All you need to know before jumping on the Keto Diet train | EXCLUSIVE OFFER !

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<p class = "canvas-atom canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "Unlimited butter.All avocados.Bacon in bulk This looks like to a dream diet? Many people agree with you, this is why the ketogenic diet (keto) is experiencing a serious moment.In fact, it is one of the three best diets that the Millennials want to try in 2019, according to a recent Business Insider survey. "data-reactid =" 32 "> Butter at will.All the lawyer.Bacon in bulk.This looks like a dream diet? Many people are in agreement with you, that's why the ketogenic diet (keto) has a serious character In fact, it is one of the three main regimes that Millennials want to try in 2019, according to a recent Business Insider survey.

But this diet is not limited to the consumption of foods formerly considered prohibited. The high-fat, low-protein, low-carb diet is fundamentally the opposite of your mother's low-fat diet in the 1980s – but how does it work? We turned to a handful of nutrition experts to find out.

What is the keto diet?

<p class = "canvas-atom web-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "" The keto diet is high in fat, moderate diets in protein and very low in carbohydrates that leads to ketosis, which is a metabolic process that forces the body to use a different energy source, "states Pamela M. Nisevich Bede, MS, RD, registered dietitian Abbott Nutrition who specializes in sports nutrition, weight loss and food trends. It looks like the Atkins diet, but it still contains less protein and more fat. In short: "Your body turns fat into fuel instead of running on easy-to-access carbohydrates, which are its source of energy," Nisevich Bede explains: "data-reactid =" 35 ">" The keto diet is a way of eating high in fat, protein and very low in carbohydrates that leads to ketosis, a metabolic process that moves the body to use a source of energy. Different power supply "states Pamela M. Nisevich Bede, MS, RD, dietitian at Abbott Nutrition, specializing in sports nutrition, weight loss and diet trends. It looks like the Atkins diet, but it still contains less protein and more fat. In short: "Your body turns fat into fuel instead of running on easy-to-access carbohydrates, which are its source of energy," said Nisevich Bede.

<p class = "canvas-atom canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "The keto diet dates back to the 1920s, explains He Michelle Hyman, MS, RD, CDN, Registered Dietitian Simple weight loss solutions. The original keto diet was designed for patients with epilepsy resistant to standard treatments.The decomposition of macronutrients was designed to mimic the state of fasting, which seemed to help relieve seizures, while providing the energy and nutrients needed for operation, "said Hyman. . "data-reactid =" 36 "> The keto diet dates back to the 1920s, says Michelle Hyman, MS, RD, CDN, a registered dietitian. Simple weight loss solutions. The original keto diet was designed for patients with epilepsy resistant to standard treatments.The decomposition of macronutrients was designed to mimic the state of fasting, which seemed to help relieve seizures, while providing the energy and nutrients needed for operation, "said Hyman. .

The Mayo Clinic has proposed that the menu consists of four parts of fat for each portion of carbohydrates and protein combined (4: 1 ratio), for a diet providing up to 90% of calories from fat, 5% protein and 5% carbohydrates.

<p class = "canvas-atom-canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "Today there are some different variants, but Strict keto diet requires 70 to 80% of calories from fat, 10 to 20% of protein and 5 to 10% of carbohydrates. limit carbohydrate consumption between 20 and 50 grams of carbohydrate a day to trigger ketosis. "data-reactid =" 38 "> There are some variants today, but the strict keto diet requires 70 to 80% of the calories from fat, 10 to 20% of protein and 5 to 10% of carbohydrates. limit carbohydrate consumption between 20 and 50 grams of carbohydrate a day to trigger ketosis.

<p class = "canvas-canvas-text canvas Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "The typical American consumes about 52% of calories from carbohydrates, 33% fat and 16% protein, according to a study published in The American Journal of Clinical Nutrition. This macronutrient breakdown is quite close to the current dietary recommendations of the US Department of Agriculture, which recommends containing 55 to 60% complex carbohydrates, 30% fat and 15% protein to help prevent cardiovascular disease. "Data-reactid =" 39 "> A typical American consumes about 52% of calories from carbohydrates, 33% of fat and 16% of protein, according to a study published in The American Journal of Clinical Nutrition. This distribution of macronutrients is quite close to the current dietary recommendations of the US Department of Agriculture, which recommends containing 55-60% complex carbohydrates, 30% fat and 15% protein to help prevent cardiovascular disease.

