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 The keto diet what it is, how it works, what you can and cannot eat :

The latest buzzword to hit the diet world appears to be keto, which refers to the high-fat, low-carb ketogenic diet. With the claims that you can eat all the fats you want, never feel hungry again, lower your blood sugar if you have type 2 diabetes, and even boost your athletic performance, the diet promises something for everyone.

But what exactly is a ketogenic diet, and is a weight loss program right for you, let's take a closer look before you try to beat your eating habits and lifestyle.

What exactly is the keto diet?

The ketogenic diet is based on the principle that by depleting the body of carbohydrates, which are their main source of energy, you can force the body to burn fat for fuel, thus maximizing weight loss. When you consume foods that contain carbohydrates, the body turns those carbohydrates into glucose, or blood sugar, which is then used for energy.

Since glucose is the simplest form of energy for the body to use, it is always used for energy before your body turns to stored fat for fuel.

On the ketogenic diet, the goal is to restrict carbohydrates so that the body can break down fats for energy. When this happens, fats are broken down in the liver, thus producing ketones, which are byproducts of the metabolism. These ketones are then used to fuel the body in the absence of glucose.

How to follow a ketogenic diet

There are several types of the keto diet, but mainly, to achieve ketosis, you have to drastically reduce the amount of carbohydrates you eat. You can use a ketogenic calculator to create a personalized eating plan. Data shows that the average man over the age of 20 consumes 47.4 percent of their daily calories from carbohydrates, and the average woman over 20 consumes 49.6 percent of their daily calories from carbohydrates. But in the classic ketogenic diet, which was originally used to manage seizure disorders, 80 to 90 percent of calories come from fat, 5 to 15 percent come from protein, and 5 to 10 percent come from carbohydrates.

A modified version of the ketogenic diet, which allows you to eat protein more freely, at 20 to 30 percent of total calories, with the same restriction of carbohydrates, is the most used version of the diet today. Some of the goals of the latest version of the ketogenic diet are weight loss, weight management and improved athletic performance.

An in-depth look at ketosis, the fat-burning mechanism that makes the keto diet work

The ketogenic diet for weight loss is based on the idea that pushing the body into ketosis will maximize fat loss. Ketosis is the normal metabolism process that occurs when the body does not have sufficient stores of glucose for energy. When these stores are depleted, the body turns to burning stored fats for energy instead of carbohydrates. This process produces acids called ketones, which build up in the body and can be used for energy.

How do you know if you are in Quetos

To see if you are in ketosis, check your urine for ketones. You can buy ketogenic strips online or at a retail pharmacy. A strip that has a positive ketone test will indicate that you have reached a state of ketosis.

Many people associate high ketones with the medical emergency of diabetes known as ketoacidosis, but diet ketosis related to a ketogenic diet and diabetic ketoacidosis is very different.

What is the difference between ketosis and diabetic ketoacidosis

For people with diabetes, rapidly rising ketone levels can indicate a health crisis that requires immediate medical attention.

When there is an absence or insufficiency of the hormone insulin or the body is too resistant to insulin to allow it to enter glucose into cells for energy, the body cannot use glucose as fuel.

Insulin helps transport glucose into our cells and muscles for energy. Instead, the body burns stored fats for energy through ketosis, which leads to a build-up of ketones in the body.

When ketones build up in the bloodstream of a person with diabetes, they make the blood more acidic, which may lead to the condition known as ketoacidosis. This condition can be fatal and should be treated promptly.

What are the potential health risks of the keto diet

If you search online for the term keto diet, you will see that the health claims associated with the ketogenic diet are numerous. But before trying this diet, it's important to know what the science suggests about how it affects your health. Namely, you'll want to be aware of the potential risks of the ketogenic diet.

1. Danger You may suffer from fatigue and other symptoms from the keto flu

One of the most common side effects of starting a ketogenic diet is the keto flu. This term describes the unpleasant fatigue-causing symptoms that occur when the body adapts from a low-carb diet to a low-carb diet. During keto flu, stored body glucose begins to deplete, and the body begins to adapt to the production and use of ketones as energy.

Symptoms of the keto flu include headache, fatigue, dizziness, trouble sleeping, heart palpitations, cramps, and diarrhea. These side effects usually reduce and eventually disappear in about two weeks. But to minimize the effects of any discomfort, consider simply switching slowly to a ketogenic diet rather than rushing to change your eating habits. By slowly lowering your carbohydrate intake, while increasing your intake of dietary fats gradually over time, you can transition with the least negative effect and potentially prevent the keto flu.

