The keto diets, are now one of the diets that most appear in fashion magazines, are followed by famous characters, i.e. are one of the most popular diets for weight loss. Evolve 180 Weight Loss describes here what it is about and its benefits and cons.
What is the Keto diet?
It is a ketogenic diet, it is based on limiting the intake of carbohydrates ranging from 5-20% and very high intake of fats (up to 75% in total).
The liver stops consuming glucose as a form of energy to replace it with that coming from fat. The body enters a state of “ketosis”, by which the reserves of fat in the body are converted into ketones, which nourish the muscles and the brain instead of glucose. The result is relatively quick fat burning and weight loss compared to a traditional diet.
You have to be prepared to stop eating cereals, bread, fruits, vegetables or sugars for a long period of time.
Food that includes the Keto diet:
Rich in fat: Nuts, avocado, fatty fish, dairy products rich in fat and olive oil or seeds.
There are no great options in relation to fruit, vegetables; carbohydrates should be reduced to a minimum.
Who can perform this type of Keto diet?
- Patients with epilepsy, since it helps reduce seizures.
- Diabeticswith high blood glucose levels.
- Patients with fatty liver.
- Morbidly obese patients, who must lose a lot of weight.
Benefits of keto diet:
- Reduce appetite
- Weight loss.
- It can increase energy and improve mood.
- It allows the ingestion of foods high in fat, that other diets do not allow.
- Improves blood glucose levels for people with diabetes.
- Reduces triglycerides and increases good cholesterol.
Consequences of the Keto Diet
We can mention some cons of the keto diet, since it is not suitable for everyone, it is advisable to consult a health professional before starting this diet, to avoid complications.
- Its contribution of vitamins, minerals and fiber is very low, greatly limits the intake of fruits and vegetables.
- It can generate episodes of constipation and other adverse effects such as cramps, halitosis or asthenia.
- Obsessiveness can develop to maintain the state of ketosis which can cause a loss of muscle mass.
- You can end up consuming too much and not losing any weight, while the body can develop an insulin resistance.
- Be careful with this diet: “If done incorrectly, you can modify the lipid parameters in the blood, which would endanger our health.”
A dietitian or nutritionist is the best guide for a diet tailored to each person because the response of each is variable.