To commit to any diet, you must have enough information about it. That's what we aim to provide you with today. The Ketogenic Diet is currently very popular, with many people promoting and inviting others to try it as well. This popularity absolutely comes from the outstanding results it provides, which are honestly earned and well-deserved.
The main idea of the keto diet is to lower daily carbohydrate intake to the minimum possible amount. Instead of relying on carbohydrates, we use fats as the primary source of energy for the body. This causes our body to recognize the fat stored under the skin as a source of energy and to start using it.
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1) How Do I Eat During My Keto Diet?
First of all, let me tell you what the experts recommend. Your diet should be based on 55% to 60% fats, 30% to 35% proteins, and only 5% to 10% carbohydrates.
To have a great ketogenic diet, it is important to adhere to these percentages while creating your meal plan.
You might be wondering what sources of fats, proteins, and carbohydrates you can have. Follow me below to find out!
Fat Sources: You can consume coconut oil, palm oil, butter, and cocoa butter. Additionally, you can eat foods such as olive oil, nuts (such as walnuts and almonds), and avocado.
Protein Sources: You can consume fish, both white and red meat, eggs, and certain types of nuts. However, it is important to note that some sources of protein also contain carbohydrates. Therefore, it's important to be cautious while fulfilling our protein requirements.
Carbohydrates Sources: Consuming certain types of vegetables and fruits, particularly leafy greens like spinach, onions, garlic, cucumbers, and cranberries, is allowed. However, it's important to eat them in moderation and in small quantities.
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2) Ketogenic Diet Advantages.
This is one of the main reasons why this diet has become a worldwide trend. Let's now begin discussing its benefits.
First Losing weight: Individuals who adhere to the keto diet experience a feeling of fullness during their diet, and observe a significant decrease in appetite. This leads to significant weight loss, particularly during the first 3 to 6 months of following the diet. They also have a significant increase in metabolic rates, which work to burn fat stored in the body and use it as the first source of energy.
Increases heart health: Directly relying on consuming healthy sources of fats contributes to a reduction in cholesterol levels in the blood. This is the primary cause of most heart diseases, such as high blood pressure, atherosclerosis, heart failure, and several other related illnesses.
Getting beautiful skin: Perhaps one of the most significant reasons why many people, especially women, follow the keto diet is to treat and get rid of acne. Acne is often associated with a high rate of carbohydrate intake, and can be addressed by following a low carbohydrate diet, such as keto. The primary goal of the keto diet is to reduce carbohydrate consumption.
3) What Is Allowed And Forbidden On The Keto Diet?
As mentioned earlier, we will provide a brief reminder of what is allowed on the keto diet. Healthy fats found in meat, fish, and eggs can be consumed. Limited quantities of butter, coconut oil, olive oil, and avocado are also permitted, along with low-carbohydrate vegetables and fruits such as spinach, onions, and cabbage.
On the other hand, this system strictly prohibits the consumption of rice, pasta, pastries, wheat, including all kinds of bread, corn, potatoes, and sugars such as sweets, soft drinks, and unnatural juices. As with all diets, all types of unhealthy food are prohibited, such as fried or grilled foods, pizza, processed meat, and chocolate.
4) The Key To The Keto Diet.
You may wonder how my body can burn fat instead of sugar. The answer is simple: the hormone insulin tells the body which source of energy to consume. When the insulin hormone rises in the body, it burns sugar, and when it is at low levels, the body tends to burn fat and use it as a source of energy.
So how do I reduce the insulin hormone in my body? 😕
To achieve this, we can follow two methods. The first is to reduce the amount of carbohydrates consumed during the day.
The second way is to reduce the number of meals we eat during the day. It is important to note that we are not suggesting to reduce the amount of food consumed, but rather to avoid eating between meals.
Eating between meals, or eating in general, stimulates the secretion of the hormone insulin. This means that any food consumed triggers the release of insulin, which is something we want to avoid.
Our goal is to reduce insulin secretion during the day and limit it to only the main meals. It is preferable to reduce the number of meals during the day to only two meals, but if the period is too long and affects you, you can eat three meals.
5) Is Keto Safe For Everyone?
Just like any other diet, keto is not suitable for everyone. If you are one of these people, I advise you not to follow it, or at least consult with your doctor to ensure that this diet is appropriate for you.
Pregnant or breastfeeding: This diet requires you to stop eating many types of foods that contain important nutrients. This can have a negative impact on the health of both the mother and the fetus. If the mother is breastfeeding, her milk may also lose many essential nutrients that the infant needs for proper growth.
Vegetarians: Keto may not be the best diet for vegetarians because it restricts the intake of many vegetables and fruits, which are the primary sources of nutrition for vegetarians. Additionally, the diet requires the consumption of both red and white meat, as well as fish, which vegetarians do not eat.
People with eating disorders : To avoid any negative effects that keto may cause, it's especially recommended for them to consult a nutritionist.
Diabetics : Studies have shown that patients with type 2 diabetes can benefit from the keto diet. However, for those who are taking insulin medications, it can be dangerous because the diet can lower blood sugar levels. If this is combined with insulin abuse, it can result in a dangerous drop in blood sugar levels.
Those recovering from surgery : They must obtain all kinds of nutrients available in order to heal.
Children under 18 20 years old : During the growth period, children's bodies require a variety of nutrients to support their development. It's not necessary for them to follow the keto diet to ensure the safety of their growth process.
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6) Ketogenic Diet Disadvantages.
During the initial period of following the keto diet, it's common to feel tired and lethargic as the body adjusts to the new source of energy. To alleviate these temporary effects, it's recommended to drink plenty of water, especially during this period.
Feeling hungry quickly is mostly due to refraining from eating fiber-rich foods, which play a major role in keeping you full for a long time during the day. To alleviate this issue, it's recommended to eat leafy vegetables that are allowed on the keto diet.
Excessive intake of fats can lead to various health problems, including an increased risk of heart disease. To avoid this issue, we need to ensure a balance in our daily food intake, so that the proportion of fat doesn't significantly exceed that of other nutrients. Imbalanced consumption can lead to negative instead of positive outcomes.
Kidney stones are a common issue among individuals who follow the keto diet, due to the high intake of fats and proteins which can place an extra burden on the kidneys. This can ultimately lead to various kidney disorders.
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