Keto Diet: Health and Nutrition | EXCLUSIVE OFFER !

Does Keto Diet present health risks?

Keto could pose health risks, especially for people with certain medical conditions. People with kidney or liver failure should not try keto dieting. Some experts point out that diet can lead to muscle loss.

The keto diet is not for everyone: pregnant or breastfeeding women, underweight people, women with a history of eating disorders or anyone with heart disease who has not consulted beforehand a doctor should avoid the diet. Hormonal changes are not always beneficial because the diet can have a dramatic effect on insulin and reproductive hormones. The use of keto diet in people with diabetes is controversial and some dieticians advise against it. A person with diabetes, especially someone taking insulin, would need careful monitoring.

Keto diets follow different paths, and your nutritional mileage may vary. You can incorporate healthy fats such as avocados and nuts as much as possible and focus on whole unprocessed foods. In this case, the diet could have preventive properties. On the other hand, if you choose to consume as much as possible the least healthy sources of animal fats and proteins, such as processed meats packaged with nitrates, the diet could become part of the problem.

Is Keto Diet a healthy diet for the heart?

Diets low in carbohydrates like keto can have beneficial effects on heart health. A systematic review of randomized controlled trials comparing low-carbohydrate and fat diets in overweight and obese patients examined results for nearly 1,800 patients in 17 studies with short-term follow-up (less One year). According to a study published in October 2015 in the journal PLOS One, low-carbohydrate diets were associated with significantly greater weight reduction and a predicted risk of heart disease associated with hardening of the arteries, compared with the low-calorie diet. fat content.

Dr. Eric Westman, director of the Duke Lifestyle Medicine Clinic and expert in low carb and keto diets, recommends the keto diet for some of his patients with heart disease. This is because the metabolic syndrome – a set of symptoms including high levels of triglycerides and low "good" HDL cholesterol, high blood pressure and high blood sugar, linked to heart disease and diabetes – is caused by a diet rich in protein. processed carbohydrates low in healthy fats. He found an improvement in triglyceride and HDL levels in patients on a keto diet.

Other cardiac risk factors, such as high blood pressure, can improve the keto diet. However, anyone with an existing heart condition who goes on a diet should be monitored by their health care provider.

Can Keto Diet prevent or control diabetes?

Although it is generally not recommended in the United States for people with diabetes, a keto diet may play a role in preventing type 2 diabetes. Avoiding obesity and reducing carbohydrates can reduce the body's demand for it. insulin, reduce blood sugar levels and prevent blood sugar spikes, all of which are related to the risk of diabetes. The report on public health collaboration includes the findings of a British researcher, who used an LCHF diet with patients with type 2 diabetes, showing "dramatic" improvements in health and cost savings over antidiabetic drugs become useless.

Does Keto Diet allow restrictions and preferences?

Most people can customize the Keto diet to suit their needs. Check individual preferences for more information.

Recommended supplement?

One vitamin per day containing minerals, including potassium and magnesium, can fill potential gaps in keto treatment.

Vegetarian or vegan: It is possible to adapt the keto diet to vegetarians or vegans, but it is more difficult. Keto-vegan and vegetarian recipes are available on the Healthful Pursuit website.

Gluten free: Yes. The keto diet already avoids foods rich in gluten and carbohydrates such as wheat bread, cookies and pasta. Many nut butters, a keto staple, are also gluten-free.

Low salt content: Keto can lend itself to a low-salt approach if you avoid processed meats such as sausages and bacon.

Kosher: Yes. Kosher and keto recipes are available in cookbooks and on Facebook.

Halal: It's up to you to prepare the meals according to the instructions.

Is Keto Diet nutritious?

Thanks to its combination of exceptionally high carbohydrate levels and remarkably low carbohydrate levels, the experts have left enough reserves to classify the keto diet in this category. Experts have expressed particular concern for people with liver or kidney diseases, who should avoid them completely. The jury still does not know if the keto offers more potential health risks or benefits for people with heart conditions or diabetes. With the variety of keto versions and dietary choices, and different methods of getting in and out of the diet, hormonal and other changes can vary considerably.

Here is a breakdown of the nutritional content of one-day meals on the keto diet, as well as the recommendations of the 2015-2020 Government Dietary Guidelines for Americans. Because this diet is highly individualized, your nutritional intake will vary. Food numbers were calculated by the United States of America using the ESHA Research Food Processor software.

Keto Diet advisable
Calories 1,827

Women
19-25: 2,200
26-50: 2,000
51+: 1,800

Men
19-25: 2,800
26-45: 2,600
46-65: 2,400
65+: 2,200

Total fat

% of caloric intake

73% 20% -35%
Saturated fat
% of caloric intake
44% Less than 10%
Trans fat
% of caloric intake
N / A N / A
Total carbohydrates
% of caloric intake
seven% 45% to 65%
Sugars
(total unless otherwise noted)
N / A N / A
Fiber 15.05 g.

Women
19-30: 28 g.
31-50: 25 g.
51+: 22 g.

Men
19-30: 34 g.
31-50: 31 g.
51+: 28 g.

Protein
% of caloric intake
17% 10% to 35%
Sodium 1.258 mg. Less than 2,300 mg.
Potassium 1,747 mg. At least 4,700 mg.
Calcium 347 mg.

Women
19-50: 1000 mg.
51+: 1200 mg.

Men

1000 mg.

Vitamin B-12 1.52 mcg. 2.4 mcg.
Vitamin D 9.07 mcg. 15 mcg.

The recommendations apply to adults 19 years and older, unless otherwise indicated. The recommended calories are based on a moderate level of activity. g .: grams. mg .: milligrams. mcg. micrograms. Due to rounding, the protein, fat and carbohydrate content may not reach 100%.

Keto Diet: Health and Nutrition | EXCLUSIVE OFFER !
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