic diets can cause a significant drop in blood sugar and insulin levels, as well as many other health benefits.

The ketogenic diet can be great for people who are overweight or diabetic or are looking for improved metabolic health, but it may be less suitable for athletes or those who want to add large amounts of muscle or weight.

Types of the ketogenic diet

There are 4 different types and forms of the ketogenic diet, including:
  • *Standard Ketogenic Dieting (SKD): a low-carbohydrate, moderate-protein, and high-fat diet, usually containing 75% fat, 20% protein, and only 5% carbohydrates.
  • *periodic ketogenic diet (CKD): This diet involves eating a high amount of carbohydrates after a period of deprivation, such as 5 days of the ketogenic diet, followed by two days with a high proportion of carbohydrates.
  • *Target Ketogenic Diet (TKD): This diet allows you to add carbohydrates around the workout period.
  • *High protein ketogenic diet: This system is similar to the standard ketogenic diet, but it contains more protein, and the proportion is often 60% fat, 35% protein, and 5% carbohydrates.

Does a ketogenic diet help to lose weight?

A ketogenic diet is an effective way to lose weight and lower risk factors for various diseases, as this diet promotes a sense of satiety so that you can lose weight without counting calories or tracking your food. One study found that people who followed the ketogenic diet lost 2.2 times more weight than those who followed a low-fat diet. The ketogenic diet can enhance insulin sensitivity and cause fat loss, leading to a drastic improvement of type 2 diabetes and pre-diabetes.

Foods to be avoided in the ketogenic diet

  • Sugary foods.
  •  Cereals or starches.
  • the fruit.
  •  Beans or legumes. 
  • Vegetables and root tubers.
  •  Low-fat products. 
  • Some spices or sauces. Unhealthy fats. 
  • Alcohol. Sugar-free foods.

The list of foods that can be eaten in the diet 

  • Meat: red meat, 
  • steaks, sausage, chicken, and turkey.
  • Fatty fish: salmon, trout, tuna,
  • mackerel, for example. Eggs,
  • butter, and cream cheese: unprocessed cheese like cheddar. 
  • Nuts and seeds: almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc. 
  • Healthy oils: Extra virgin olive oil, coconut oil, and avocado oil. Avocado. 
  • Low-carb vegetables: Most green vegetables, tomatoes, onions, peppers, etc. 
  • Spices: You can use salt, pepper, herbs and healthy spices.

Side effects of the ketogenic diet 

Although the ketogenic diet is safe for healthy people, there may be some initial side effects while the body adapts to it. This condition is often referred to as keto flu and is usually done within a few days. The symptoms include poor energy, mental function, and increased hunger, sleep problems, nausea, digestive discomfort, decreased performance in aerobic exercise. In order to reduce this, you can try a regular low-carb diet in the first few weeks. This may teach your body to burn more fat before completely eliminating carbohydrates. Ketone diet can also change the water and mineral balance in your body, so you can add extra salt to your meals Or take mineral supplements.