The Ketogenic Diet: This is what you need to know.

The ketogenic diet is almost similar to the Atkins diet and a low carbohydrate diet that reduces carbohydrate consumption and increases fat consumption, with moderate amounts of protein intake. The goal of consuming high amounts of fat in a keto diet is for the body to reach ketosis. In these conditions, the body will burn fat as the main energy source. Fat will also be converted into ketones in the liver, thus providing energy to the brain.

Benefits and effects of keto diet you must know
image by Robin Stickel/Pexels.
Ketosis is actually a mild condition of ketoacidosis, a dangerous condition that often occurs in people with type 1 diabetes. Although there are still many pros and cons to this diet, some studies show keto diet is safe and also effective to do, especially by people who are overweight or obesity, as long as it's only done for a certain time limit and under the supervision of a doctor. Until now, the benefits and effects of keto diet on the body are still being studied.

Take the Benefits of the Keto Diet.

Before being used to lose weight, keto diet is actually recommended as a way to help overcome certain types of diseases, especially to reduce the frequency of seizure attacks in children with epilepsy who have not managed drugs. Some conditions that benefit from the keto diet:

Control blood sugar in people with type 2 diabetes.

For people with type 2 diabetes, a keto diet is a diet that is recommended as long as the fat consumed is healthy fat. For example fat derived from salmon, nuts and avocados. Low carbohydrate intake is considered effective in reducing blood sugar levels. In order to monitor the safety of the keto diet in diabetics, it is recommended that patients regularly check blood sugar levels every day. Do not let blood sugar levels get too low. Testing of ketone levels also needs to be done to avoid ketoacidosis.

Relieve symptoms of epilepsy in children.

A nutritionist revealed that the keto diet was able to relieve the symptoms of epilepsy in children. This diet is very effective, especially for children with symptoms of epilepsy that are difficult to treat with regular treatment. A study tested in 150 children with epilepsy showed that after undergoing a keto diet for one year, half of children had a 50% reduction in seizure frequency.

Reducing the risk of heart disease.

The keto diet that is run by increasing consumption of healthy fats is likely to reduce the risk of suffering from heart disease. This is presumably because the keto diet decreases insulin levels so that cholesterol production in the body also decreases. These conditions will reduce the risk of heart disease and high blood pressure.

Reducing the risk of developing nervous system disorders.

In addition to epilepsy, a keto diet is also likely to have benefits to help deal with nervous system disorders such as Alzheimer's, sleep disorders, and Parkinson's disease. This is thought to be due to ketones produced by the body to break down fat into energy, so as to protect brain cells from damage.

The keto diet can also provide several other benefits, such as reducing acne, helping with PCOS treatment, and inhibiting the development of cancer. In addition, the keto diet also inhibits inflammation in gout. Therefore, many health practitioners who recommend diet keto, but of course must be lived in the right way.

How to Get the Right Keto Diet.

For those of you who are interested in doing a keto diet, you must be willing to reduce carbohydrate consumption every day in large enough quantities. The standard ketogenic diet is a diet of 75% fat consumption, 20% protein consumption and 5% carbohydrate consumption.

While a high-protein keto diet (high-protein ketogenic diet) has a greater portion of protein consumption. The diet that is applied is 60% fat, 5% carbohydrate, 35% protein. In addition, there are also other types of keto diets that are more commonly done by athletes or bodybuilders, namely the cyclical ketogenic diet (CKD) and a targeted ketogenic diet.

So, what foods are avoided and recommended in the keto diet? Fat-rich foods recommended in the keto diet are:

  1. Eggs, especially those containing omega 3.
  2. Meat, chicken, turkey, sausages, steaks and other meat products.
  3. Tuna, salmon, mackerel.
  4. Cream, butter and cheese.
  5. Green vegetables, tomatoes, onions, peppers and other vegetables that are low in carbohydrates.
  6. Nuts and seeds, such as almonds, sesame, chia and pumpkin seeds.
  7. Avocados, both consumed directly and in the form of cooking.
  8. Olive oil, avocado oil or coconut oil.
  9. Salt, pepper and various natural herbs.
Carbohydrates avoided include:

  1. Rice, pasta, cereals and wheat products.
  2. Nuts and seeds.
  3. Tubers, like sweet potatoes, potatoes, carrots.
  4. Sweet foods or drinks, such as candy, ice cream, cake, fruit juice and soda.
  5. Unhealthy fat from vegetable oil or mayonnaise.
  6. Drinks contain alcohol.
Keto diet is recommended to be done in the short term (starting from 2-3 weeks, up to a maximum limit of 6-12 months) to reduce body fat and improve health, followed by a healthy lifestyle. This is to avoid the risk of health problems that might occur if the keto diet is done in the long run.

Consider the Risk of Keto Diet.

Some risks that can occur, if you go on a long-term keto diet:
  1. Lack of healthy carbohydrate intake, such as from fruit, whole wheat, nuts, seeds, and carbohydrate-rich vegetables.
  2. Losing the benefits of vitamins and minerals the body needs.
  3. Kidney disorders, if the consumption of protein exceeds the recommended portion continuously in the long term.
  4. Increased risk of ketoacidosis.
Keep in mind, when undergoing a keto diet, initially you may experience some complaints. This is known as "keto-flu", which occurs during the adjustment process. Some complaints that may arise are:
  1. It feels weak
  2. Restless
  3. Hard to sleep
  4. Nausea
  5. An annoying hunger
  6. Decreased concentration ability
Even though this doesn't always happen, these complaints can be burdensome when starting a keto diet. Generally it will decrease, after you get used to this diet.

Consider the various benefits and risks of a keto diet, before going through it. Don't just be tempted by the benefits of rapid weight loss, because there is a risk of dangerous ketoacidosis. Basically whatever diet is done, it will not always give the same results to everyone. So adjusting the type of
diet to the condition, needs and abilities of the body is highly recommended.

Also, read Here's What Happens To Your Body When Stop Smoking.

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