Advantages & Disadvantages of KETO DIET.

Advantages & Disadvantages of KETO DIET.

The ketogenic diet, simply a high-fat, low-carbon hydrate that was created for people with epilepsy and obesity problems. It a diet that has been around for about 90 years and was originally designed to mimic fasting therapy.

Because there are many success stories on the Internet because of the ketogenic diet and weight loss, many people associate the ketogenic diet with weight loss.

Can everyone eat a ketogenic diet?

What lessons should I do before I take a ketogenic diet?

How to get started with a ketogenic diet?

For further details, let’s go!!

What is a ketogenic diet?

There is no mystery, the focus is almost non-digestible carbohydrates (starch, fruit, sugar, etc.) as a means, the ketogenic diet almost cut off digestible carbohydrates and limits many food intakes, such as rice, pasta (high refined starch), fruit (containing fructose, sucrose), milk (lactose), etc., so that the diet will cause micronutrient deficiency problems.

To provide glycerin as a raw material for glycogen reformation, the body will begin to break down fat in large quantities, liver glucose can produce blood sugar in the liver and kidneys, broken down fatty acids in cell oxidation to produce energy.

In a normal physiological state, fatty acids should be fully oxidized to produce energy, to pull the heart metabolism to come to the carbon skeleton to assist.

However, the ketogenic diet does not have enough carbohydrate intake, cannot provide enough carbon to allow fatty acids to be completely oxidized, so the production of fat metabolism of the by-product of ketones, which is the name of the ketogenic diet source. To maintain normal functioning during the ketogenic diet, adequate salt, and mineral intake, and enough time to adapt the body to changes in diet, these three points are very important.

Moreover, the immediate addition of calcium and magnesium during the ketogenic diet must also be noted, otherwise, muscle spasms or irregular heart rhythms may occur.

The advantages of a ketogenic diet

It helps treat epilepsy

This kind of therapy was originally aimed at treating epilepsy, modern medical research has found that the hunger process produces ketones, promotes the synthesis of GABA in the brain. GABA is an inhibitory neuro transfusion substance.

After ketone stimulation, increased GABA can reduce the abnormal discharge of the brain and reduce the chance of epilepsy.

A ketogenic diet can be effective in helping to lose weight

Since it can effectively metabolize fat, it becomes the main purpose for many people to take this approach. Medical studies have shown that a ketogenic diet does help with weight loss and is higher than a traditional calorie-reducing diet, but the initial reaction to this approach is dehydration, not the desired fat metabolism, and it takes a while to see results.

But also be aware that if you’re training for anaerobic exercise for long periods, the ketogenic diet pattern isn’t right for you, and you need to get enough protein and sugar to effectively support your exercise plan.

Regulate blood sugar

Ketogenic diet helped to improve the health index of glycation hemochrome (HbA1c), fasting blood sugar, and so on, according to a 2005 study, with no blood-sugar-lowering drugs and insulin-injected diabetes, as the subject of the study.

After a four-month ketogenic diet, glycochrome decreased by 1.2%, fasting blood sugar decreased by 16%.

Anti-cancer diet

A USA study has shown that a ketogenic diet is one of the possible anti-cancer diets, as it causes metabolism in the body and helps fight cancer cells.

Some clinical studies have even argued that a ketogenic diet has the effect of enhancing chemotherapy, and therefore even hope to incorporate it into formal treatment, but there is no consensus in the medical community.

The disadvantages and side effects of a ketogenic diet

Ketoacidosis

Because ketones are acidic, the diet will cause ketoacidosis rumors have not stopped. However, after the study found that normal people use a ketogenic diet, elevated ketoacids do not affect the blood pH, which will cause ketoacidosis risk is not high.

Blood lipid problem

LDL protein increases the risk of cardiovascular disease due to the loss of digestible carbohydrate sources, although triglycerides may be reduced, but eat a lot of fat and eating cream, or coconut oil, and other fats containing high saturated fatty acids.

Heart problems

People engaged in the same diet have a history of myocardial infarction problems. Some scholars have speculated that it may be related to the lack of energy of the heart muscle.

A ketogenic diet of fruit, whole grains, and vegetables is limited so that antioxidant and micronutrient intake are reduced, directly affecting the function of the heart.

How do you allocate your heat?

Prepare for a ketogenic diet is needful.

For this, you must know how many calories you should eat each day, and if you don’t know, you can refer to them, there’s no way because the most important thing to control your diet is to know about calories.

For example, your daily calories are 1800–2000 calories, it needs to consume fat 140 to 160 grams, protein 90 to 110 grams, 5 to 45 grams. You can try to figure it out, too.

Do you know all the food types?

Staples: Except for the rice, noodles, white flour, and bread that everyone knows. Ground melons, pumpkins, and yams.

These are carbohydrate-rich foods, so these are ketogenic diets to avoid as much as possible.

Fish and eggs: Look at the above ratio to know that the ketogenic diet is still in control of the amount of protein.

Vegetable: That 5 to 10% of the calories can be obtained by vegetables.

Fruit: Fruits contain fructose and sucrose, just like staple foods, and should be kept as far as possible.

Fat: Most of the energy sources of the ketogenic diet are provided by fat, and because they are the main source of diet, a variety of different fats are needed to balance the characteristics of each fat.

Final Words

Everyone thinks that the ketogenic diet can be completely ‘deceptive and delusory’. In fact, it is wrong. Because in the ketogenic diet is to have enough vegetables, with the right amount of fish, eggs, and a variety of fats, is the most important.

This approach has many hidden risks, before the adoption is highly recommended to find out professionals, such as physicians, dietitians with blood sugar, lipids, disease history, and other information to assess health status, not confirmed before the rush to adopt a ketogenic diet!

At last, you need to drink enough water to maintain the normal functioning of the body, and to make any dietary adjustments, need to consult the relevant professional doctors or dietitians to carry out will be safe and effective!

READ MORE

For The Essential Keto Cookbook (Physical)

Disclosure: Please note that a few of the links in this article are affiliate links. If you click on them and made a purchase then I will get an extra commission without an additional cost to you. So feel free to check out them as it is widely used with a high success rate.