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the ketogenic diet is not new. But in recent years, it has become one of the most popular and polarizing. ways to lose weight.
As part of the diet, many people reduce their consumption of carbohydrates and consume healthy fats to achieve the holy grail of the keto diet: ketosis, or metabolic state in which the body begins to burn its own fat for food.
Here are the basics of how things go when you're on keto: The cells in your body get their energy from carbohydrates. But when you're on keto, "what you're really doing is starving your body of carbs, so it needs to go to the next source of energy, which is fat." Rabia De Latour, Gastroenterologist and Assistant Professor of Medicine at Langone Health, New York University. Your body then burns that fat.
The diet does not limit you in calories or quantity of food. Instead, everything is about what you eat. Most keto programs include lots of seafood, red meat, poultry, cheese, low carb vegetables (sorry for carrot and corn lovers), eggs, plain yoghurt and fat (hello, avocado) . You should avoid foods containing sugar and carbohydrates, such as many fruits, grains and legumes.
For this reason, people who try to do keto may experience a range of side effects and symptoms as their body adapts to the style of eating low in carbohydrates and high in fat. Here are a few:
You have the impression of having the flu
When you start your keto diet, your body has to undergo many adjustments to fight ketosis. According to Priya Khorana, Ph.D. in nutritional education and exercise physiologist, many people report feeling flu-like and presenting flu-like symptoms such as headaches, brain fog, nausea and lethargy.
The key is to stay hydrated and replenish your salt intake, Khorana said. The good news is that the keto flu does not last all the time as you follow the keto and that these symptoms should disappear within a few days.
You want carbs
If you have a habit of eating a ton of carbs, you will want them when they are not allowed.
"Logically, if you're told you can not eat carbohydrates for a week, you'll want them at first," said De Latour. On top of that, the cells in your body will want what they are used to using as energy.
However, once you have contracted ketosis and your body becomes accustomed to the diet, your cravings for starchy foods, sweet foods will probably calm down. (But it's also a good time to remind yourself that carbohydrates are not necessarily an "enemy" and that you usually need them in your diet to function optimally – even with keto you'll eat them.)
You may feel less hungry
You expect to feel more hungry with any diet, but the opposite is usually true with the keto. This is mainly because you do not limit the amount of food you eat, only the types.
De Latour said that protein and fats make you feel fuller sooner and longer because it takes longer for the stomach to digest these types of foods. Carbohydrates, on the other hand, are quickly broken down, causing a new hunger shortly after eating them.
You will probably lose fat
If you strictly follow the keto – where your diet is 75% fat, 20% protein and 5% carbohydrate – you'll probably see a loss of body fat (and a lower number on the scale).
"A slight decrease in body fat in the short term has been found in research studies conducted among individuals benefiting from a ketogenic diet. But, in real life, it's hard to maintain a ketogenic diet consisting of 70 to 75% fat, "said Ania Jastreboff, endocrinologist at Yale Medicine.
Most experts agree that it's not prudent to follow this long-term plan and do not recommend trying to do it. Also there are little research about the long-term effects, for example if the fat loss will continue or if it goes To dissipate the more you try to stay with the restrictive diet.
You pee a lot
When your body is in ketosis, the kidneys produce more sodium and liquids, which causes the bladder to fill. Expect to pee a lot.
"As your body burns through the glucose stored in your liver and your muscles during the first two days following the start of a ketogenic diet, you will release a lot of water," said Khorana.
When you urinate frequently, you lose a lot of electrolytes and minerals. This can lead to dehydration and cramps. It is therefore crucial to drink plenty of water and stay hydrated.
You are saved
Many people are also constipated by the keto diet. Every time you lose fluids, you run the risk of becoming constipated, according to De Latour.
"The main task of your colon is to regulate the fluids in the body, so if your body is dehydrated, the colon will suck more water into the stool and you will have hard stools (infrequent)," he said. said De Latour.
To combat this, drink a lot of water and try to increase your fiber intake (think of avocados, chia seeds, green cabbage and nuts such as pecans and almonds).
Your energy will plummet then potentially rocket
When you start your diet, your energy will probably drop.
But, like many other side effects, your body should bounce back and your energy should eventually rise. You're always energizing your body, it's just a different kind of energy that needs to be acclimatized, says De Latour. Some keto enthusiasts claim to have more attention and energy once their body adapts to ketosis.
Jastreboff emphasized that each body is unique and reacts differently to different diets. You may experience all or none of these symptoms.
There is no perfect meal plan that fits a single size. Consult a doctor before drastically revising your diet. If you end up trying the keto diet and you do not like how you feel, talk to your doctor as well, because he can recommend a food program that is best for your body.