Photo Credit: IGphotography – Getty Images

What is ketosis and how do I know when I experience it?

"Acetosis occurs when ketone bodies are present in the body," says Nisevich Bede. "Ketones are normally present in small amounts during periods of fasting, just as you wake up, but when you actually follow the keto diet, ketone levels are higher."

<p class = "canvas-atom canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "Technically, you are in ketosis when your ketones in the blood are greater than 0.5 mmol / L, but the optimal level for burning fat is 1.5 to 3 mmol / L. Nisevich Bede says that people who follow an experienced keto diet feel that They can actually feel a difference in this state, citing that they're less hungry and experience mental clarity once they have reached their ketosis. "data-reactid =" 62 "> Technically, you are in ketosis when your ketone level in the blood is greater than 0.5 mmol / L, but the optimal level for burning fat is 1.5 to 3 mmol / L. Nisevich Bede says that experienced dietary keto dieter people report that they can actually feel a difference in this state, citing that they are less hungry and experience mental clarity once they reach ketosis.

You may be able to say that you are in ketosis by a change of breath (many cases report bad breath or bad breath due to higher levels of ketonic acetone in the body). Others suffer from keto flu for a day to two weeks when the body activates ketone bodies. The symptoms of keto flu are very similar to the flu virus, including nausea, fatigue, vomiting and diarrhea. Proper hydration and a slow start can reduce your risk.

<p class = "canvas-atom canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "To see where you are on the ketosis scale you can test your ketone levels with blood counter or with urine stripsit works like a pregnancy test and usually costs less than a penny in the room. Recent research shared in The American Journal of Clinical Nutritionhowever, found that breath monitors (usually $ 200 to $ 300) provide the most accurate readings. Dozens of counters of all three formats are currently available on Amazon. "Data-reactid =" 66 "> To find out where you are on the ketosis scale, you can test your ketone levels with a blood test device or with urine test strips that works like a pregnancy test and usually costs less than one cent per piece. The American Journal of Clinical Nutrition, however, found that breath detectors (usually $ 200 to $ 300) provide the most accurate readings. Tens of meters of the three formats are currently available on Amazon.

What are the benefits of the keto diet for health?

<p class = "canvas-atom canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "" So many people are intrigued by the keto diet because it promises fast weight loss. When weight loss occurs quickly in the beginning, individuals are often more motivated to stay the course, "says Hyman. This is especially the case for those who have already tried many diets with limited success. "" data-reactid = "68"> "The keto diet intrigues so fast weight loss.When weight loss occurs quickly, patients are often more motivated to stay the course, "says Hyman. This is especially the case for those who have already tried many diet plans with limited success. "

<p class = "web-atom canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "Initial research has shown that the diet can help maintain lean muscle mass in active women – Even if they lose weight – and can also lead to increased appetite suppression. "A keto diet is an option for people looking to lose weight, reduce body fat and even build muscle." As a dietitian specializing in sports nutrition and weight loss, I also recommend it to my clients who need a strong break cravings for sugar, as this reduces the spikes in blood sugar and cravings that can accompany high sugar consumption, "says Nisevich Bede." data-reactid = "69" > Initial research showed that diet could help maintain lean muscle mass in active women – Even if they lose weight – and can also lead to increased appetite suppression. "A keto diet is an option for people looking to lose weight, reduce body fat and even build muscle." As a dietitian specializing in sports nutrition and weight loss, I also recommend it to my clients who need a strong break cravings for sugar because it reduces the spikes in blood sugar and cravings that can accompany high sugar intake, "said Nisevich Bede.

