The ketogenic diet, now called "keto", is the trend. For the new year, the ketogenic diet is a sensation on social media, and the number of Google related searches related to keto has surged over the past few weeks. Celebrities like Tim Tibau and Courtney Cardassian advertise that the ketogenic diet is a detox therapy that will "reset" our bodies. The ketogenic diet is simply a diet that replaces carbohydrates, which are the body's main energy sources, with fat. You can eat whipped cream, mayonnaise, butter and cheese. Imagine eating a huge amount of cheese.
Honestly, I'm a little suspicious of a diet? Then it might be worth doubting. I asked the experts what exactly the ketogenic diet is, how it works and what really works.
What is a ketogenic diet?
A ketogenic diet follows a diet with 80% fat and very low carbohydrates. Meat, fish, eggs, dairy products, oils, vegetables, etc. are staple foods, and eating cereals, potatoes, and fruits, including pasta and rice, is strictly prohibited.
The ketogenic diet is a principle that changes the mechanism by which food is converted into energy in the body. In general digestion, carbohydrates are broken down into the body to form fructose, galactose, and glucose, which is the main energy source of our body. But when you follow a carbohydrate-restricted diet or starve for a long time and there are no carbohydrates left in your body, your body looks for other forms of energy. In other words, the purpose of the ketogenic diet is to keep the body in ketosis.Ketosis is a condition in which the body uses ketones as energy instead of glucose by producing ketones as metabolites using fat as fuel.
Where did the ketogenic diet start?
It's hard to imagine that the ketogenic diet will temporarily go away. The history of the ketogenic diet is almost 100 years old, and its beginning can be found in the medical community. Doctors studying epilepsy in the 1920s found that as the patient's ketone levels increased, the number of seizures decreased. In addition, research has shown that ketogenic diets can help alleviate a variety of diseases and conditions, from cancer to polycystic ovary syndrome, neurological symptoms, diabetes and acne.
So how did the ketogenic diet become a diet for weight loss?
Although the popularity of ketogenic diets is increasing thanks to recent celebrity commercials and recipes on Pinterest, similar diets have been very popular in the past. Certified nutritionist and blogger Abby Sharp said, “In the last decades, several versions of low-carb diets have been in vogue. Atkins and Dukan are two types of ketogenic diets. A diet based on ketosis is actually a very old concept. But then it comes in a new package that fits the latest trend. ”
How does my body change with a ketogenic diet?
When you start a ketogenic diet, you may initially struggle with the process of converting liver fat into ketones to make energy. Sharp said, “It can be very uncomfortable at first because our bodies aren't adapted to producing energy in this way. You usually experience bruises, headaches, nausea, tiredness, odors in your mouth and excessive sweating and urination. "There's a lot of water that's going to cause the electrolyte levels to drop sharply and become nervous." These symptoms are sometimes called “ketoflu”.
Over time, as the body adapts, most often the symptoms are alleviated and the body feels much better. Some studies have shown that the brain uses ketones for energy, improving cognitive activity and concentration.
In the first few days, you'll feel much more tired at your usual momentum because you don't have carbohydrates as your main energy source.
Should I try a ketogenic diet?
You can say, 'As with any popular diet, ketogenic diets are not very successful.' The Atkins diet was sensational in the early days, but since then it has been found to be ineffective in losing a lot of weight. Nutritionist Pierre Ducan introduced his diet of over 100 foods that put the body into ketosis, such as the Atkins and ketogenic diets, in the 2000 book The Dukan Diet. But researchers have found that the Ducan diet is linked to chronic liver disease.
Sharp says that people with eating disorders should be especially careful with ketogenic diets. “Ketogenic diets are so restrictive that they break relationships with food. This can make Mindful Eating difficult and lead to dangerous consequences. ”
But the ketogenic diet has one measurable advantage. Eating high-fat foods will make you feel more full, so the snacks you eat between meals will disappear. Of course, it's not easy to get all the nutrients and fiber you need while limiting whole grains and fruits, but "it's possible," Sharp says. “You need to know in detail what micronutrients you can get from your diet so you can fill in the gaps. You can also take supplements. ”
Do ketogenic diets really work?
At first it works. When you start a ketogenic diet, you will notice a significant decrease in weight while eating over the first few weeks.
Sharp says that this weight loss doesn't last. “Most of the time, I lose moisture. In the body, 1 gram of carbohydrates combines with 6 grams of water, which results in a huge amount of water loss as the stored carbohydrates are depleted. After months of ketogenic diets in the country, there was no significant change in exercise capacity or muscle mass.
If you still want to try the ketogenic diet, it's important to first talk to your doctor about your overall health, including the nutrients and cholesterol levels you need and the risk of heart disease. It's always a good idea to hear from an expert when attempting something that changes the body's internal mechanisms, such as a ketogenic diet. You do not need to follow the Cardinal sisters in your health. If you want to follow along, you should refrain from premature personal judgment. (The cut).
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