2. Danger You may suffer from constipation if you do not eat enough fruits and vegetables

Removing many grains and fruits with such a high concentration of fats can lead to its own set of gastrointestinal side effects. Keto constipation and diarrhea are not uncommon. If it's not done right, and most of your carbohydrates come from high-fiber vegetables, you may not get enough fiber, which can lead to constipation, says Chris, a sports dietitian based in Louisville, Kentucky.

3. Risk can develop into a potential nutrient deficiency

Moreover, eliminating food groups can be a problem. Ketogenic diets are often low in calcium, vitamin D, potassium, magnesium, and folate, which over time can lead to nutrient deficiencies if the diet is not carefully planned.

4. Danger You may harm your body because of the diet's focus on animal fats and protein

Research shows that relying on a diet high in animal fats and protein may also have a negative impact on heart health. This diet is not for anyone who is at risk of developing cardiovascular disease or has already been diagnosed, he warns.

This means that if you have risk factors for heart disease, such as high cholesterol levels, high blood pressure, or a strong family history of the disease, you should exercise caution when following this diet. High dietary dependence on fats, especially saturated fats, can raise cholesterol levels, which increases the chances of developing heart disease in the future.

5. The risk You may experience a potentially dangerous low blood sugar level if you have diabetes

For anyone with diabetes, it is imperative to discuss dietary changes, especially those that are as drastic as those required by a ketogenic diet, with your health care team. Since carbohydrates break down into glucose in the blood, cutting carbs from your diet can cause levels to crash quickly depending on your current medication regimen. This change may require major adjustments to medications and insulin to prevent serious side effects such as low blood sugar, called hypoglycemia.

6. Danger: You may be exposed to cycling weight, which negatively affects your metabolism

Beyond the physical health changes, long-term adherence may be one of the ketogenic diet's biggest concerns. It is a very difficult diet to stick to and maintain.

Following a strict weight loss diet and then quickly returning to old habits when dietary changes are so restrictive can lead to what is known as a weight-loss cycle, or a daily diet. Gaining and losing the same weight over and over can have a negative effect on your self-image and motivation, and on your health.

Because the benefits of the keto diet, the benefit may see improvements in your athletic performance

For athletes, the research on the ketogenic diet highlights potential improvements in athletic performance, especially when it comes to endurance activities. An article suggests that ketogenic diets may allow endurance athletes to rely mostly on stored fats for energy during exercise rather than having to refuel simple carbohydrates during endurance training and competition while improving recovery times.

A benefit you may lose weight quickly, but not necessarily more than you might see from other diets

If you are looking to lose weight, one of the benefits that a ketogenic diet may provide is the ability to suppress appetite.

A review of this form of eating suggests that it may help reduce appetite, but how this actually happens needs further study.

When it comes to losing weight, which is a potentially huge draw on the plan for many individuals, the benefits of a ketogenic diet may not differ much from any other diet plan. There is no magic weight loss benefit to be gained from this diet.

The ketogenic diet may aid weight loss the same way it helps other diets, by restricting food options so that you eat fewer calories.

We say cutting out too many carbohydrates is a significant drop in calories, adding that this effect will lead to a loss of water weight up front, which is why people love an immediate response to the weight loss that results from this type of diet.

The benefit may see better blood glucose control if you have type 2 diabetes

For individuals with diabetes, adapting a low-carb diet, such as a ketogenic diet, may provide some benefits when it comes to glucose management. For example, a review found that dietary restriction of carbohydrates may reduce or eliminate the need for medications in individuals with type 2 diabetes.

How can help people with type 2 diabetes

Since the main tenet of the ketogenic diet is counting and cutting carbohydrates, which is a commonly used method for controlling blood sugar, this eating style is becoming increasingly popular among type 2 diabetics looking to lower their A1C, which is a measure of blood sugar levels for a period of time. Three months. In fact, research indicates that this diet may lead to rapid weight loss and possibly lower blood sugar for people with the disease.

But nutritionists warn that the ketogenic diet also comes with risks specific to people who manage diabetes, including potential drug interactions and a possible low blood sugar level if you take medication, as well as kidney damage in people with kidney dysfunction caused by High level of ketones in the blood.

