Table of Contents
Definition
What is the keto diet?
Keto Diet is a system that relies on eating fat versus reducing carbohydrate intake, as lowering carbohydrate intake, replacing it with fat will further help the burning process.
This diet aims to reduce carbohydrates by a large percentage, to less than 50 g per day.
A few days after following this system, the body will not find the fuel it needs from the blood sugar that carbohydrates usually provide.
Thus, the body uses fat and protein to get the energy it needs, burning more stored fat, thus losing a large percentage of fat.
However, it is recommended to follow this diet only under medical supervision for short periods, not adversely affect health.
Allowed and Forbidden Food In the Keto Diet
healthy fats found in red meat, poultry, eggs, and fish can remain eaten. The system provides butter and various cheeses to stay eaten in limited proportions and low-carb vegetables such as leafy vegetables such as cabbage and spinach.
Nuts can also remain eaten and olive oil or coconut oil added to the food.
On the other hand, the system prohibits eating rice, pasta, wheat, corn, potatoes, sugars such as candy, soft drinks, abnormal juices, and fruits in all their forms, including dried and canned, ice cream, etc.
How To Follow The Keto Diet?
There is no specific calculation or quantity of food recommended to remain eaten during the keto system. If you feel hungry, eat whatever you desire from the items mentioned earlier, and avoid prohibitions.
It is preferable to divide foods into three meals so that each meal varies and contains the allowable nutrients.
With this system, you should drink 8 cups of water a day, and you can also drink tea and coffee without adding sugar to them.
keto diet damage
there is a range of injury to those who follow this system:
feeling exhausted
Specifically, in the first period of following the system, because the body tries to adapt to the alternative energy source, where it depends on fat instead of carbohydrates, it is recommended to drink too much water to overcome fatigue.
Hunger is fast.
You are not free from foods that contain fiber and can fill hunger and feel full for longer. Therefore, it remains recommended to eat the paper vegetables allowed in the system to curb appetite as long as possible.
Other Health Problems
too much fat intake increases the chances of heart disease.
To balance must remain struck between the allowed foods we eat throughout the day so that the fat content of proteins or other nutrients in the three meals does not increase.
Vegetables should remain eaten mainly at every meal in exchange for reducing the amount of fat.
The number of keto dieters has recently increased.
It is simplified to focus on fat at 70 per cent of the daily diet. 20 per cent protein, and 10 per cent carbohydrates from limited sources. Nutritionists noted that dieting results in pros and cons.
Facts About Keto Diet
Several studies have shown that the keto diet helps to lose weight quickly and improves overall health. Based on a diet that excludes carbohydrate foods, cereals, pasta, potatoes, bread, all sweets and fruits, and some starchy vegetables such as carrots and beetroot. All that remains are uns feeder and non-starchy vegetables, such as leafy vegetables, tomatoes, cucumbers, and zucchini.
This diet remained first established in the 1920s as a treatment for childhood epilepsy. So it remained adopted by a non-profit medical and research group headquartered in Rochester, Minnesota. Dr. Russell Wilder of the mayo clinic came up with the system, which remained widely used in the 1940s, and the popularity of the Quito diet declined after the spread of anti-epileptic drugs.
Keto calms the stomach, significantly reduces the number of gases, bloating, and stomach cramps, reduces the risk of diarrhea, improves brain function, prevents diseases, and protects against sleep disorders; studies have reported that children on a critical diet improve cognitive work.
Scientific Knowledge About Keto Diet
Scientific studies have shown the role of keto in fighting cancer, reporting that “cancer cells need glucose to survive.
And glucose is produced due to carbohydrates turning into glucose in the body.
Therefore if you eat carbohydrates, there is a greater chance of cancer cells growing.
However, if you eat fewer carbohydrates, it means that less glucose is produced.
This means that the energy source of cancer cells remains depleted,” leading to the death of the cancer cell.
Many keto diets feel lazy and low in energy because of the difficulty of accepting the body to change the energy source.
Rapid weight loss and stopping eating carbohydrates cause loss of muscle mass in the body. Many develop “cold or keto flu,” including headaches, difficulty concentrating, nausea, sleeping, and other flu symptoms.