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The Keto diet or ketogenic diet in English, is a popular diet, which was once intended for epileptics, this diet is based on a diet rich in fat and very low in carbohydrates.
This very drastic diet sometimes, pushes the body to enter a state of natural ketosisthat is, the body, which depends mainly on carbohydrates for good fuel, ends up depending on lipids, as its main source of energy.
This diet, like any other diet, can cause some unwanted effects, due to the change in the body, the latter must get used to this new way of eating.
To reach ketosis you have to take foods that are extremely low in carbohydrates, and very high in fat.
This diet known for some years by the population has been used for a hundred years by specialists to treat different diseases.
All about the Keto diet: how to understand the ketogenic diet?
The ketogenic diet causes changes in the hormonal level, the brain sends signals, to push the body to eat, but in an unusual way.
Indeed, our diet is usually based on carbohydrates, which are found everywhere, even in low-sugar foods, that's why some people deceive themselves and believe that they stopped the sugar while no.
It must be understood that the body depends on three things to function properly:
- and proteins.
Normally the first source of energy of the body is the carbohydrates, the brain depends on this source there, to be able to work correctly, that is why as soon as there is a big physical effort, a concentration, an intellectual effort , the first reflex we have, is to take a candy bar.
Except that there are two types of sugars, good and bad. Good sugars are naturally present in the daily diet. The bad ones are found in all refined and processed products.
The slow sugars do not leave the blood quickly, so they cause a feeling of satiety that allows to keep a good number of hours without eating.
Fast sugars, on the other hand, cause a strong sensation of pleasure, prompting the pancreas to lower this large dose of sugar, producing a large amount of insulin.
This is where the ketogenic diet makes its entrance, it inhibits this sensation, this desire to eat sweet, pushing the body, after the weaning of sugar, to depend on another source of energy: lipids.
This diet stimulates the secretion of hormones, which will counter the hormonal secretion that pushes the person to eat sweet, this craving for sugar, is simply a pathological dependence on sugar, the vast majority of the population suffers.
Given the number of refined products on the market, it is useless to stop eating chocolate, and go to zero coke, because even the latter contains a dose of sugar, the body is not completely weaned of this source of energy.
Everything about the Keto diet: what are the advantages of this diet?
The first major advantage of this scheme, it is the stop of sugar, the poison of modern times.
Do you know that sugar is guilty of an infinite number of diseases? Like irritable bowel syndrome, intolerance to certain foods, aging of cells, acne, skin problems, such as psoriasis, diabetes, cancer …
With the Keto diet, this source of disease is eliminated.
Still other advantages:
- fast and effective weight loss;
- healing of certain diseases, such as epilepsy, diabetes;
- energy gain;
- weaning sugar …
Everything about the Keto diet: what are the undesirable effects?
It should be noted that when the body has become accustomed to a lifelong diet, the direct change of this diet, especially when it is so strict, causes the body to react to this change, manifesting some fleeting signs.
It is called the ketogenic fluthis flu lasts from 3 to 7 days, depending on the person, it is accompanied by fatigue and chills at the beginning:
- muscle aches;
- fever that can reach 40 ° C;
- dry cough;
- runny nose;
- headache and throat.
Fatigue and coughing can last a little longer, up to two weeks or so.
Everything about the Keto diet: how long does it take?
The plan does not have a limited duration, but you need to know the nature of your motivation.
If it's to lose weight or feel good in your body, then it's more of a lifestyle to adopt, making sure to eat holy.
If it is for purely therapeutic reasons, then the diet lasts a few weeks, if it is to treat mild symptoms.
Years, to treat or prevent a chronic disease.
Everything about the Keto diet: how to make this diet?
The diet consists of a diet low in carbohydrates, high in fat, and constant in protein (the protein intake does not change the usual diet).
- 50g of carbohydrates (this represents 5% of calories)
- 75% lipids;
- 20% protein.
This diet shakes up the classic diet, which relies primarily on carbohydrates as the primary source of energy.
The foods that are allowed in this diet are:
- sea food;
- vegetal oils;
- lemon juice;
- spinach, lettuce … (all that is low in carbohydrates)
- 100 g / day of hard cheese.
Foods to eat in moderation, but still allowed:
- whole milk;
- yoghurt made from whole milk;
- coffee without sugar;
- vegetable poor in carbohydrate content except carrots, beets, sweet potatoes …
Everything about the Keto diet: what are the disadvantages of this diet?
Before starting this diet, it is important to talk to a medical specialist, because it can aggravate certain diseases, or create others:
- aggravate cardiovascular problems;
- constipation, related to lack of fiber;
- weigh down the liver, this diet is not recommended for people with liver disorders;
- vitamin deficiencies, which can cause damage.