How does the keto diet work?
In recent years, the ketogenic diet has grown in popularity. You may have heard about the keto diet from magazine articles, friends, or co-workers, leading you to wonder, “How does the ketogenic diet work, exactly? "
Dietitians, nutritionists, and the mainstream media have taught people that fat, especially saturated fat, is bad for your health. They preached high-carb, low-fat diets, believing that a high-fat diet would lead to heart disease, high blood pressure, high cholesterol, and other health risks. However, new research shows that these teachings are a complete myth.
In fact, a diet consisting of low carbohydrates and high fat can be very beneficial to your health. Below, you'll learn the basic elements of the keto diet, the health benefits associated with ketosis, how the keto diet can lead to weight loss, and how to tell if you're in a ketogenic state.
The ketogenic diet, what is it?
The ketogenic diet has been a particularly fashionable high-fat diet in recent years. However, it has been used for almost a hundred years to treat certain pathologies, including epilepsy.
This diet aims to drastically reduce the consumption of carbohydrates in favor of fats to induce a state of ketosis. Beyond significant weight loss, it is said to have many health benefits.
Characteristics of the keto diet
Here are the different characteristics that make up the ketogenic diet:
very high consumption of lipids (75% of intake);
unchanged protein intake;
a considerable reduction in carbohydrate intake;
causes unpleasant symptoms for the first some weeks (ketogenic flu);
rapid weight loss;
the state of ketosis has more health benefits (energy boost, protection against certain pathologies, etc.).
Duration of the keto diet
The specific ketogenic diet for weight loss does not have a time limit. Its time limit is more than a fixed-term diet.
Foods allowed on the keto diet
Foods required in the ketonic diet in large quantities are
fish;
seafood ;
meat ;
poultry;
eggs;
butter ;
vegetal oils ;
vinegar ;
lemon juice ;
olives;
attorney ;
low-carb vegetables (spinach, lettuce, kale, etc.);
hard cheese (100 g per day).
Foods allowed, but to be consumed in less quantity are
whole milk ;
whole milk yogurts;
vegetables richer in carbs
wine ;
strong alcohol ;
coffee without sugar.
Food forbidden in the ketogenic diet is
sugar ;
sweet products ;
cereals ;
starches;
bread ;
pastries;
pastries ;
cookies;
legumes;
fruits (except berries);
potato ;
sweet vegetables (beets, corn, carrots, etc.);
soft-paste cheese ;
cream cheese ;
soft drinks ;
chocolate ;
honey, jams, syrup;
fruit and vegetable juices;
sweet sauces;
milk or yogurt made from vegetable milk silk (soya, almonds, etc.);
flavored yogurts;
sweet fruit compotes.
Conclusion
However, it is difficult to deny the demonstrated positive health effects that this diet seems to have. If it is difficult to recommend the keto diet for the moment because of its very restrictive nature, many studies in progress should make it possible to see it a little more clearly in the years to come.
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