Additionally, since keto has not been studied long-term, researchers don't know if the diet may also lead to nutrient deficiencies regardless of whether you have diabetes.

If you are considering trying the ketogenic diet while managing diabetes, it is essential to consult your diabetes care team before doing so to ensure it is a safe and effective eating approach for you.

How to start the ketogenic diet

Here are some other things to know before trying this restrictive eating plan.

Can you stick to carbohydrate restrictions

Following a diet that severely limits carbohydrates requires that you carefully monitor your food choices to make sure your nutritional needs are being met.

It is important to remember that the goal of any dietary change is to promote a healthy lifestyle, so be sure to define a meal plan that you can visualize for yourself in the long term. If you know that you won't be able to comply with such strict restrictions on carbohydrates for years to come, then the ketogenic diet likely isn't the right choice for you.

What are the different types of keto diet?

There are many adjustments to the ketogenic diet. The majority of people who follow a ketogenic diet follow what is called a standard ketogenic diet plan, which provides about 10 percent of their total calories from carbohydrates.

Other forms of ketogenic diets include the loop ketogenic diets, also known as carbohydrate cycling, and targeted ketogenic diets, which allow carbohydrate intake to be modified around a workout.

These adjustments are usually performed by athletes looking to use the ketogenic diet to boost performance and endurance rather than by individuals who focus specifically on weight loss.

But in general, if you plan on following the ketogenic diet, you should aim to consume less than 10 percent of your total calories from carbohydrates per day. The remaining calories should come from 20 to 30 percent from protein and 60 to 80 percent from fat. This means that if you follow a daily 2000 calorie diet, then no more than 200 calories (or 50 grams) should come from carbohydrates, while 400 to 600 calories should come from protein and 1200 to 1600 from fat. .

Does exercise include the standard ketogenic diet?

Although the ketogenic diet does not specifically require incorporating fitness into your routine, increasing physical activity is always important when looking to help reduce and maintain a healthy body weight.

For endurance athletes, switching to a ketogenic diet may reduce recovery time after training, but for occasional exercisers, switching to a ketogenic diet may make an initially challenging fitness routine.

If you feel your energy levels drop a lot when starting the ketogenic diet, slow down your carbohydrate reduction, making sure to do so over time rather than all at once.

What side effects should you expect

To prevent side effects like the keto flu, start moving your meal plan gradually. Start by understanding how many carbs you will eat on most days. Then start reducing your carbohydrate intake slowly over a few weeks while gradually increasing your intake of dietary fats to maintain the same calories. You should also make sure to seek guidance from a professional to make sure this plan works best for you and your health goals.

What to eat on a ketogenic diet

The ketogenic diet is not a commercial meal plan, so there are no organic costs or fees associated with starting this diet. However, depending on your current eating habits, this eating approach may increase your food bill.

Since many processed foods cannot be considered ketogenic, switching to more whole, unprocessed foods may seem prohibitive at the time, especially given the reliance on high-fat, high-protein foods.

But purchasing fresh produce in season, along with frozen veggies, which can be as healthy as their fresh counterparts, can help keep costs down.

Although nuts, seeds, and animal proteins like beef can increase the cost of your grocery bill, buying in bulk can help lower your grocery bill as well.

The ketogenic diet is highly dependent on dietary fats. Since higher levels of animal fats in the diet have been associated with increased cholesterol levels, the goal of including a good variety of vegetable fats may be beneficial. Vegetable oils like olive oil and avocado oil provide healthy fats for cooking.

A ketogenic diet is a list of acceptable foods

• Non-overeat vegetables like leafy greens, broccoli, cauliflower, cabbage, peppers, mushrooms, and onions.
• Dairy products, including eggs and cheese.
• Protein, such as beef, poultry, fish, and soybeans.
• Nuts and seeds, including walnuts, almonds, pistachios, sunflower seeds, and pumpkin seeds.
• Fats, such as vegetable oils and butter.
• Fruits like avocados, berries (in moderation), coconut (in moderation) and rhubarb.

Foods to avoid or limit the ketogenic diet

• Processed foods such as crackers, corn chips, and potato chips.
• Desserts, including candy, cookies, cakes etc.
• Grains of all kinds, including bread, pasta, rice, and quinoa.
• High carbohydrate fruits like watermelon and tropical fruits.
• Artificial sweeteners.