all About of the keto diet

The ketogenic diet or abbreviated as the Keto diet is a diet that applies a low carbohydrate and high fat diet. If humans normally consume about 20-30% fat, the ketogenic diet recommends fat intake of 60-70%. Until now there are pros and cons about this type of diet. there are some parties who claim has done a keto diet, and which they said the die reduced the weight of their body in a short time. But some also argue that this diet is not healthy because it is too risky. 
the risks and benefits that can be obtained from the keto diet
The keto diet is a diet that limits carbohydrate consumption strictly, with the aim of making the body fall in a state of ketosis. Under normal circumstances, ketosis occurs when a person does not consume carbo or consumes very little carbohydrate. Lack of carbohydrates makes glucose levels drop in the body, so the body begins to break down fat as an energy source. This makes the breakdown of fat called ketones accumulate in the body. 

Ketosis is actually a mild form of ketoacidosis. Ketoacidosis usually attacks type 1 diabetics, and is the leading cause of death in diabetics under the age of 24 years. However, despite this fact, some experts say that the state of ketosis is not dangerous. Some studies even say that the ketogenic diet can be said to be safe for obese people or overweight people. 

How to start the Ketogenic Diet
For those of you who are interested in doing a ketogenic diet, you must be willing to reduce carbohydrate consumption every day in a large enough amount. The standard keto diet (standard ketogenic diet) is a diet with 75% fat consumption, 20% protein consumption, and 5% carbohydrate consumption. 

While a high protein keto diet (high-protein ketogenic diet) has a greater portion of protein consumption. The diet that is applied is 60% fat, 5% carbohydrate, 35% protein. In addition, there is also another type of keto diet that is more commonly done by athletes or bodybuilders, namely cyclical ketogenic diet (CKD) and targeted ketogenic diets. 

And the following foods are recommended for consumption for those of you who want to start the ketogenic diet: 
  • Eggs, especially those containing omega 3. 
  • Meat, chicken, turkey, sausages, steaks and other meat products. 
  • Tuna, salmon, mackerel. 
  • Cream, butter and cheese. 
  • Green vegetables, tomatoes, onions, chili and other vegetables that are low in carbohydrates. 
  • Nuts and seeds, such as almonds, sesame seeds, chia and pumpkin seeds. 
  • Avocados, both consumed directly and in the form of cooking. 
  • Olive oil, avocado oil or coconut oil. 
  • Salt, pepper and various natural herbs. 
Meanwhile, these are following types of foods that contain carbohydrates that you need to avoided include: 
  • Rice, pasta, cereals and wheat products. 
  • Nuts and seeds. 
  • Tubes, such as sweet potatoes, potatoes, carrots. 
  • Sweet foods or drinks, such as candy, ice cream, cake, fruit juice and soda. 
  • Unhealthy fats from vegetable oil or mayonnaise. 
  • Drinks containing alcohol. 
The keto diet is recommended to be done in the short term (starting from 2-3 weeks, up to a maximum limit of 6-12 months) as limited to reducing body fat and improving health, to be followed by a healthy lifestyle. This is to avoid the risk of health problems that might occur if the keto diet is carried out in the long term. Keep in mind the keto diet is very risky, so don't force yourself to do it. 

Here are some risks or dangers that will be experienced by people who are practicing the Keto diet: 
explanation of keto diet
1. The weight dropped dramatically 
The initial goal of people taking the Keto diet is to reduce weight, but we need to know that sometimes we can't control weight loss because usually weight will drop dramatically. For some experts Drastic weight loss is not a good thing. 

2. You feel like you were sick
When the body lacks energy, what is usually experienced by someone is the sick feeling or unhealthy feeling. And worse, someone who is on a Keto diet will sometimes experience pain such as dizziness, flu, nausea and fatigue. This is due to a lack of energy in the body. 

3. blood glucose level drop
For those of you who have diabetes, this might be very beneficial. but for those who don't have it, this is a big problem. Because someone can experience death if blood glucose level drops dramatically. 

4. You experienced to feel cramp more often 
When undergoing the keto diet, insulin levels become so low that they cannot stimulate the kidneys to maintain sodium. Although this is a simple disorder, cramping can be very disturbing. 

5. Indigestion 
Someone who is on a Keto diet usually has a disorder. This is a common side effect for those who do it. The body requires nutrients from fruits and vegetables. but for those who are on a kato diet, they rarely eat fruits and vegetables. 

That is an explanation of the keto (ketogenic) diet, a diet method that can reduce weight in a short time but has risks. If you want to do it, you must prepare yourself before starting it. 

My advice is for those of you who lack confidence to do a keto diet you should take a normal diet and just exercise. 

That is all from me, look forward to another article from me that will certainly worth your time just on Rinaldipedia. 

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