Keto diet.. benefits and harms – ketogenic diet (keto diet); Its benefits and side effects

By Mohamed Zaky. Posted on October 25, 2019

Is the keto diet good or bad? Is ketosis a good way to lose weight?

A “ketogenic” diet is a low-carb diet (such as the Atkins diet).
The idea is for you to get more calories from protein and fat and less from carbohydrates.
You cut back on easy-to-digest carbohydrates, such as sugar, soda, pastries, and white bread.

A ketogenic diet may be your weight loss plan, especially if you have diabetes, or want to try this method to lose those worrying extra pounds.

It’s a low-carb meal plan that promises effective weight loss while lowering blood sugar to the point where you may stop taking medication.

By all accounts, the ‘keto’ diet, as it is widely known, may reverse type 2 diabetes, at least for some lucky individuals.

Another advantage of the keto diet: It can help reduce systemic inflammation, which can have a variety of negative effects on the entire body.

Unlike some other popular low-carb diets, which are usually high in animal protein, the keto diet focuses on getting to the body to burn stored body fat rather than sugar as the main fuel.

When body fat is broken down in the liver instead of glucose, an energy byproduct known as ketones is produced; Hence the name (keto).

Make sure your keto diet is well formulated

You need to find the right proportions and balance of the key nutrients (ie fats, protein and carbohydrates) so that your body will start burning accumulated fat instead of stored glucose.

The amount of fat you eat on a keto diet is much higher than most other diets.

“But there is still some debate about the effects of saturated fat and what constitutes a healthy dose. I think people need to understand it and the harmful effects on the heart and cholesterol that should be avoided completely.”

“Trans fats are highly processed, heated to a point that creates free radicals in the body, which increases the risk of cancer; trans fats are found in hydrogenated oils..

Some of the best low-carb foods include peppers, broccoli, greens (such as spinach, watercress, and turnips) and zucchini.

When starting a keto diet, your goal should be to gradually reduce your carbohydrate intake to around 20 grams for at least two weeks, but aim for six weeks to allow your body to adjust to the fat-burning process.

(keto diet plan)

Working with a dietitian may be the easiest and most effective way to find the right nutritional balance for your physiological needs and overall health.

Amy M says Goose, assistant professor, PhD, “The purpose of the keto diet is to push your body into a state of ketosis, in which the body uses fat stores instead of its preferred form of energy, glucose.” Nutrition Science at the University of Alabama School of Health Professions at Birmingham.

Pros and cons of a keto diet??

Is it healthy to push the body into ketosis?
“The main benefit of the keto diet is that it works until you lose weight.”
“But again, it’s a diet and like all diets, it’s a short-term fix, something you do, then stop.
It’s not really a sustainable diet in real life situations.
Most importantly, your goal is not only to lose weight, anyone can lose weight.
The most important goal is to maintain the lost weight. ”

The keto diet can be an effective way to reduce excess body fat but there are many negatives that anyone who wants to follow this eating plan should note,

In fact, the keto diet has serious risks

For one thing, it’s high in saturated fat, which has been linked to heart disease.

Additionally, nutrient deficiencies and constipation can occur because the keto diet is very low in fibrous foods such as fruits, vegetables, and whole grains.

Liver problems may be exacerbated for those with existing liver disease because the keto diet puts a strain on the liver, and kidney problems can also occur.

If you’re considering a keto diet, work with a knowledgeable professional or find a registered dietitian who has experience prescribing it and following you up to avoid any adverse effects, says Dr. Goss.

There are challenges to choosing a keto diet

The first few days are very difficult as your body tries to adapt to this low level of carbohydrates.

During this mod to burn fat instead of glucose, the side effects will make you freak out. Hence the term, keto flu.
You will deny yourself in social situations; You will need to prepare meals ahead and take them with you because you are limited to certain foods

Common Mistakes to Keep in Mind When Following the Keto Diet

Use fat wisely over excessive fat.
While the keto diet means that your food choices are geared toward eating low carbs/high fat, that doesn’t mean adding fat to everything you eat.

You don’t need to fall for one of the trendiest keto tricks – adding butter to your cup.
This may be helpful initially as you transition away from a high-carb diet, but it should not continue after you have passed the initial transition once your body has adapted to this new eating rhythm. Instead of that
Listen to your body for signals. If you feel hungry right after a meal, you may not have enough protein or fat. When followed properly, a keto meal will keep you feeling full and satiated for hours.

Know the difference between ketosis and ketoacidosis

Ketosis is a normal physiological response that occurs when you eat a high-fat, low-carb diet, while ketoacidosis is more pathological. “It happens in people with diabetes whose blood sugar level is too high (hyperglycemia). You can’t put yourself in ketoacidosis the way you can put yourself in ketosis.”

The story behind how the ketogenic diet came about

The ketogenic diet was originally developed by physicians to help treat people with epilepsy, and has been found to be particularly effective in children who have not responded to medication.1,2 In fact, the keto diet has been found to reduce the frequency and frequency of seizures. It is a common complication of this condition.

And finally, if you decide to go on the diet, you’ll need an individualized meal plan, emphasizes Dr. Gonzalez-Campos.
Campos. “The best possible clinical outcome is for each individual to meet their nutritional needs from balanced meals,” he says. “Ideally, we should all benefit from medical nutrition therapy and we should all avoid the extremes of nutrient restrictions.

about the author

nutritionist Shaimaa Ali

is a-freelance journalist specializing in health and fitness as well as nutritionist certified from mansoura university on Egypt

for Medical information i recommended National Institutes of Health Most of My blog source by it