The Keto Diet Plan is the Perfect Working Ketogenic Diet Plan for Weight Loss which uses glycogen stored in the liver and muscles as fuel for our lives, and we are really good at doing it! But what happens when carbohydrate intake is so low that our bodies resort to burning fat as fuel.
Well our brain which is quite selfish when it comes to energy use goes into starvation mode in the absence of sugar and depends on the liver to get the energy it needs to function from fat. This is the basis of the keto diet.
What is a Keto Diet?
The ketogenic diet is more of a lifestyle than one of those fad diets. Its supporters may have better performance, an improvement in several health indicators such as blood sugar levels and perhaps even weight loss. But why a sudden and significant change in eating habits? Is the ketogenic diet really all that it is believed to be? Let’s learn more about her!
Although it seems new and modern, the ketogenic diet, also known as the “keto” diet, has been around for many years. It is based on following a diet very low in carbohydrates and high in fat and protein. You may be thinking, “this sounds quite familiar” and it is. The Atkins diet, introduced in the 1970s, and the ketogenic diet share many of its principles: they push the body into a state of “ketosis,” that is, the breakdown of ketone bodies (fats) for energy.
How to Start Keto Diet Plan?
The body generally enters a state of ketosis within a few days of consuming a very low carb diet. What is considered “very low”? According to Dr. Marcelo Campos, professor at Harvard Medical School and Clinical Assistant Professor at TUFTS Medical School, 20 to 50 grams of carbohydrate consumption per day, depending on each person, can produce ketone bodies by a keto-diet.
Benefits of Keto Diet
The keto diet is recommended by the Epilepsy Foundation for children with seizures that do not respond to medications. Studies have shown that more than half of children who follow a ketogenic diet experience a 50% reduction in seizures, while a small percentage even get rid of seizures.
Keto Diet For Weight Loss
A keto diet can induce weight loss more quickly and significantly than a traditional low-fat diet, helping those who are overweight or obese. According to Antonio Paouli in the International Journal of Environmental Research and Public Health, “ketogenic diets have proven effective at least in the short and medium-term as a tool to combat obesity, hyperlipidemia and some cardiovascular risk factors.”
Keto Diet For People with Diabetes
However, The keto diet raises some concern among doctors. The keto diet may offer better blood sugar control for people with type 2 diabetes, mostly attributed to significant weight loss, but also at a high glycemic index. However, the keto diet is not safe for all people with diabetes and, therefore, a doctor should be consulted before changing eating habits.
Side Effects Of Keto Diet
Followers of the keto diet tend to develop bad breath and sweet taste caused by the breakdown of fatty acids. This side effect in no way endangers life, it is only a warning to consider in your social relationships.
- The keto diet focuses on a very low intake of macronutrients, carbohydrates, some dietitians warn that it is relatively simple for certain fundamental nutrient deficiencies to occur if dietary supporters do not have a great knowledge of nutritional, vitamin values and minerals from the foods included in it.
- While the keto diet may be good for losing weight and reducing blood pressure in the short term, an analysis in the British Journal of Nutrition in 2013 that evaluates ketogenic diets against low-fat diets for long-term weight loss, He found that these keto diets can also increase LDL cholesterol.
- Dr. Marcelo Campos questions this statement in a review of the keto diet on the Harvard Health blog, saying that the predominance of fats and proteins over carbohydrates can encourage increased consumption of less healthy oils and red meat, usually high in fat. saturated, which can lead to potential complications related to heart health.
- The keto diet can result in significant weight loss or better health parameters in some people, however, we are all different and the effects may vary from person to person. Also, because this diet is very low in carbohydrates, this diet may not be sustainable for people with a very active life or elite athletes.
In general, more research is needed on the long-term effects of the keto diet, especially in adult humans, since much of the research currently available is based on studies in animals or children with epilepsy.
Listen to your body and put yourself in the hands of professionals who can give you all the information you need because the best diet for you is undoubtedly the one that best fits your body and lifestyle and, of course, the one that you can follow
A healthy and balanced diet should be based on a wide variety of different foods, rich in nutrients; that is, they provide a large number of nutrients in exchange for few calories.
Finally: Remember that all meals can be incorporated into a healthy diet as long as you do it in moderation and, if you have spent a day, come to burn your extra calories to your gym.