The ketogenic diet, keto, or keto, maybe a sort of diet that continues to be popular, partially because most people notice short-term results. It seeks to scale back or replace the consumption of carbohydrates, to steer the body to a reaction that permits eliminating fat quickly. But not everything is nearly as good because it sounds.
What is a ketogenic diet?
The ketogenic diet highlights weight loss by burning fat. to try to do this, the consumption of carbohydrates is drastically reduced, with the aim of entering a state of ketosis (where ketone bodies are formed). this is often when the body breaks down both dietary and stored body fat, instead of glucose.
What does it consist of
The keto diet allows the consumption of different types of unprocessed meats, fish and shellfish, eggs, butter, vegetable oils, crucifers (broccoli, cauliflower, kale), avocado, dairy, nuts, berries, water, coffee, and tea. Although it restricts the consumption of foods full of starch and sugar, such as alcoholic beverages, sodas, bread, sweets, rice, pasta, and potatoes.
Along with reducing carbohydrates (approximately 20-30 grams (g) per day), a ketogenic plan also requires limiting protein intake. Cream, butter, and oil are some of the foods that can become staples of this diet. Here we detail the pros and cons of this type of diet:
Pros#1: Helps you lose weight
Many celebrities say that it is the secret of their slim figure. Scientific evidence shows that weight loss would be much clearer than with other low-carbohydrate diets, although this benefit only seems to be perceived in the short term, with that advantage disappearing over time. Lose Weight Easy and Fast, Best Tips Everyone should know before starting their weight loss journey.
Against: Bad breath and constipation
Professionals warn that by following the keto diet you could experience some short-term problems, such as bad breath, constipation, and flu-like symptoms. To avoid complications, it is advisable to drink a lot of water in these circumstances.
Pro: May decrease epilepsy
The keto diet was designed to treat children with epilepsy who did not respond to conventional treatments, and that has worked since the 1920s. Currently, different studies have found that seizures in children who consumed the keto diet were significantly reduced compared to those who followed other diets. But remember, this process must be supervised by a professional.
Cons: It’s hard to follow
Because it is so restrictive, it is really difficult to follow long term. Carbohydrates normally make up 50% of a typical American diet. One of the main criticisms of this diet is that many people tend to eat too much protein and poor-quality fat from processed foods, with too little fruits or vegetables.
Pro: May extend the life
After testing the ketogenic diet in laboratory animals, not only was a longer average lifespan (approximately 10 years) found but also increases in memory, coordination and strength were noted during old age. Inflammation and the incidence of tumors were also reduced. However, more studies in people are still needed to corroborate these benefits.
Pro: Reduces diabetes and fatty liver
A ketogenic diet involves an ultra-low carbohydrate intake, between 20 and 30 g. a day, the equivalent of a small apple. According to different research, this was linked to a lower risk of obesity, type 2 diabetes, and fatty liver.
Cons: Needs doctor supervision
Unlike other diets that you can manage day by day, the ketogenic diet should only be carried out under the supervision of a doctor or dietitian, since, although it is associated with multiple health benefits, it does so at the cost of producing profound changes in the body.
Due to the great change that ketosis implies for the body, that is, the burning of calories from ketones and not glucose, it is necessary to supplement the diet with the use of vitamin and mineral supplements. Your doctor will be able to recommend the best ones so that you can correctly comply with this type of diet.
How to do the Ketogenic Diet (Keto Diet)?
The ketogenic diet is characterized by eliminating or reducing foods rich in carbohydrates and carbohydrates, increasing menus rich in proteins and fatty acids.
Among the allowed foods we find:
- Pork Meat.
- Chicken, turkey, or lamb.
- Fish and shellfish.
- Vegetable oils.
- Nuts and seeds (minimum portions).
- Fruits and vegetables (only in some cases, in minimal portions).
Prohibited foods include:
- Alcoholic drinks.
- Refined flour and sugars.
- Sauces and dressings.
- Whole dairy.
- Cereals and legumes.
- Sweet fruits.
The fact that these types of diets limit carbohydrate consumption could be beneficial in those individuals suffering from metabolic pathologies. The effects of applying this type of diet in patients with type 2 diabetes are currently being investigated. The results published in the most recent scientific literature are promising.