In each period of time, the name of one of the diets falls on the tongues. These days, it is the turn of the Keto regime. Many people turn to new diets in the hope of losing weight in the shortest possible time. But do diets, as they claim, help us lose excess fat in the shortest time and by maintaining our health? What are the hidden dangers of taking refuge in these regimes? In this article, we talk about the keto or ketogenic diet and who should draw the line around it.
Experts and specialists such as professors at the University of Chicago Medicine Ingalls Memorial believe that the Keto diet is a very difficult diet and that it has difficulties to follow. For more detailed information, follow us in the rest of the article.
What is a keto or ketogenic diet?
Initially, the keto diet was used to control seizures in children with epilepsy, although there are exceptions to its use for patients. Now a number of researches and studies have shown that this diet can lead to significant weight loss in a short period of time. This is the reason for the many desires and passions that have gone to Keto and thrown it on the tongues.
But can everyone safely cope with a diet that increases fat intake and minimizes carbohydrates? Research on the effectiveness of the keto diet for people with obesity or diabetes has also been limited. All this shows that in choosing this regime, we should be a little bit stubborn and not be careless.
What is ketosis?
Ketosis is a fuel state that allows the body to go without food for periods of time. The body breaks down the ketones in it; Ketones are a type of fuel that the liver produces from fat. In fact, the liver produces fats from fats instead of sugars or glucose from carbohydrates.
To achieve ketosis, you need to get 75% of your body calories from fats. Normally, 20 to 35 percent of the calories your body needs come from fats. In addition to this percentage of calories obtained from fats, it is necessary to provide the remaining calories needed by the body as follows:
- 15% of calories come from protein;
- About 5% of calories come from carbohydrates (about 20 to 50 grams per day).
Experts say it takes about 72 hours for ketosis to work in the body and show its effects. Those who follow the Keto diet should include the following foods in their diet:
- Nuts and seeds;
- Fatty fish;
- Low calorie vegetables.
Eating fat bombs such as unsweetened chocolate or coconut oil can also help people get the fat they need for their day. It is expensive to buy things like meat and nuts; Therefore, products such as keto coffees or ketogenic supplements are available on the market that replace expensive foods.
Is the Keto diet safe? What are the potential risks?
Keto can help you lose weight and lower your blood pressure. The result of the Keto diet shows itself quickly; But the story is that it does not last permanently. After a while, obesity and fats return and you may even become fatter than before. With that in mind, if you think switching to a ketogenic diet is the way to lose weight, be sure to see your doctor and get to know the diet accurately.
If you are taking medications to treat diabetes that lower your blood pressure, you will have to wait a few days for your medications to adjust to your diet. You need to look for sources of fat that are good for your heart. However, be aware that if you do not know these sources well, consuming too much saturated fat can increase your risk of heart disease and damage your red, throbbing heart.
Ketogenic diet; Safe or dangerous?
Keto diet may lower blood pressure, cause kidney stones, constipation, lack of nutrients in the body and increase the risk of heart disease. This regime has strict rules. As a result, it may have other problems, such as eating disorders and social isolation.
If you have problems with your pancreas, liver, thyroid or gallbladder, you should not consider a keto diet. Experts say people who are unfamiliar with keto may also develop a condition called keto flu early in the journey. What are the symptoms of this problem? Stomach upset, dizziness, decreased energy and mood swings.
Get a keto diet or not?
Some doctors and experts oppose the Keto diet. Why? Because this diet is limited to fresh fruits and vegetables, whole grains and low-fat dairy. In general, the regime is not stable and realistic. By turning to keto, you can not maintain the general health of your body and benefit from its results in the long run.
Of course, keep in mind that every person should look for a diet that is the most suitable option for their physical condition and lifestyle. To find such a diet, you should refer to experts and research results. You need to make sure that your diet does not pose a risk to your health.
Who should not take the keto diet?
As mentioned earlier, the Keto regime is not for everyone. To diet, you need to check your physical condition well. However, remember that some people should not choose the keto diet at all. who?
1. pregnant women
Experts believe that pregnancy is not a good time to lose weight. Pregnant women are growing into a human being. Obviously, they have to draw a line around issues such as fitness and do what is best for themselves and the baby in the womb. Keto diet is also not suitable for pregnant women. Why?
None of the food groups should be excluded from the mother’s diet during pregnancy. If this happens, it will be difficult for the mother and baby to get the nutrients they need. Eating fruits, vegetables and whole grains is essential during pregnancy. These substances contain folic acid, B vitamins and choline (vitamin B4).
If you are pregnant and worried about gaining weight, do not worry. You can also gain weight without resorting to harsh diets such as keto. See a nutritionist and follow a diet that includes a variety of nutrients. But do not look for weight loss and strict diets.
2. Breastfeeding women
Breastfeeding is also not a good time to diet. Breastfeeding women need more calories than pregnant women. Reducing the calories needed during this period may reduce the volume of milk. Body water should also be high during breastfeeding. Doctors recommend drinking a glass of water after each breastfeeding.
3. Patients with digestive problems
Low carb diets are low in fiber. People with digestive problems such as constipation and diseases such as irritable bowel syndrome (IBS) need to eat enough vegetables. In this way, their intestinal problems are solved and they can be excreted.
Healthy people should also consume 25 to 35 grams of fiber daily to keep their stomachs working and not have constipation. Of course, this number is slightly different for each person. Nutritionists can help you get the right amount of fiber per day, depending on your individual physical condition. However, there is a need for fiber for gastrointestinal health. Consumption of fiber is also essential for the health of the gut microbiome. However, keto diet has adverse effects on the intestinal microbiome due to its low calorie content.
4. Patients with osteoporosis
Keto diet is not suitable for those who are concerned about their bone health. Animal experiments on mice and rats have shown that using this diet may reduce their body minerals; Therefore, care should be taken in choosing keto. Researchers have found that using a keto diet in children with epilepsy also reduces their bone health. Why? It is not completely clear yet.
However, given these findings, you should be careful when choosing a keto diet. The long-term effects of the ketogenic diet are not yet known. If you have problems with your bones (such as osteoporosis), draw a line around the keto diet and be careful.
5. People with a history of persistent obesity
Keto diet is a difficult diet and does not remind you to enter a healthy lifestyle. There is no balance and it will not be easy to follow its rules. If you are a person who has a history of switching to different diets and has dieted at different times, lost weight and then become obese again by abandoning the diet, do not think about the keto diet.
Keto and breakdown of carbohydrates is not recommended. Of course, there is another way. This time you can choose your dogma and keto diet. After losing weight, go for a healthier way of eating and maintain and stabilize the lost weight in a healthier and more rational way.
6. People with diabetes
If you take insulin to manage and control your diabetes, reducing your carbohydrate intake in your keto diet may lower your blood sugar levels. Not consuming enough carbohydrates in people with diabetes, along with taking insulin to get glucose into the body, reduces blood circulation.
Of course, some research shows that keto diets are not bad for all types of diabetes; For example, people with type 2 diabetes can use the keto diet under the supervision of doctors and specialists with professional and principled programs.
The last word
Different regimes come into play and maintain a reputation for themselves in each period of time. You have to approach them wisely and intelligently. Considering your physical condition and choosing the right lifestyle will help you choose the right diet. With that in mind, be it the Keto diet or any other type of diet, be smart and do not choose any style for your life. Researching and receiving advice from doctors in this field is even more important.
Do you have experience in receiving a ketogenic diet? Do you think that such a diet is good for you and can help your health and fitness?