ketogenic diet

ketogenic diet

Ketogenic diet (keto):
A low-carb, high-fat, high-protein diet involves drastically reducing carbohydrate intake (less than 50 grams per day) and replacing fat and protein, which puts the body into a metabolic state called ketosis.
How does the keto diet work?
The ketogenic diet is high in fat, moderate in protein, and very low in carbohydrates; It is less than 50 grams per day, which is against most general healthy nutrition recommendations. Most nutrient-rich foods are important sources of carbohydrates, including fruits, vegetables, whole grains, milk and yogurt, and carbohydrates are the main source of energy for the body. when there is not enough carbohydrates; For energy, the body breaks down fats, turning them into ketones. Ketones become the main energy source for the body; It provides energy for the heart, kidneys, and other muscles. The body also uses ketones as an alternative source of energy in the brain, hence the name (ketogenic) diet.
Ketogenic diet regimens:
Traditional, or standard, ketogenic diet: This type is based on very low carbs, moderate protein, and high fat content. Typically, daily requirements are divided into 70% fat, 20% protein, and 10% carbohydrate.
Cyclical ketogenic diet: This diet involves increasing your carbohydrate intake for certain periods, such as following a ketogenic diet for five days, followed by a high carbohydrate diet for only two days.
Targeted ketogenic diet: This diet allows you to increase the amount of extra carbohydrates only during periods of intense physical activity.
High-protein ketogenic diet: It includes a higher proportion of protein, which is often 35% protein, 60% fat, and 5% carbohydrates.
Benefits and harms of the ketogenic diet:
the benefits:
He started following the keto diet in 1924 AD; For epilepsy, but other benefits were later discovered, such as: rapid weight loss, control of type 2 diabetes, lowering of glycated hemoglobin, doses of blood sugar-lowering drugs, and significantly lowering of triglycerides in the blood.
According to the American Diabetes Association, studies have been conducted to compare the percentage of glycated hemoglobin for individuals who follow a low-carbohydrate diet, such as keto, and another high-carbohydrate diet. The result was a decrease in the percentage of glycated hemoglobin in the low-carbohydrate diet, compared to the high-carb diet, for a period of three to six months only, but the percentages were equal when the study was conducted for a year or more.
Another study was conducted to compare the percentage of glycated hemoglobin for individuals who follow a low-carbohydrate diet, such as keto, and another low-fat diet for six months. The result was a decrease in the proportion of glycated hemoglobin in the low-carb diet, compared to the low-fat diet.
The ketogenic diet is not recommended for people with the following:
pancreatic disease;
Liver diseases.
Thyroid problems.
eating disorders, or a history of eating disorders;
Gallbladder infections.
Chronic kidney disease.
pregnant women.
In addition, there are short-term and long-term health risks for all people who follow a ketogenic diet. Some of its short-term health risks include: Flu-like symptoms, such as: stomach disorders, headaches, fatigue and dizzy spells, and this is called (keto flu), and some people have sleep problems.
Reducing your intake of vegetables, fruits, and whole grains that are rich in fiber can increase your risk of constipation. Oftentimes, people on a keto diet should take a fiber supplement, but this should be discussed with a health care provider. The keto diet can also increase diuresis and rapidly reduce blood glucose; Therefore, consulting a nutritionist before beginning the diet is essential; to prevent dehydration and reduce the dose of insulin and diabetes medications; To prevent hypoglycemia.
On the other hand, the long-term health risks of the keto diet include: kidney stones, liver disease, and vitamin and mineral deficiencies, such as: folate, vitamin A, vitamin K, and vitamin E.
Final recommendations:
It is necessary to balance all the nutrients ingested, in appropriate quantities for the body, and without reducing an element in itself that reaches the point of harm; So that all nutrients are eaten in a way that achieves health and benefit for the body.
Research supports following the keto diet in the treatment of epilepsy with the supervision of a medical team; It is a very complex treatment. As for its adoption to treat obesity, weight loss, and other health benefits, it is still under research and study.
Moderation is the basis with any long-term diet. As for the keto diet, studies have proven that it has quick benefits, such as: weight loss in the short term. But the keto diet can increase the rate of disease and death in the long term.
To follow a useful and healthy diet for the body, you should consult a nutritionist; To create a weight loss program based on need and health goals.

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