<p class = "canvas-canvas canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "In addition to those who need a sugar roller coaster reset, people with these conditions may particularly benefit from trying the keto diet, Hyman states: "data-reactid =" 70 "> In addition to those who need a sugar readjustment, sufferers of these conditions can particularly benefit from trying the keto diet, Hyman says:

  • Polycystic Ovary Syndrome (PCOS)
  • Alzheimer's disease
  • Certain types of cancer
  • Parkinson's disease
  • Amyotrophic Lateral Sclerosis (ALS)

<p class = "canvas-atom canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "If you are considering a keto diet, consult with your doctor and / or your dietician before doing so, and undergo regular blood tests to make sure that cholesterol and other levels stay within the limits of health. "data-reactid =" 77 "> If you are considering a keto diet, consult your doctor and / or dietitian before doing so and perform regular blood tests along the way to ensure your cholesterol and blood pressure. Other levels stay within the limits of health.

"It's important to keep thinking about your protein intake to prevent muscle loss, too," said Nisevich Bede.

What can I eat with the keto diet?

Here is a breakdown of the percentage of each food group that you should consume each day, as well as the types of foods that it is best to consume for this diet.

<p class = "canvas-atom canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "Carbohydrates (5-10% of calories): Tomatoes, aubergines, asparagus, broccoli, cauliflower, leaf vegetables, cucumber, peppers, zucchini, celery, Brussels sprouts "data-reactid =" 81 ">Carbohydrates (5-10% of calories): Tomatoes, aubergines, asparagus, broccoli, cauliflower, leafy greens, cucumber, peppers, zucchini, celery, Brussels sprouts

<p class = "canvas-atom canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "Protein (10-20% of calories): Chicken (black meat if possible), turkey (black meat if possible), venison, beef, fish and seafood (fatty fish such as salmon, sardines, tuna and mackerel), pork, lamb, eggs, natural cheeses , unsweetened, whole plain Greek milk yogurt, whole milk ricotta cheese, whole milk cottage cheese "data-reactid =" 82 ">Protein (10-20% of calories): Chicken (black meat if possible), turkey (black meat if possible), venison, beef, fish and seafood (fatty fish such as salmon, sardines, tuna and mackerel), pork, lamb, eggs, natural cheeses , unsweetened, whole plain Greek milk yogurt, whole milk ricotta cheese, whole milk cottage cheese

<p class = "canvas-atom canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "Fat (70-80% of calories): Olive oil, avocado oil, olives, avocados, flax seeds, chia seeds, pumpkin seeds, sesame seeds, nuts, natural, nut butters without added sugar "data-reactid =" 84 ">Fat (70-80% of calories): Olive oil, avocado oil, olives, avocados, flax seeds, chia seeds, pumpkin seeds, sesame seeds, walnuts, natural, nut butters without added sugar

Photo Credit: IGphotography – Getty Images

Are there any health problems?

As with any diet, the keto diet is not the best choice for everyone, says Nisevich Bede. Talk to your doctor and / or dietitian before starting and avoid the keto diet if you:

  • Have a history of eating disorders
  • Have type 1 diabetes
  • Are pregnant or lactating
  • Have a disease that affects the kidneys, liver, pancreas or gallbladder
  • Have undergone bariatric surgery

Work closely with your doctor and / or dietician during your keto diet, as there are some potential health problems, such as the increased risk of:

  • Kidney stones
  • Symptoms of acid reflux due to a high fat intake
  • Constipation, as a result of reduced fiber consumption
  • High cholesterol (LDL) because the consumption of saturated fats is high
  • Lack of phytonutrients and antioxidants as well as dehydration as plant-based foods become less common

The bottom line.

Research on the keto diet in healthy populations is quite limited and developing. "Many studies used to evaluate weight loss on the keto diet are short-term, say, six months," says Hyman, so it's up to determining how long you can safely stay in ketosis. That being said, it is important to have a post-planned transition strategy.

"Yo-yo diets have adverse health effects, which is very restrictive and can be very difficult to maintain in the long term," says Hyman. "When the person stops following his diet, the risk of gaining weight is high."

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All you need to know before jumping on the Keto Diet train | EXCLUSIVE OFFER !
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